Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Cat T

In the 7 days ending Dec 4, 2011:

activity

time

miles

Running - easy

5:10:00

S&C

2:55:00

Alternative training

1:25:00

Orienteering - medium

57:41

Orienteering - hard

48:30

Running - hard

26:00

Total

11:42:11

averages - sleep:8.2 weight:53.6kg

2:37

0:00

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Sunday Dec 4, 2011 #

Running - easy warm up/down 50:00 [1]
slept:8.0 shoes: Walsh PB racer (Sept 11)

the day's warming up and down. sometimes not so much, wanting to get out of cold. brr.

10 AM

Orienteering - hard race 10:57 [5]
ahr:186 max:193 shoes: Walsh PB racer (Sept 11)

Glasgow 3 Parks 1, King's Park. Easy nav, so pretty clean. Only prob was being chased by scary Alsatian.

12 PM

Orienteering - hard race 13:34 [4]
shoes: Walsh PB racer (Sept 11)

Glasgow 3 Parks 2, Cathkin Braes. Not good at all, knew it would need different kind of orienteering but just didn't get it into my head enough. Legs wanting to run the same way as in 1st race, and not orienteering well on any of the controls here. Frustrating.

2 PM

Orienteering - hard race 23:59 [4]
ahr:177 max:192 shoes: Walsh PB racer (Sept 11)

Glasgow 3 Parks 3, Queen's Park. Shaky start, a mistake on the first control, but not too bad after that. Not totally happy, a couple too many pauses and blonde moments. Stomach pains in second half stopped me running as fast as i wanted (think it's quite strange for body to run 3 intervals far apart like this, sitting in a bus in between). This was a real fun day out though, well worth all the sleet :-)

C • 2359km... 2

Saturday Dec 3, 2011 #

2 PM

Running - easy 1:15:00 [1]
ahr:141 max:160 slept:7.5 shoes: Walsh PB racer (Sept 11)

chatty nearly-long run with Helen on Gullane

Friday Dec 2, 2011 #

7 AM

S&C 1:00:00 [1]
slept:9.0 weight:53.6kg

physio stuff and pilates. fell off swiss ball.

6 PM

Alternative training (spinning bike) 1:00:00 [3]

worked quite hard this eve, energy back now i've got rid of lots of uni work :-)

Note

remembered was supposed to do terrain test yesterday. oops. will try and fit it in soon.

Thursday Dec 1, 2011 #

8 AM

Running - easy 39:00 [1]
slept:7.5 shoes: Walsh PB racer (Sept 11)

Meadows, on the v wet grass. got sleeted on, yuck!

5 PM

Running - hard hills 15:00 [4]
shoes: Walsh PB racer (Sept 11)

still stressed with uni work, presentation tomorrow. managed to get out for a little bit, sticking to the grass as this week is working out to have quite a bit of concrete. mixed hills: 2 long, 2 medium, 5 short.

Running - easy warm up/down 30:00 [1]
shoes: Walsh PB racer (Sept 11)

Wednesday Nov 30, 2011 #

7 AM

S&C 1:05:00 [1]
slept:9.0

agility and plyo. feeling nearly back to normal now, glad i took it easy last night.

Alternative training (spinning bike) 25:00 [2]

20x40/20s

7 PM

Orienteering - medium 57:41 [3]
ahr:169 max:187 shoes: Mizuno Wave Rider Nov 11

Easy round FVO night. No racing, just slowing everything down and trying to get it right. Mostly went really well but i think i missed some of the best routes - looking ahead a lot but not always physically seeing the important details on the map. will look closer tomorrow. HR still got reasonably high on the big hill in the middle.

lots of slipping in trainers, expected more urban than there was!

Running - easy warm up/down 10:00 [1]
shoes: Mizuno Wave Rider Nov 11

Tuesday Nov 29, 2011 #

6 PM

Running - hard intervals 11:00 [4]
max:193 shoes: Mizuno Wave Rider Nov 11

Still not recovered from Sunday (really did find it v hard) and a stressful deadline day, not much sleep and couldnt think about anything else til uni work was out the way. so went out thinking 'definitely not running intervals tonight'. then got tempted by 1km's, so decided to do them til i felt tired but not dig in after that. Which was after just three, working fine with usual speed but getting tired quickly. dont know if this was sensible or just lazy, but i guess doing to much is lots worse for you than doing not quite as much as you can.

times say it all really. 3:36 (feeling easy), 3:36 (feeling quite hard), 3:42 (feeling dead!)

Running - easy warm up/down 35:00 [2]
shoes: Mizuno Wave Rider Nov 11

warm-up was 2x5min fartlek (sprints and longish recoveries) today.

Monday Nov 28, 2011 #

Note

medium week this week, about 8hours running/orienteering, and only two hard sessions

7 AM

S&C 50:00 [1]

shoulder getting better :-)

Running - easy 18:00 [2]
shoes: Mizuno Wave Rider Nov 11

urgh, running not so good though, not moving well and heart rate higher than before. not really surprising after yesterday but will be able to check next time if it's a one-off.

9.5 at 142, 10.4 at 150, 11.5 at 162 and 12.5 at 171 (ish)

6 PM

Running - easy 53:00 [1]
shoes: Mizuno Wave Rider Nov 11

finally got out of the library and out for a recovery run. really gentle after yesterday, not even any strides or sprints, just enjoying being away from uni work :-)

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