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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: austrianmike

In the 7 days ending Dec 8, 2013:

activity # timemileskm+m
  Running4 2:41:53 19.76(8:12) 31.8(5:05)
  Orienteering1 1:10:31 6.77(10:25) 10.89(6:29) 325
  Football1 1:10:00
  Gym1 15:00
  Cycling1 15:00 3.77(3:59) 6.06(2:29)
  Total6 5:32:24 30.29 48.75 325
averages - rhr:47 weight:71kg

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MoTuWeThFrSaSu

Sunday Dec 8, 2013 #

11 AM

Running (Warm up/ down) 15:00 [2] 1.5 km (10:00 / km)
shoes: VJ IROC O-shoes

Orienteering race (Hindleap Warren) 1:10:31 [5] 10.89 km (6:29 / km) +325m 5:38 / km
shoes: VJ IROC O-shoes

Good run overall, although it didn't feel particularly quick at the time. Still struggling with my calves going up long slopes (e.g. #8, #13, #23). A couple of small errors:
- #4: was trying to avoid running along the out-of-bounds road, so went into the forest too early without a clear attackpoint... sloppy messing around on the way to the control... I think the route was poor in general
- #17: slipped a little too low onto the knoll below
- #22: crossed on to the wrong valley, but realised straight away

Overall very happy with the result, 3rd place from 30 in what was quite a strong field (I reckon I rank around 8th in it). Maybe I wasn't noticing that I was running faster than usual?

Looking back the next evening at my route: with the exception of #4 and #18, where I did not have a good attackpoint I was very accurate in and out of controls. Not really making any mistakes in the circle. Probably a knock on from the night-O where I've had to focus on AP, handrails and stoppers more.

http://www.moorenet.co.uk/saxons/index.php?YourVis...
http://www.moorenet.co.uk/gadget/cgi-bin/reitti.cg...
5 PM

Football (Cup Match) 1:10:00 [4]

55 minutes at RW, 15minutes at LB. Won 2-1

Saturday Dec 7, 2013 #

12 PM

Running (Endurance) 1:08:49 [4] 14.56 km (4:44 / km)
shoes: Brooks Ghost 4

Endurance run with the objective of trying to hold a solid pace (rather than a long-distance focus as last week). Blackwall - Limehouse Basin - LH Cut - Lee Valley - Hertfordshire Union Canal - Grand Union Canal - Limehouse Basin Backwsall.

Kicked towards the end to simulate a faster finish. Felt alright, probably at 80-90% by the end... working hard, but not killing myself. Always so much easier weekends than weeknights, despite being out late last night. Race and football tomorrow!

4:18, 4:59, 4:49, 4:49, 4:50, 4:56, 4:45, 4:50, 4:43, 4:41, 4:42, 4:45 4:48, 4:27, 2:24 (@4:18)
(note: first two kms probably blended by the GPS errors around the Canary Wharf skyskrapers)

Friday Dec 6, 2013 #

Note
rhr:47 (rest day)

Stressful day at work and Christmas parties tonight

Thursday Dec 5, 2013 #

7 PM

Running (1k intervals) 42:29 [3] 8.43 km (5:02 / km)
shoes: Brooks Ghost 4

Evening intervals lapping Millwall South dock. Planned to do four of them, but my calves got tight and eventually very sore, so decided to ease off rather than get into the rut of previous years. Time for a lot of stretching and to take it easy for a couple of days

Warm up - 2.00k - 9:55 (@4:58)
Pace - 1.00k - 3:51
Rest - 1.00k - 5:12
Pace - 1.00k - 3:58
Rest - 0.72k - 4:12 (@5:51) - aborted
Warm down - 2.71k - 15:19 (@5:39)

Wednesday Dec 4, 2013 #

5 AM

Cycling (Gym Bike) 15:00 [2] 6.06 km (2:29 / km)

Warm up

Gym (Core Strength Training) 15:00 [3]

Brief session: chest press, ankles, back and situps

Tuesday Dec 3, 2013 #

8 PM

Running (Intervals (800m pyramid)) 35:35 [4] 7.31 km (4:52 / km)
rhr:47 weight:71kg shoes: Brooks Ghost 4

Had originally planned a longer runner, or fewer longer intervals, but it's been a long day was only late when I got here. Also forget my muesli bars and drink. So instead I decided to do pyramid intervals... Felt far easier than last time, and was (as below shows) slightly slower (8s over the full pace set). Still an improvement I think, and (with one exception, more consistent). May step up to 1k pyramid next time.

7:22 min warm up (1.47km)
200m pace (0:43 @3:36 /+3s)
2 mins recovery (322m /+15)
400m pace (1:27 @3:39 /+5s)
2 mins recovery (329m/ +37)
600m pace (2:19 @3:52 /+4s)
2 mins recovery (301m /-20)
800m pace (2:58 @3:44 /-7s)
2 mins recovery (332m /+39)
600m pace (2:14 @3:43 /+1s)
2 mins recovery (300m /+6)
400m pace (1:29 @3:43 /+1s)
2 mins recovery (297m /+2)
200m pace (0:40 @3:22 /+1s)
4:21 min warm down (665m)

Monday Dec 2, 2013 #

Note
(rest day)

Legs are tired but not sore, which is good.

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