Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: sjreeve

In the 7 days ending Dec 4, 2010:

activity

time

miles

Running

3:57:21

28.27

(8:24)

45.5

(5:13)

890

Orienteering

2:11:46

10.13

(13:01)

16.3

(8:05)

205

30 /

42c

71%

Yoga

1:10:00

Circuits

1:00:00

Core

40:00

Strength & Conditioning

15:00

Total

9:14:07

38.4

61.8

1095

30 /

42c

71%

1:58

0:00

» now

Saturday Dec 4, 2010 #

9 AM

Running race (Parkrun) 19:21 [4] 5.0 km (3:52 / km) +25m 3:47 / km

snow & ice on paths but still ran at good pace in trail shoes

Running warm up/down (Parkrun) 15:00 [3] 3.25 km (4:37 / km) +25m 4:27 / km

Orienteering race (Barnetts Demense) 33:27 [4] ** 5.0 km (6:41 / km) +135m 5:54 / km
spiked:13/15c

slow start, felt colder here than the earlier parkrun.
hit controls ok but not at race pace until 4 to 5.
had to stop en route to 7 loosing 20secs
overrun 9 ( knew i was heading to 10, checked, slipped but climbed back up) then bad route choice to 11 (too direct, maybe path quicker/less gradient) lost 20secs?
thought i would catch up some time on final controls, 12 was fast, kept up speed but failed to navigate properly into 13 & 14 loosing 2mins doing my headless chicken impression.
..looked at map!
15 & finished fine.

Friday Dec 3, 2010 #

8 AM

Yoga 40:00 [1]

Thursday Dec 2, 2010 #

8 AM

Core 40:00 [3]

Running (Antrim Road (short loop)) 30:00 [3] 7.0 km (4:17 / km) +65m 4:06 / km

Wednesday Dec 1, 2010 #

8 AM

Running (Cavehill incl mast&quarry) 1:18:00 [3] 14.25 km (5:28 / km) +400m 4:48 / km

descent easterly from mast, more loose powder snow easier downhill running

Tuesday Nov 30, 2010 #

8 AM

Running (Cavehill) 1:15:00 [3] 12.5 km (6:00 / km) +375m 5:13 / km

snow was loose and crunchy high up but too compacted and slippy on descent. avoided waterworks, westlands not too icy.

Monday Nov 29, 2010 #

8 AM

Yoga 30:00 [2]

definitely required after yesterdays long car journey

Strength & Conditioning 15:00 [3]

6 PM

Circuits 1:00:00 [4]

Sunday Nov 28, 2010 #

11 AM

Running warm up/down (Portumna) 20:00 [3] 3.5 km (5:43 / km)

very cold, took ages to warm

Orienteering race (Portumna CROC) 1:38:19 [4] *** 11.3 km (8:42 / km) +70m 8:26 / km
spiked:17/27c

reasonable start, fell apart with disasterous bearing errors at 5 (failed to relocate), 6 (ran NE off fence!), 7 (ran SE?). ran cautiously to rebuild connection with the map (mostly paths) which led to bad route choice to 12. used long easy run to 13 to regain focus. slow run into 14, should;ve used track to 15. should've ran bearing across to 18 but used forest rides. ran comfortably to 22 but eased off the pace too much into 23, 24, 25.

definitely lost 15 - 20mins on errors, but surprised i wasn't further adrift.

M21 - Splits

« Earlier | Later »