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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: roar

In the 28 days ending Feb 28, 2013:

activity # timemileskm+mload
  Running (road)22 8:34:58 49.25 79.26 1175127.6
  Orienteering9 5:21:04 30.78(10:26) 49.53(6:29) 1120151 /166c90%172.5
  O-training4 5:04:15 24.39(12:28) 39.25(7:45) 195141 /47c87%64.8
  Total28 19:00:17 104.42 168.04 4245192 /213c90%364.9
  [1-5]28 18:03:08

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Thursday Feb 28, 2013 #

6 PM

Running (road) warm up/down 13:11 intensity: (2:19 @0) + (8:49 @1) + (2:03 @2) 2.54 km (5:11 / km) +88m 4:25 / km
ahr:128 max:138 shoes: Asics Gel 1170

Easy warm up around the meadows

Running (road) hills 11:43 intensity: (26 @0) + (3:01 @1) + (2:46 @2) + (2:42 @3) + (2:48 @4) 2.35 km (4:59 / km) +100m 4:07 / km
ahr:147 max:173 shoes: Asics Gel 1170

A new shorter set of hills on Bruntsfield Links with recover back down. From the Bottom lamppost to the top one. in seconds:
54
59
56
54
55
I had intended to do 10 but after 4 I had an excruciating pain in my little left toe. Sat down for a minute and tried to massage it out, did one more but it was still really sore so I stopped. Had been feeling pretty good otherwise

Running (road) warm up/down 1:52 intensity: (1:33 @2) + (19 @3) 0.3 km (6:13 / km) +19m 4:45 / km
ahr:145 max:163 shoes: Asics Gel 1170

Jogged slowly the short distance home

Tuesday Feb 26, 2013 #

6 PM

Running (road) warm up/down 19:54 intensity: (13:33 @0) + (4:24 @1) + (1:08 @2) + (49 @3) 2.34 km (8:30 / km)
ahr:118 max:155 shoes: Asics Gel 1170

Warm up before intervals with Charlotte, Kirstin and Julia. Did some drills and strides too

Running (road) intervals 31:16 intensity: (2:16 @0) + (3:53 @1) + (5:14 @2) + (6:26 @3) + (10:08 @4) + (3:19 @5) 5.15 km (6:04 / km) +44m 5:49 / km
ahr:155 max:180 shoes: Asics Gel 1170

8x 600m 90 secs rest.
2:22
2:15
2:12
2:10
2:09
2:10
2:13
2:12
Started slow, not knowing what I could do for these and picked it up, a bit too much though and suffered near the end. Managed it though and felt the better for it

Running (road) warm up/down 14:42 intensity: (22 @0) + (1:06 @1) + (12:28 @2) + (46 @3) 2.65 km (5:33 / km) +46m 5:06 / km
ahr:139 max:152 shoes: Asics Gel 1170

Warm down around the meadows. Lots of orienteers out today it seemed!

Monday Feb 25, 2013 #

5 PM

Running (road) (Recovery) 41:14 intensity: (3:24 @0) + (26:08 @1) + (11:42 @2) 7.51 km (5:29 / km) +193m 4:52 / km
ahr:130 max:148 shoes: Asics Gel 1170

Easy monday run with Charlotte and Paddy. Down to the canal and then back up to Morningside.

Sunday Feb 24, 2013 #

10 AM

Orienteering race 32:57 intensity: (9 @0) + (4 @1) + (7 @2) + (1:14 @3) + (26:15 @4) + (5:08 @5) 5.78 km (5:42 / km) +237m 4:44 / km
ahr:171 max:180 spiked:16/17c shoes: VJ

BUCS relay. First leg, first team with Oleg and Nixon on the next two.
Was a bit nervous beforehand and probably went out a bit fast. Missed the first one, not knowing what the veg was supposed to look like. After that though was clean and running well.

Coming into 2 saw Peter Bray from Durham missing it and though I was still in the race somewhat. Caught back up with Andrew Lindsay and we were running together behind Peter until 6. Could see the rest of the teams ahead in the open across to 6. Went left on the road to 8, but had a bad line into it. Lucked out with the faster gaffle for 9-10 and came into 11 with Peter and the SHUOC guy just in front. Tried to hang on up the hill to 12 and ran as hard as I could down to 13 and 14, where I saw Simon and the combined services guy coming in the wrong way.Had a race with them up the hill to 16, still seeing the Durham and SHUOC guys in front. Stayed ahead of Simon but the combined services guy just stayed ahead of me, to leave me in 7th.

Oleg brought us back up to 2nd, not too far down on Oxford, just ahead of SHUOC, Nixon then finished in 3rd.

Woo bronze medal!

Map

Saturday Feb 23, 2013 #

Event: BUCS Orienteering
 
11 AM

Running (road) warm up/down 8:59 intensity: (18 @0) + (3:54 @1) + (4:47 @2) 1.5 km (5:59 / km) +17m 5:41 / km
ahr:134 max:148 shoes: VJ

Warm up before the BUCS classic

Orienteering race 1:20:42 intensity: (8 @0) + (13 @1) + (49 @2) + (18:29 @3) + (1:01:03 @4) 11.93 km (6:46 / km) +415m 5:46 / km
ahr:166 max:176 spiked:24/29c shoes: VJ

BUCS classic race on Burbage & Hathersgae Moors.
A tough area, runnability was mostly good but there were bad patches which tired me out. Felt mostly prety good running, even on some of the steeper hills, which was a nice feeling. Did miss some time, more than I had thought originally on the day, about 3 minutes in total. Also probably didn't take the best route choices on the longer legs. Should have stayed in the forest on the way to 5, and gone left to 11. Otherwise it was lack of concentration mostly, need a bit more longer orienteering practice.

Map
1 PM

Running (road) warm up/down 8:48 intensity: (26 @0) + (3:58 @1) + (4:24 @2) 1.26 km (6:59 / km) +25m 6:21 / km
ahr:132 max:146 shoes: VJ

Bit of loosening out after the race. Didn't know what leg or team I would be running for tomorrow.

Thursday Feb 21, 2013 #

7 PM

Orienteering race 30:45 intensity: (22 @0) + (10 @1) + (24:54 @2) + (5:19 @3) 5.16 km (5:58 / km) +94m 5:28 / km
ahr:151 max:165 spiked:18/19c shoes: VJ

FWTN in Craigmillar.
Taking it wasy with BUCS on the weekend, making sure I got the orienteering good. Nice little area with some technical bits near the end

Wednesday Feb 20, 2013 #

Running (road) 19:20 [2]
shoes: Salomon speed cross 2

Warm down with Nixon, Oleg, Tom and Jegor. Nice easy run
6 PM

Running (road) warm up/down 6:00 [2]
shoes: Salomon speed cross 2

Bit of jogging around before the race

Orienteering 30:00 [4] 4.5 km (6:40 / km)
shoes: Salomon speed cross 2

FVO night-o in Colzium. Nice little area, open bit with some contours for the loops at the start. I was running behind Oleg for most of this, but he got away just near the end of the second one. I was by myself then for the last bit in the forest. Came 4th in the end (behind Nixon, Oleg and Jegor). Nice little area, and a really fun race

Monday Feb 18, 2013 #

5 PM

Running (road) (Recovery) 30:22 intensity: (51 @0) + (3:14 @1) + (25:06 @2) + (1:11 @3) 5.9 km (5:09 / km) +154m 4:33 / km
ahr:139 max:160 shoes: Asics Gel 1170

Went for my Monday run with EUOC, but they had gone earlier and I had been building computers all day so I never knew it was earlier.

Just did some running around the meadows, nice and easy

Sunday Feb 17, 2013 #

2 PM

O-training 1:27:54 intensity: (1:16 @0) + (7:12 @1) + (48:55 @2) + (27:27 @3) + (3:04 @4) 13.91 km (6:19 / km) +532m 5:18 / km
ahr:152 max:175 shoes: Salomon speed cross 2

Long run on Arthur's Seat. Mixed it up a bit though and brought the Sprint map from the Big weekend and basically did all the conrtols on it. Was a beautiful day and had a fun time.

Saturday Feb 16, 2013 #

2 PM

Orienteering race 30:41 intensity: (6 @0) + (10 @1) + (4:10 @2) + (16:17 @3) + (9:58 @4) *** 5.03 km (6:06 / km) +207m 5:03 / km
ahr:167 max:178 spiked:13/14c shoes: Salomon speed cross 2

ESOC local event in Dalmeny Estate.
It was a nice little area, kinda parklands but with bits of forest and quite a bit of hills. Had a fun time, was pretty clean, only a very slight hesitation on 13 and not the best route choice to 14. Felt good running almost the whole way

Running (road) warm up/down 14:32 intensity: (29 @0) + (5:26 @1) + (5:05 @2) + (3:32 @3) 2.22 km (6:33 / km) +104m 5:18 / km
ahr:139 max:161 shoes: Salomon speed cross 2

Jogged up to the top of the hill and back down to loosen out the legs

Thursday Feb 14, 2013 #

4 PM

Running (road) warm up/down 12:45 [2] 2.43 mi (5:15 / mi)
shoes: Asics Gel 1170

run over to Arthur's seat
5 PM

Running (road) hills 25:00 [5] 4.37 km (5:43 / km)
shoes: Asics Gel 1170

Arthur's Seat hill intervals, from the rock to the gravel patch. Faster this week!
3:04
3:12
3:17
3:10
Again too fast as the start, and my legs felt it but they seemed to recover well. Quite a bit faster than two weeks ago! Might have been helped by not going running yesterday and my stomach being empty :) also the fact it was bright was helpful!
6 PM

Running (road) warm up/down 12:54 [2] 2.64 mi (4:53 / mi)
shoes: Salomon speed cross 2

Run home! No shin pain today after the first 2-3 mins of running. Weird that running seems to make it better!

Tuesday Feb 12, 2013 #

Running (road) warm up/down 13:00 [2]
shoes: Asics Gel 1170

Jog to DVC and around the meadows

Running (road) 23:00 [4]
shoes: Asics Gel 1170

4x1200m with 30 seconds rest
4:37
4:37
4:40
4:30
Didn't have my GPS so I asked someone else for the splits. Probably could have gone faster on the earlier ones, the last one was a bit fast.
Nice session, felt good and shin wasn't sore.

Running (road) 10:00 [2]
shoes: Asics Gel 1170

jog home with Will and Thijs

Monday Feb 11, 2013 #

4 PM

Note

Physio today.
Light shin splints, if that makes any sense.
Got my feet taped to try and support my arches a bit, but they're not too bad apparently. Apparently my inner lower leg muscles are a bit week.
Some exercises and I should be fine to keep running.
6 PM

Running (road) 46:30 [2] 8.79 km (5:17 / km)
shoes: Asics Gel 1170

Monday easy run with EUOC, which today consisted only of Bryony.
Nice run, around the meadows, down Morningside road and then over to Blackford in some way and then home.

Sunday Feb 10, 2013 #

10 AM

O-training 1:34:23 intensity: (13:49 @0) + (42:49 @1) + (37:09 @2) + (36 @3) 10.33 km (9:08 / km) +620m 7:02 / km
ahr:132 max:163 shoes: VJ

Corridor in Glen Tanar with Will and Sam. Light snow falling, some on the ground. Quite a nice area, few nice views though the map was very very out of date in places that was a little confusing. Fun though

Saturday Feb 9, 2013 #

10 AM

O-training 19:10 intensity: (1:39 @0) + (3:07 @1) + (11:34 @2) + (2:21 @3) + (10 @4) + (19 @5) 2.23 km (8:36 / km) +129m 6:40 / km
ahr:144 max:192 spiked:2/5c shoes: VJ

O-Traning with EUOC in Deeside this weekend. First training of the morning. Orienteering was awful! Just couldn't run in a straight line. Kept going slower and slower until it was working for me, and that meant walking.

O-training 17:21 intensity: (27 @0) + (5:03 @1) + (11:51 @2) 1.79 km (9:42 / km) +127m 7:09 / km
ahr:141 max:155 spiked:4/5c shoes: VJ

Loop 2. Slightly better oing but still bad. Spent ages on 4 being stupid and not looking at actual rocks. Had to work really hard to just keep map contact.

O-training 15:46 intensity: (26 @0) + (3:55 @1) + (10:56 @2) + (29 @3) 1.77 km (8:54 / km) +81m 7:15 / km
ahr:142 max:160 spiked:7/8c shoes: VJ

Loop 3. Better again. Just by thinking more about what I was doing I was able to ensure I went the right way but it was a lot of effort still

O-training 16:10 intensity: (23 @0) + (2:11 @1) + (11:58 @2) + (1:38 @3) 1.88 km (8:36 / km) +111m 6:39 / km
ahr:144 max:163 spiked:8/8c shoes: VJ

Jogged up to a remote start and then had a mostly downhill course. This was quite like the middle distance areas in Finland. Ran a little faster and actual found controls this time, quite efficiently too. Was fun!

O-training 12:32 intensity: (34 @0) + (2:16 @1) + (8:23 @2) + (1:19 @3) 1.59 km (7:53 / km) +82m 6:16 / km
ahr:144 max:162 spiked:8/8c shoes: VJ

Picking up controls by running a loop. Again ran a bit faster and oing was good this time. Much cleaner spiking them all! It was nice to improve over the morning

Running (road) 4:12 intensity: (11 @0) + (8 @1) + (3:42 @2) + (11 @3) 0.64 km (6:34 / km) +55m 4:36 / km
ahr:140 max:150 shoes: VJ

Jog back to the bus
2 PM

O-training warm up/down 40:59 intensity: (1:09 @0) + (23 @1) + (4:37 @2) + (14:43 @3) + (19:41 @4) + (26 @5) 5.75 km (7:08 / km) +269m 5:47 / km
ahr:159 max:179 spiked:12/13c shoes: VJ

Run in Coul in Deeside. Absolutely fantastic forest, really nice to run in. Also my orienteering was great, which was a huge improvement over this morning! Kept my concentration good and was clean into all controls apart from 8.

Thursday Feb 7, 2013 #

7 PM

Orienteering race 38:00 [4] 5.0 km (7:36 / km)
ahr:165 spiked:22/23c shoes: VJ

Forgot GPS today.
Decided I would see how the legs were and try and run fastish. They were surprisingly good and I was mostly running quite well. Oing was good too and was clean into almost all controls until I started running one of the butterflies backwards. Lost a lot of time, probably 1min which was a bit horrible but I obviously needed to just tone the speed down.
Ended up 3rd by 2 seconds to Andrew Lindsay and 3 mins down on Oleg. At least I was running decently well.
10 PM

Note

Shin was sore after today. Will go to the physio on Monday.

Wednesday Feb 6, 2013 #

6 PM

Running (road) warm up/down 4:50 intensity: (1:44 @0) + (3:06 @1) 0.73 km (6:37 / km) +20m 5:49 / km
ahr:121 max:132 shoes: Salomon speed cross 2

Bit of a warm up before FVO night-o. GPS died at some point

Orienteering race 42:00 [4] 5.0 km (8:24 / km)
ahr:160 spiked:21/25c shoes: Salomon speed cross 2

FVO night-o in Bridge of Allan. Started awfully, compass bearings really terrible. I was trying to run too fast. Still somehow came out of the butterfly right begind Ross and Oleg was only 30secs in front. They promptly ran away from me though and I was left to struggle along on my own. Felt pretty tired and like I had no speed. Was nearly caught at the end but hung on to my now normal 3rd place.
7 PM

Running (road) warm up/down 10:00 [2] 1.7 km (5:53 / km)
ahr:130 shoes: Salomon speed cross 2

Some warming down. Pretty much guesswork on time and distance

Tuesday Feb 5, 2013 #

6 PM

Running (road) warm up/down 13:43 intensity: (5:11 @0) + (8:32 @1) 2.63 km (5:13 / km) +36m 4:53 / km
ahr:121 max:134 shoes: Asics Gel 1170

Warm up over to DVC. Met Kristian and Lauren out for a run so jogged along with them but they weren't going to intervals. Then jog around some of the meadows before intervals

Running (road) intervals 22:18 intensity: (18 @0) + (10 @1) + (1:58 @2) + (6:46 @3) + (12:15 @4) + (51 @5) 4.88 km (4:34 / km) +90m 4:11 / km
ahr:164 max:180 shoes: Asics Gel 1170

5x1km with 30 seconds rest. (well they were really 950m)
3:41
3:42
3:41
3:45
3:38

Kept them consistent enough, mostly by just following Jo who seems to be good at that. 4th one was a bit slow. The wind picked on the straight and I probably didn't push through it as much as I should have. Good session though, feeling good.

Running (road) warm up/down 18:00 [2] 3.2 km (5:37 / km)
ahr:125 shoes: Asics Gel 1170

warm down with Will and Bryony, later joined by Alastair but then headed off towards home. GPS did its classic turn off randomly so I have no data.

Monday Feb 4, 2013 #

5 PM

Running (road) (Recovery) 40:43 intensity: (1:53 @0) + (20:19 @1) + (17:57 @2) + (34 @3) 7.31 km (5:34 / km) +146m 5:04 / km
ahr:133 max:152 shoes: Asics Gel 1170

Easy run with Rob, Charlotte and Bryony. We went around down Dalkeith road then back over the Ralugas Road and up to Marchmont. I was not dressed for the mini blizzard which we experienced and couldn't see for much of it due to my glasses being wet. Still fun!

Sunday Feb 3, 2013 #

10 AM

Running (road) warm up/down 8:24 intensity: (1:25 @0) + (2:16 @1) + (3:18 @2) + (1:25 @3) 1.37 km (6:08 / km) +18m 5:45 / km
ahr:133 max:161 shoes: Salomon speed cross 2

jog around

Orienteering intervals 18:25 intensity: (6 @0) + (14 @1) + (10 @2) + (56 @3) + (11:38 @4) + (5:21 @5) 3.61 km (5:06 / km) +64m 4:41 / km
ahr:173 max:182 spiked:16/17c shoes: Salomon speed cross 2

ESOC prologue race in Heriot Watt. Took it a bit hard at the start possibly and suffered later on into the wind. Nice enough course though but I wasn't really that happy with my speed. Misread the control descriptions on 13 and was looking on the wrong side of the wall, dropped 5-10 second but apart from that was clean

Running (road) warm up/down 5:56 intensity: (1:05 @0) + (1:52 @1) + (2:59 @2) 0.99 km (6:00 / km) +12m 5:40 / km
ahr:131 max:146 shoes: Salomon speed cross 2

bit of a jog to stay loose before the afternoon
1 PM

Running (road) warm up/down 4:50 intensity: (10 @0) + (48 @1) + (3:14 @2) + (38 @3) 0.77 km (6:17 / km) +9m 5:56 / km
ahr:139 max:152 shoes: Salomon speed cross 2

Some warming up before the chase start but there was a very early call up and didn't get as much done as I woud like.

Orienteering race 17:34 intensity: (14 @0) + (5 @1) + (6 @2) + (22 @3) + (10:28 @4) + (6:19 @5) 3.52 km (4:59 / km) +104m 4:21 / km
ahr:175 max:199 spiked:21/22c shoes: Salomon speed cross 2

ESOC Chase in Herioot Watt. Had a 6 second gap to the next guy on mens open then there were some older guys just behind him. I went out hard to try and get a gap through the gaffle so they couldn't follow me later. Which worked until 13 when there was a long open but and the chaser got his blood up and started hunting me down. I held him off until 18 when I hadn't planned 19 and I hesitated leaving it and he got right up to me with a slightly better route choice. I then suffered my way to the end with a slightly better route choice through the green to the last one and got ahead to the last control and beat him.
Again mostly really clean but would like to be running faster.

Saturday Feb 2, 2013 #

Note

watched all the rugby and then it was dinner and then it was late so I didn't get out.

Friday Feb 1, 2013 #

Running (road) 17:00 [1]
shoes: Asics Gel 1170

easy run with Gina around Bruntsfield and the meadows

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