Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Mar 30, 2013:

activity	#	time	miles		km		+m
Walking	5	4:33:00	14.63	(18:39)	23.55	(11:36)	90
Orienteering	2	1:30:52	8.39	(10:49)	13.51	(6:44)	395	25 /	32c	78%
Jogging	3	56:17	6.37	(8:50)	10.25	(5:29)	50
Stretching	4	45:00
Running	1	30:08	3.73	(8:05)	6.0	(5:01)	60
Erging	1	15:35	2.24	(6:58)	3.6	(4:20)
Swimming	1	15:01	0.4	(37:46)	0.64	(23:28)
Total	7	8:45:53	35.76		57.55		595	25 /	32c	78%
[1-5]	7	8:10:53

1:54

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Saturday Mar 30, 2013 #

Note

Walking 30:00 [1] 2.75 km (10:55 / km)

To and from parking to finish

Jogging warm up/down 7:30 [1] 1.25 km (6:00 / km)

Slightly warmer than yesterday

Orienteering race (JK day 2) 1:16:35 **** 10.66 km (7:11 / km) +380m 6:06 / km
spiked:11/17c

Hambleden on Thames. Nice area, runnable woods but steep; had to walk most of the hills. B effort again, just didn't feel sharp and certainly conservative output running wise. Need to HTFU. OK navigation for the most part, with decent route choices and small misses on 4 controls - mostly in negative features. Two larger misses in middle of race, with plenty of potential for mp's with similar features control locations. One error at end going along wrong path, but caught after 100 m. So about 6:30 dropped. With a bit more effort could hav seen sub 70 but not much more. Winner in 56+ starting to feel my age! One more day to go, so hopefully can sharpen up some. Enjoyed myself though and didn't feel beaten up at end. SL 8.7/17C, 79/139.

C • Distance 4

Note

Just noticed that Garmin distance was 10.66; uncanny given Magna Carta was signed just down river in 1066.

Friday Mar 29, 2013 #

Event: JK 2013

Jogging warm up/down (Warm up 1) 10:00 [2] 2.0 km (5:00 / km)

Before sprint

Stretching 15:00 [0]

Legs and hips with roller and stick.

Jogging warm up/down (Warm up 2) 12:00 [2] 2.0 km (6:00 / km)

Staying warm with drills.

Orienteering race (White knights sprint) 14:17 **** 2.85 km (5:01 / km) +15m 4:53 / km
spiked:14/15c

Took it steady, not really getting into top gear- never really got warm! Overall B run with a couple of problems. First was unfamiliarity with EMIT system- have the old type that doesn't visually register code. So punched the first control twice, going back 10 m to re punch and double punched the second, looking for LED flash but no audible beep. Needn't have worried as card also takes pin indent when pressed down- however certainly not speed punching- so 30 secs there. One error, turned too soon and got on wrong side of building for #11- extra 120m and 45sec. So 1:15 dropped, otherwise route choice around obstacles OK. Winner just under 11 mins, so a couple of minutes off the pace today- need to get back to speed work! A fun and legit sprint course with traps around the buildings and no go zones- BTW was well marshaled. Anyhow EMIT sorted for next 2 days. SL= 1.8/15c 58/138.

C • Emit 2

Thursday Mar 28, 2013 #

Walking 21:00 [1] 2.0 km (10:30 / km)
(rest day)

Along the Backs, through ClareCollege. Easy stroll.

Walking (Map walk) 36:00 [1] 3.0 km (12:00 / km) +90m 10:26 / km

Wendover woods, classic Chilterns terrain; Beech forests, steep but open/runnable. Lunch at Cafe in the Woods. Interesting Forestry Commission area.

Walking 21:00 [1] 2.0 km (10:30 / km)

Another quick stretch of the legs.

Wednesday Mar 27, 2013 #

Walking 1:30:00 [1] 7.2 km (12:30 / km)

Day trip to London, meet with Mandarins of Whitehall, then touristing. Distance from gmaps, but time a guess.

Stretching 10:00 [0]

Tired feet.

Tuesday Mar 26, 2013 #

Walking 40:00 [1] 3.6 km (11:07 / km)

Around town

Running intervals (Treadmill) 30:08 6.0 km (5:01 / km) +60m 4:47 / km
max:153

1k warm up and down and in between ~4k of alt. 1 min @ 4m/k min (250m) with 1 min jog @ 6m/k. Felt OK, if a bit JL'd and HR said OK.

Stretching 10:00 [0]

Legs and hip drills.

Monday Mar 25, 2013 #

Jogging (Treadmill) 26:47 [2] 5.0 km (5:21 / km) +50m 5:06 / km

Easy recovery type effort.

Stretching 10:00 [1]

Static stretching no roller :(

Note

Britain grinding to a halt (again) with snow. Zero deg C here today. Makes you wish for home :)

Erging (Concept 2) 15:35 3.6 km (4:20 / km)

In lieu of swim decided to try this erging biz. Played around a bit with a warm up, resistance seemed too light, so upped it then went for a 2000m spin in 8:05 Could have broken 8 mins with a bit better pacing and effort early on. May try this again.

Sunday Mar 24, 2013 #

Note

Arrived in one piece- always nice- after delays due to overloaded plane (fuel+people+cargo=edge of performance). Anyhow slow climb out of MSP and somewhat heavy landing at LHR.
Wintry landscape with 1-2" snow accumulation in midlands. Snowy flanks along the Cam. Daffs all in full bloom. Yeah spring is here!

Walking 35:00 [1] 3.0 km (11:40 / km)

Shaken the legs out.

Swimming (BS laps) 15:01 [2] 0.64 km (23:28 / km)

More hydro therapy.

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