Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TH

In the 7 days ending Mar 13, 2011:

activity	#	time	miles		km		+m
Running	8	4:57:10	20.83		33.52		1367
Cycling	2	3:49:44	28.97		46.62		879
Orienteering	3	1:52:11	12.43	(9:01)	20.01	(5:36)	685
Total	9	10:39:05	62.23		100.15		2931

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Sunday Mar 13, 2011 #

11 AM

Running 17:18 1.87 km (9:15 / km) +171m 6:21 / km
ahr:139 max:153 shoes: O shoes

Orienteering race 1:11:09 12.57 km (5:40 / km) +454m 4:48 / km
ahr:169 max:181 shoes: O shoes

not sure how much time lost yet. need to work that out later.

picked up map and was happy. i can do this. good to one and two. decided route to 3. went for it. fully concentrating and then bam. it went. saw a control too early. knew it was too early. went to look. gone. faff faff faff. finally see control.

4 -5 ok, getting back into the rhythm. 6 good. picking up speed. missed in the circle. wasnt precise enough going up the slope. pippa questions whether the map was wrong or control was in wrong place. dont think it was that bad. it was more me. i relocated quick enough.

7 good but could have been faster, likewise with 8.

9 happy enough with route (dont think it was necessarily the best) but lost it in the circle. so close, yet so far. not sure how much i lost.

10 way off bearing. lost a bit there. 11 - 12 - 13 - 14 - 15 ok. caught alice butt. took different (probably not best route) to 16. then lost it in the circle big time. 17 - 18 - 19 - finish ok.

10 minutes in top heart rate zone, 50 in threshold. pathetic. poor day physically and technically.

it maybe was the pressure getting to me a bit. but maybe also just trying to relax too much. the last 2 uk cup races i tried to just race stress-free, keep calm and make sensible decisions. maybe i tried to cool it too much. i was too confident in my speed??

Running warm up/down 17:56 2.51 km (7:09 / km) +20m 6:52 / km
ahr:128 max:139 shoes: new saucony

ranting at poor claire ward and anne. glad to see both of them run well. more girls in the mix will only push us harder and change the line up around. long time overdue.

7 PM

Running long 30:11 5.63 km (5:22 / km) +189m 4:35 / km
ahr:146 max:175 shoes: new saucony

leg stretch with dad when i got home, both needing to run away anger.

Saturday Mar 12, 2011 #

12 PM

Running warm up/down 20:23 2.83 km (7:12 / km) +117m 5:58 / km
ahr:146 max:167 shoes: O shoes

warming up along concrete road to start. ouch o shoes.

Orienteering race 20:53 3.66 km (5:42 / km) +127m 4:52 / km
ahr:174 max:187 shoes: O shoes

good. controlled at the start - didnt lose it. wound the legs up a bit going to 5 and then starting flying from there. very pleased with navigation apart from nr7. crossing a spur, not strict enough with bearing or with getting myself back on line.

thats what racing is - over half my heart rate up in the racing zone, just the beginning bit lower through the control pick.

Running warm up/down 12:05 1.41 km (8:34 / km) +63m 7:00 / km
ahr:143 max:162 shoes: new saucony

warm down with heather and claire. to state the obvious - claire is fast and will do really well this season.

2 PM

Running warm up/down 10:25 1.81 km (5:45 / km) +35m 5:15 / km
ahr:144 max:162 shoes: O shoes

warm up.

dont do high pressure relay 2nd or 3rd legs so not sure how this feels to go out and just stay ahead.

trying to only think of positive outcomes. i wont get overtaken. i can outsprint anyone...

Orienteering race 20:09 3.78 km (5:20 / km) +104m 4:41 / km
ahr:180 max:187 shoes: O shoes

wow, all my heart rate in top zone! adrenaline! not decisive in route choice, had the chasing pack to far forward in my mind. missed 6, tried to simplify (just in the reentrant) and ran to a control on the previous course.
bad exit out of control, dilly dally route choice to next one ( dont think i chose best - should have gone straight.

staying calm on last loop, dont think of others. 10 was not what i was expecting and luckily saw it before i panicked. went in too early for 11, but was calm enough as i worked it out and i saw the control and hadnt seen anyone else. actually claire was much closer than i knew, just as well i didnt know!

Running warm up/down 14:50 2.61 km (5:41 / km) +18m 5:30 / km
ahr:139 max:155 shoes: new saucony

back to car with murray. happy hyper tessa. bit disappointed murray.

Friday Mar 11, 2011 #

7 AM

Running long 22:58 4.64 km (4:57 / km) +230m 3:58 / km
ahr:139 max:161 shoes: new saucony

into work with dad. working on a friday how strange.

Running long 24:22 4.21 km (5:47 / km) +201m 4:40 / km
ahr:128 max:158 shoes: new saucony

home. legs feeling a little tired. but i think its a bit of nerves for the weekend. want to run well.

Thursday Mar 10, 2011 #

10 AM

Running intervals 44:16
ahr:158 max:184 shoes: new saucony

5x11.6, 9.0. after 3 i thought i would increase to 11.7, but 3 and 4 were tough so i thought best not. then 5 seemed to be a lot easier. wont be doing them på mølle for a while so will assess later what to do next session at but me thinks some of it has to be done at 11.7.

nothing more for today. woke up feeling much more refreshed. best ive been for a while. would only do a silly cycle so best of chilling out. will run to and from work tomorrow but nothing more, just to keep the legs moving, find a rest day can make me stiffen up.

Wednesday Mar 9, 2011 #

12 PM

Cycling (road) 2:34:05 46.62 km (3:18 / km) +879m 3:01 / km
ahr:116 max:154

out in the chilterns.

chesham - great missenden - princes risborough - ellesborough - coombe hill - wendover - st leonards - chesham.

some average climbs. looked better on the map than in reality. but guess its because im comparing to the lakes a few weeks ago.

serious tiredness still. even after a good and long nights sleep. not worried, guess its just hard training.

Tuesday Mar 8, 2011 #

8 AM

Running intervals 44:49
ahr:155 max:184 shoes: new saucony

tough session. 11.6, 9.0 *5. 1st one hard, then got easier, then tough again at the end.

inside of left knee hurting a lot by the end. almost thought not to run to work but i dont think its serious. probably running awkwardly after falling at the weekend. hurt a lot of monday when just walking around but i reckon it will go. plan for the week is to cross train anyway apart from intervals sessions and the races at the weekend.

Running long 23:37 3.98 km (5:56 / km) +188m 4:48 / km
ahr:151 max:168 shoes: new saucony

to work with dad. stopped watch at traffic lights making it a fast one.

7 PM

Cycling (spinning) 1:15:39
ahr:105 max:143

infront of football at gym. low intensity but then got a bit harder for last 25 minutes.

note - had physio before. had acupuncture (a needle in each hand). what would becks say. lady offered it to me and i thought "why the hell not". apparently going to help with pain relief. talked a bit about the science and she said it was there for certain treatments. who to trust. anyway, she put the needles in and then did calf massage and tried to loosen my foot up.

foot hurt more straight after she'd done the massage but after a nights sleep was back to normal. inside of knee pain i had for last day was same straight after but after spinning felt better and much better next day. she briefly looked at knee and decided nothing serious wrong. which is what i thought.

Running warm up/down 14:00 2.02 km (6:56 / km) +135m 5:12 / km
ahr:117 max:132 shoes: new saucony

back from gym. knee feeling better

note- extreme tiredness monday and tuesday.

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