Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Chepls

In the 7 days ending May 10, 2009:

activity	#	time	miles		km		+m
Road	3	2:27:00	15.94	(9:13)	25.65	(5:44)	280
Path	3	2:10:45	12.92	(10:07)	20.8	(6:17)	440
Bike	1	2:09:00
Orienteering	2	1:12:11	7.71	(9:22)	12.4	(5:49)	175	36 /	48c	75%
Total	5	7:58:56	36.57		58.85		895	36 /	48c	75%

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Sunday May 10, 2009 #

Orienteering race (BEOC Middle) 40:13 [5] *** 6.2 km (6:29 / km) +175m 5:41 / km
spiked:18/29c shoes: Innov8-Talon 212

Good start spiking number 1. Little route choice mistake to 2 and 4. Was going well until I hit 10 which put me off as it appeared to be higher up the slope than expected. Lost maybe 1 minute. Many lost time at 10. 20s lost at bingo 13 (could see it), route choice wobble at 17 and 18. The race was still acceptable until 23 but 24 went bad and I lost over 1 minute running of down the wrong path and having to zig zag through the green past 27 to relocate. 25 I was on the correct hill but not confident and did not see control. 27 faffed about in the nettles. 28 poor route choice. 29 cut in to early. But hey the run in was good and the fastest split by 2 sec. Ah well at least I can run.

Path warm up/down 35:00 [2] 5.0 km (7:00 / km)
shoes: Innov8-Talon 212

Saturday May 9, 2009 #

Orienteering race (BEOC Sprint - Qual) 15:41 [5] 3.0 km (5:14 / km)
shoes: Innov8-Talon 212

Ran the qualifier with a reserve for the final. Clean run up until number 17 where I didnt read my control description and ended up on top of the wall. 18 I started running south than changed my mind and ran back and east. Trying to correct for my previous error. Calmed my nerves after that and ran the rest cleanly. Lost maybe 45sec max.

Orienteering race (BEOC Sprint - Final) 16:17 [5] * 3.2 km (5:05 / km)
spiked:18/19c shoes: Innov8-Talon 212

Ran the final more aggressively with only one mistake at number 5 that was greater than 5sec. Went right round the building rather than left. No 1 I went left which had more climb but was only marginally slower. Finished 5th, 3 sec down on Ralph and 24sec on Speake. Scotia ran away with the bacon with GG just behind. Happy with result as sprint orienteering has never been my strong side until this year.

Path warm up/down 40:00 [2] 5.0 km (8:00 / km)

Thursday May 7, 2009 #

Road warm up/down 50:00 [2] 9.5 km (5:16 / km)
shoes: Mizuno Wave Rider 11 (2)

Road intervals (6x 300m) 16:00 [4] 2.65 km (6:02 / km)
shoes: Mizuno Wave Rider 11 (2)

6x 300m, 1 every 3 mins, 350m running recovery. Proper speed session for me. Legs were flapping all over the place. Need to start doing more speed/running style work. each rep between 45 - 47 sec.

Wednesday May 6, 2009 #

Road (Easy run) 20:00 [2] 3.7 km (5:24 / km)
shoes: Mizuno Wave Rider 11 (2)

2 laps of Vicky Park

Path race (Dumyat Hill Race) 35:45 [5] 7.8 km (4:35 / km) +440m 3:34 / km
shoes: Innov8-Talon 212

3rd race in the Bog and Burn series. Good start but legs felt so heavy up initial climb through woods. Pace dropped a little and I couldn't pick it back up towards the top. Legs felt not to bad but feeling tired in the later stages. Just behind Al at the top, but lost maybe 15sec to him on descent finished in 3rd 45sec behind Matt G. 2nd student to Mat and 1st club. Get in!!

Path warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Innov8-Talon 212

Tuesday May 5, 2009 #

Note
(rest day)

Very tired today so took a rest day with just a pillates class in the evening.

Monday May 4, 2009 #

Bike long (Glentress) 2:09:00 [3]

18 mile ride round Glentress black route. Bloody bumpy.

Road warm up/down 25:00 [2] 3.2 km (7:49 / km)
shoes: Mizuno Wave Rider 11 (2)

Road hills (8x ~90s) 36:00 [4] 6.6 km (5:27 / km) +280m 4:30 / km

Queens park hills. 8x 375m, 35m climb. 3.5 min rec run back round. One of my best sessions. Times; 1.28,1.25,1.23, 1.20, 1.22, 1.24, 1.24, 1.21

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