Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MCrone

In the 30 days ending Apr 30, 2012:

activity	#	time	miles	km	+m	load
Running	19	11:57:02	37.74	60.74	365	2151.1
Orienteering	14	7:28:22	37.22	59.9	976	1345.1
Strength	2	1:20:00				240.0
Ultimate Frisbee	1	1:15:00				225.0
Stretching	1	15:00				45.0
Total	29	22:15:24	74.96	120.64	1341	4006.2

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Sunday Apr 29, 2012 #

Running warm up/down 15:00 [3]
shoes: Inov8 Flite 195

Orienteering race (Pretoria Showgrounds M) 16:28 [3] 3.4 km (4:51 / km)
shoes: Inov8 Flite 195

Orienteering (Pretoria Showgrounds W) 13:58 [3] 2.8 km (4:59 / km)
shoes: Inov8 Flite 195

MEN - Splits

Saturday Apr 28, 2012 #

Running (Easy) 43:30 [3] 9.5 km (4:35 / km) +130m 4:17 / km
shoes: Nike Pegasus 28 0412

Thursday Apr 26, 2012 #

Running warm up/down 15:00 [3]
shoes: Nike Pegasus 28 0412

Running 40:00 [3]
shoes: Nike Pegasus 28 0412

6 x 1200m (in the third lane, therefore roughly 1250m)

Roughly 3:20 per km in the last few. 3:14 per km for first few.

4:03
4:07
4:14
4:15
4:14
4:12

Wednesday Apr 25, 2012 #

Running warm up/down 25:00 [3]
shoes: Nike Pegasus 28 0412

Ran around the campus just before orienteering training. Nice to be back at main campus.

Orienteering intervals 20:00 [3]
shoes: Inov8 Flite 195

Note

Went to the physio today because my semitendinosus was feeling a bit tight (one muscle...I have no idea how). She worked on it and did some dry needling. It doesn't stop me from running, was just getting a bit annoying (Pulls slightly when I extend fully).

Tuesday Apr 24, 2012 #

Running 45:00 [3]
shoes: Nike Pegasus 28 0412

5 minute warm up

5 (and a half) x 6 minutes.
1 minute rest in between.

Monday Apr 23, 2012 #

Strength 30:00 [3]

Running 40:00 [3]
shoes: Nike Pegasus 28 0412

Sunday Apr 22, 2012 #

Running warm up/down 20:00 [3]
shoes: Nike Pegasus 28 0412

Orienteering 20:36 [3] **** 3.3 km (6:15 / km) +60m 5:43 / km
shoes: Inov8 Flite 195

4: Almost went down the suicide hill but decided against it so was forced to backtrack to the stairs. Probably 10 seconds.
6: Didn't see the closed off section and then instead of going around the top I went all the way back past 5. Lost 30 seconds to Jeremy...
10: Could have probably had a better route here.
12: Lost a bit of time faffing trying to find the control circle on the map.
15: Went through the pool area. Lost about 30 seconds to Jeremy here again, not sure exactly where though.

Probably lost about 1 and a half minutes on the whole course. Nice and technical, very difficult to read in places. One and a half minutes up on Jeremy.

Orienteering 18:42 [3] 2.8 km (6:41 / km)
shoes: Inov8 Flite 195

MEN - Splits

Saturday Apr 21, 2012 #

Running 17:45 [3] 4.0 km (4:26 / km)
shoes: Nike Pegasus 28 0412

Quick easy run before the rain...in the end it didn't rain...

Friday Apr 20, 2012 #

Note
(rest day)

Thursday Apr 19, 2012 #

Running warm up/down 20:00 [3]
shoes: Nike Pegasus 28 0412

Running intervals 35:00 [3]
shoes: Nike Pegasus 28 0412

8 x 3 minute intervals around the track. Jumps over hurdles, running up the stairs and down again, running up the bank around the track and then down and through the sandpit used for long jump. Probably around 550m-600m for each interval and we did 1 and a half laps for each interval. (800-900m?)

Wednesday Apr 18, 2012 #

Orienteering (Line Course) 5:00 [3] 0.8 km (6:15 / km)
shoes: Inov8 Flite 195

Orienteering (Map memory) 10:00 [3] 1.8 km (5:33 / km)
shoes: Inov8 Flite 195

Running 20:00 [3]
shoes: Inov8 Flite 195

Collecting cones

Orienteering (Star Relay) 10:00 [3]
shoes: Inov8 Flite 195

Tuesday Apr 17, 2012 #

Running warm up/down 25:00 [3] 5.0 km (5:00 / km)
shoes: Nike Pegasus 28 0412

Running (Fartlek) 30:00 [3]
shoes: Nike Pegasus 28 0412

6 x 4 minutes (1 minute jog in between).

At around about 3:35-3:40 pace.

Monday Apr 16, 2012 #

Strength 50:00 [3]

Sunday Apr 15, 2012 #

Running 1:15:00 [3]
shoes: Nike Pegasus 28 0412

Saturday Apr 14, 2012 #

Running warm up/down 20:00 [3] 4.0 km (5:00 / km)
shoes: Nike Pegasus 28 0412

Running (Crossovers) 15:20 [3] 2.84 km (5:24 / km)
shoes: Inov8 Flite 195

Went from the 22 to the 100m line on a rugby field. Then had a 50m jog before the next one. (x20)

92m and 50m rest. Good training, and will be doing it again :).

Running 40:00 [3] 8.0 km (5:00 / km)
shoes: Nike Pegasus 28 0412

Friday Apr 13, 2012 #

Running race (Fun Run) 13:40 [3] 3.8 km (3:36 / km) +75m 3:16 / km
shoes: Nike Pegasus 28 0412

Ultimate Frisbee 1:15:00 [3]
shoes: Inov8 Roclite 285

Thursday Apr 12, 2012 #

Note
(rest day)

Wednesday Apr 11, 2012 #

Orienteering (Metrogaine: Melville) 1:34:45 [3] 16.7 km (5:40 / km) +360m 5:07 / km
shoes: Nike Pegasus 28 0412

Ran with Garry. Had a lot of fun although I didn't actually read the map. We planned really well before we left and assessed based on the time left. Good run in the end for 2nd, 10 points ahead of Alex and Jeremy.

(Revised: Alex and Jeremy can't count so they actually finished second :P)

C • adding 1

Tuesday Apr 10, 2012 #

Running 50:00 [3] 11.0 km (4:33 / km)
shoes: Nike Pegasus 28 0412

Stretching 15:00 [3]

Monday Apr 9, 2012 #

10 AM

Orienteering (Langkloof North: Star) 20:00 [3] 3.5 km (5:43 / km) +40m 5:24 / km
shoes: Inov8 oroc 280

Session with Dylan. He twisted his ankle early on in the exercise.

I wasn't really expecting to win. I was rather focusing on some better orienteering and some speed. Few controls were very difficult (some of the pits). Otherwise I really enjoyed it.

Sunday Apr 8, 2012 #

10 AM

Orienteering (Vlakplaats: Xing Points) 35:13 [3] *** 4.6 km (7:39 / km) +90m 6:58 / km
shoes: Inov8 oroc 280

5 Minutes warm up and then straight into it.

1: Played around for 2 minutes as the clearings had moved and the rocky area was non existant.
6: Again had a problem with the clearings. Tried to relocate off the bigger clearings but it didn't seem to help. Had been guided into the control with the solid features (boulder cluster).
7: Saw the trig beacon and thought that I should be looking for a cairn. Really silly here... Was pulled far right basically onto the road by the other [new] clearings and felled areas on the map.
9: Overan slightly.
10: Difficult to actually find the feature because it was a very small rock. [less than a meter] We were meant to be looking for a boulder cluster.

2 PM

Orienteering (Easter Surprise) 20:00 [3]
shoes: Inov8 Roclite 285

Really awesome activity designed by Nic!

4 PM

Orienteering intervals (Dullstroom: Sprint IVs) 32:34 [3] ** 3.0 km (10:51 / km) +65m 9:48 / km
shoes: Inov8 Roclite 285

Very nice to have a proper sprint session. Though not ideal on a 1:7500 map. Practiced first controls and general intervals. 2 minutes in between intervals. Roughly 5 x 600m.

A: 2:21
Spent some time finding the start triangle (there were two) so was a while before I could run up front.
B: 3:08
C: 2:18
D: 2:32
Interesting route choice to the 1st control. My way should have been faster, but I am not sure that the map is right in this area.
E: 1:44

10 minutes warm down.

Saturday Apr 7, 2012 #

10 AM

Orienteering (Offices: Attackpoints) 16:32 [3] 2.9 km (5:42 / km) +75m 5:03 / km
shoes: Inov8 oroc 280

Was a real surprise to go into the Mokubalaan Forest. Didn't expect it and it was awesome to run there again.

Struggled to read to 2, but hit it almost spot on. No real difficulty in the rocky area, just underan number 10 a bit.

2 PM

Orienteering (Middle area: Control Pick) 26:32 [3] *** 3.0 km (8:51 / km) +120m 7:22 / km
shoes: Inov8 oroc 280

Had Nic following me for some of them.

1: Went too low.
5: Struggled a bit with the transition to the rocky area. Was way too high. Everything makes sense in retrospect.
10: Bit slow here, had just suffered a rock attack (came out of nowhere and attacked my shin) at 9.
12: Overan this slightly. Should have read the rocky features better.
13: Going low was not a good idea...
15: Slightly misplaced so spent a bit of time here.
16: Coming from the wrong angle so missed the line of rocks that I was looking for.

Friday Apr 6, 2012 #

10 AM

Orienteering (Middeldam: Corridor O) 34:26 [3] *** 3.9 km (8:50 / km)
shoes: Inov8 oroc 280

5 minutes warm up and then a corridor exercise.

Went through most of the corridor at a slower pace to try to keep everything between the lines. Went too far to the right before crossing on the road across the marsh. Made a bit of a parallel error when crossing the road (had used my compass to try to go in the right direction, don't think that the hill before the road was too obvious). Went ok until the top rocky section where I didn't hit it spot on. Difficulty reading the corridor here.

2 PM

Orienteering intervals (Langkloof South: Interval) 35:08 [3] *** 3.7 km (9:30 / km) +100m 8:22 / km
shoes: Inov8 oroc 280

1: Easy into it. Just struggled on the 3rd control to actually read the vegetation so we went too far right and corrected late. {4:53}
2: Flew down the hill to 4, then had to read my map to work out what feature it was on. 1:15000 is not ideal without my glasses. We found Nico heading out of 5 so after fighting through the vegetation we found the control in the pit. Took a better route choice to 6 than Alex [he thought that he was on the road whereas he was still in the forest] {4:26}
3: Lots of blackjacks and snowballs on this part of the map. Battled a bit with 8 as the boulder was under a felled tree. {7:19}
4: Went a bit too far to the left (before realising that I was running toward the green). Slogged from 10 to 11. Very physical...{5:48}

Orienteering intervals 4 x 1km
Some nice parts of the map from the Big 5 O.

Thursday Apr 5, 2012 #

Running 23:47 [3] 6.0 km (3:58 / km)
shoes: Nike Pegasus 28 0412

Wednesday Apr 4, 2012 #

Running 28:00 [3] 6.6 km (4:15 / km) +160m 3:47 / km
shoes: Nike Pegasus 28 0412

Tuesday Apr 3, 2012 #

Running warm up/down 20:00 [3]
shoes: Nike Pegasus 28

Running intervals 25:00 [3]
shoes: Inov8 Flite 195

4 x 300m (44)
4 x 200m (28)

2 minutes rest between each one.

Note

Taking it a bit easier on the way to the weekend. Lots of injury prevention and sickness prevention. Won't be able to go all out for 5 days as usual (it would be silly to) so will have to choose sessions wisely.

Went to the physio to work on my ankle (and my pain on dorsiflexion). Turns out that it is just because my ankle hasn't fully recovered so I was compensating. Bought an airex mat to start working on the stability as well...

Sunday Apr 1, 2012 #

Orienteering race (TUT SC4) 18:28 [3] 3.7 km (4:59 / km) +66m 4:35 / km
shoes: Inov8 Flite 195

2: Lost a few seconds figuring out exactly what the wall was...Very tiny...4 seconds
7: Spent a bit of time reading up to 8.
8: Could have perhaps done better on this leg. Not ideal, but I am not exactly sure what the idea route would be... Also spent a bit of time faffing as I came around the wrong side of the vegetation. Maybe 5-10 seconds just getting to the control.
12: Couldn't read the path detail very well here so ended up too low. Maybe 10 seconds just being slow.

2 minutes up on second.

Probably didn't push it as hard as I could. Always feel like I have so much left at the end. But I am still building on my reading speed and correlating it with my running speed.

Running warm up/down 15:00 [3]
shoes: Nike Pegasus 28 0412

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