Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TH

In the 7 days ending Mar 20, 2011:

activity	#	time	miles		km		+m
Orienteering	8	7:18:06	29.93		48.17		1827
Running	6	5:16:24	34.65	(9:08)	55.76	(5:40)	1539
Cycling	1	1:00:00
Total	14	13:34:30	64.58		103.93		3366

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Sunday Mar 20, 2011 #

7 AM

Orienteering 1:00:30 6.1 km (9:55 / km) +128m 8:59 / km
ahr:137 max:166 shoes: Swoops

putting out the SI units. didnt stop my watch when putting units out as was so often but wasnt hanging around or faffing too much.

Orienteering 13:28 1.74 km (7:44 / km) +24m 7:14 / km
ahr:147 max:161 shoes: Swoops

waking up controls on last loop.not carrying stakes or kites for once.

2 PM

Orienteering 43:52
ahr:125 max:150 shoes: new saucony

collecting in controls with murray

Saturday Mar 19, 2011 #

4 PM

Orienteering 1:04:31 4.76 km (13:33 / km) +142m 11:47 / km
ahr:110 max:150 shoes: Swoops

hanging controls at gullane. very stop start as hanging metal posts out. legs just beyond shattered. not feeling ill, but not on form.

Friday Mar 18, 2011 #

12 PM

Running warm up/down 30:47 5.65 km (5:27 / km) +179m 4:42 / km
ahr:125 max:147 shoes: new saucony

murrays - murrays work - toni - dean village.

Orienteering 19:46 3.47 km (5:42 / km) +110m 4:55 / km
ahr:143 max:161 shoes: new saucony

i was trying to push. honest. ow. it hurt. legs very painful. tired. map was awesome as was course. doubt i took the best routes on many of the legs. looking forward to doing loop 2 when i can.

Running warm up/down 7:37 1.31 km (5:49 / km) +46m 4:57 / km
ahr:131 max:145 shoes: new saucony

deans village - murrays

7 PM

Orienteering 1:34:01 11.83 km (7:57 / km) +523m 6:31 / km
ahr:125 max:164 shoes: Swoops

night o around arthurs seat. i was useless. i relocated off the highest point, yes all the way up there. complete muppet. i didnt find a sausage. had sausages and mash for tea to make up for it instead.

Thursday Mar 17, 2011 #

8 AM

Cycling (spinning) 1:00:00

so tired this morning, but wanted to get cross training in. podcast going and it went quite fast. alternating 10 minutes of the two intensity settings. didnt have hr but harder setting actually felt like a workout. wasnt totally faffing. legs all the better afterwards which is the main aim really.

6 PM

Running intervals 1:16:01 13.82 km (5:30 / km) +293m 4:58 / km
ahr:148 max:184 shoes: new saucony

trotter training in shamrock shaped loops. very dead legs but wanted to keep with claire ward. basically did that. we were together on most loops depending on who got stuck in crowds at start.

Wednesday Mar 16, 2011 #

10 AM

Orienteering 47:03 6.25 km (7:32 / km) +291m 6:07 / km
ahr:127 max:155 shoes: Swoops

around bagshot on old map. just jogging but interesting as comparing all the things that have changed. the tracks and contours were all fine so always knew where i was but very interesting exercise.

1 PM

Orienteering 57:06 7.84 km (7:17 / km) +500m 5:31 / km
ahr:148 max:168 shoes: Swoops

a step up intensity wise from this morning but am not going too hard as plenty of hard sessions to come this week. very good fluency through beginning controls - except nr 2 - note to self - simplification does not mean ignoring the map. then tired on the longer legs and through the rest of the course. julia stormed passed going well and finished about 10 mins ahead. impossible to make any comparisons though.

3 PM

Orienteering 37:49 6.18 km (6:07 / km) +110m 5:37 / km
ahr:150 max:183 shoes: new saucony

sprint session on knaphill with julia. did trains. wasnt the best as had to use controls already on the map rather than draw own. but was still good and quite a hard session, even if there were only enough for 3 trains. intervals were betwen 4-10 minutes.

technique felt good, planning ahead, spotting routes, feels like i have a lot of time. hope that holds up under pressure. to work on - stop looking at other routes once decided.

one point i took a different route through forest just to see if faster. it was totally green and i ran into a tree and fell over. nice graze down arm and bash on knee.

Tuesday Mar 15, 2011 #

8 AM

Running long 23:31 4.21 km (5:35 / km) +223m 4:25 / km
ahr:125 max:170 shoes: new saucony

into work. slightly feeling achilles but loads better. will halt all plans if it gets worse though, i do not want a long term achilles problem.

6 PM

Running intervals 59:38 11.66 km (5:07 / km) +128m 4:51 / km
ahr:155 max:188 shoes: new saucony

fantastic session. best yet. not sure where it came from! maybe kate coming back from injury and nick back from work away meant there were people to pace me better. Also Lindsay always good in last 100m so good to keep working there

2.50, 49, 50, 51, 51, 52, 52, 50.

Or something like that. the last time i started that hard i exploded. But it felt good. There were loads of reasons why today should have averaged at 2.53 - a bit of wind (there always is as the track is so exposed), races at the weekend, slight achilles niggle (didnt feel it one bit), mentally tired.

Very happy.

Includes warm up

Running warm up/down 29:07 4.82 km (6:02 / km) +58m 5:42 / km
ahr:136 max:152 shoes: new saucony

to CF with Dodders then continuing on home. very heavy backpack but got home ok.

Monday Mar 14, 2011 #

8 AM

Running long 26:57 4.23 km (6:22 / km) +293m 4:44 / km
ahr:134 max:161 shoes: new saucony

into work. beginning of the two hardest weeks of the year. also not much opportunity for cross training. lets go.

5 PM

Running long 1:02:46 10.06 km (6:14 / km) +320m 5:23 / km
ahr:116 max:154 shoes: new saucony

only time to buy m a birthday present so into london centre from work and back home. lots of people so impossible to any distance fast.

note - feeling achilles during day and at night. stretched and put hot water bottle on. worked miracles.

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