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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Leakie

In the 7 days ending Oct 18, 2009:

activity # timemileskm+m
  Running3 2:48:42 12.79 20.58
  Orienteering2 1:02:07 4.91(12:39) 7.9(7:52)
  Gym1 50:00
  S&C1 30:00
  Total5 5:10:49 17.7 28.48

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Sunday Oct 18, 2009 #

Running warm up/down 20:00 [2]

Running 40:00 [3] 7.4 km (5:24 / km)
shoes: Trainers

3.7km out & back. Ran out at 70% HR, which was a nice easy pace (i.e long run pace) & came back at 85% HR (AT), which felt a little harder. Not too bad but couldn't maintain a conversation very easily.

Running hills 3:47 [5] 0.77 km (4:55 / km)

Hill sprint at anaerobic level straight after the longer run. I managed to go above my calculated max HR so clearly that needs readjusting! ran hard & it hurt! very out of breath & coughy afters.

Orienteering 12:07 [4] 1.5 km (8:05 / km)
shoes: Trainers

Had a surprise sprint race after training today. Was pretty slow on the way round but managed to navigate with no silly route choice errors & no dead ends or anything like that! Spent over 4mins of this on no. 1 though cos it was in the wrong place so I just waited for the next people to come along cos i wasn't sure what to do!

Note

Feeling much happier about everything now. I know when the important races are & what is happening with the squads & stuff. Feel included again which is really nice & everything just seems a lot more positive to me :)

Saturday Oct 17, 2009 #

Running warm up/down 35:00 [2] 3.0 km (11:40 / km)
shoes: Trainers

Did 2km warm up jog, followed by a session in how to do drills correctly (high hips, 90 arms, no floppy feet, head up etc). And a jog & stretch warm down.

Running 16:00 [3] 3.4 km (4:42 / km)
shoes: Trainers

Did a lap of the track at our Aerobic pace which they calculated for us from our 3km times, so that we could get a feel for the speed we should run at. Then did a 3km grassy course at that pace. Felt really good & learnt that you can still gain a lot of benefits by doing that at this time of the year && that I don't need to push hard & feel dead after every session to improve.

Running 6:15 [5] 1.0 mi (6:15 / mi)
shoes: Trainers

Ran 1mile at our target 3km pace (12mins), pushed hard and was probably about the max I am capable of. I could have carried on but not made it to 3km at this time I don't think. Will work on it though ~ can be done!

Running hills 7:40 [5]

Hopefully i calculated that time right! Did 10 x 10sec power hills, really focusing on explosive speed & running style, with 40sec active recovery between each.

S&C 30:00 [1]

Did some core work. I am bad at it. Have bad posture & had to be the example to others of it haha. need to push my chest up and bring my weight forwards so it's not so much over my heels.
Have weak glutes & abs, but they are flexible. However very very very tight hamstrings! So I need to stretch every day & then go see the physio to get my stomach checked cos it is still very tight & then start to work on strengthening up. This will help my running style & create power & balance - more efficient.

Thursday Oct 15, 2009 #

Orienteering 50:00 [4] 6.4 km (7:49 / km)

FWTN 2 - Craigmillar castle

Actually feeling so much happier after this race. Was out there pretty much on my own for the whole course & hardly messed up at all. Had AP's & used my compass. Also visualised the control circle to try make sure that I was more confident into the control & this worked really great for me.

Not so fast but that is okay for now :)
The only problems were a bit of route choice where I ended up stuck behind a wall && one control where I was stood just above on the wrong crag.

Wednesday Oct 14, 2009 #

Gym 50:00 [3]

The usual circuit things & some ladder stuff as well for agility & core

Tuesday Oct 13, 2009 #

Running warm up/down 20:00 [2]

Running intervals 20:00 [5] 4.4 km (4:33 / km)

Forgot my watch again - this is becoming a problem!!
Did 600m, 800m, 1km, 800m, 600m, 200m, 200m with 90sec rest between.
Did not feel quite as good as the past few weeks, but a good hard session.

Note

Have made the decision now that I am going to take this more seriously again. Was having a bit of a 'is this what i really want to be committing myself to' moment, but luckily i have come out of that && decided that yes it is.
Training is no longer the last thought. Everything else can fit around it now.
Had a think about goals & stuff, it has really motivated me again.
I had possibly the worst luck in my season last year. So many injuries meant that i couldn't have the chance to try acheive what i want to & it has been really hard to get back from that place. Now i have the opportunity once again so i am going to make the most of it. I am starting to believe in myself.

JWOC is the plan && I will give it my all this year to get there.

Monday Oct 12, 2009 #

Note
(rest day)

Monday's are stupidly busy && will now have to become rest day. 3 lectures, 2 tutorials & special food night!

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