Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: austrianmike

In the 7 days ending Nov 26, 2014:

activity	#	time	miles		km		+m
Running	7	3:17:05	22.85	(8:37)	36.78	(5:22)	90
Football	2	2:15:00
Orienteering	2	2:02:29	12.68	(9:39)	20.41	(6:00)	335
Cycling	1	15:00
Total	8	7:49:34	35.54		57.19		425

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Wednesday Nov 26, 2014 #

Note

Stretching x3, feeling quite tired. Plan is a quality session tomorrow evening, but will see how I feel

8 AM

Running (Easy) 27:14 [3] 5.7 km (4:47 / km) +20m 4:42 / km
shoes: Pure Cadence 3

ITW - wet and chilly. Tower was closed again. Hard work with some tired legs

Tuesday Nov 25, 2014 #

Event: London Night Series 2014-15 #2: Wimbledon Common

Note

Rollering, Stretching x3

7 PM

Orienteering (Wimbledon Night Race) 40:05 [3] 6.33 km (6:20 / km) +60m 6:03 / km
shoes: Innovate Roclite 212

Bit of a minor disaster really. Got myself stuck in a rut from #4 through #8, particularly at #6
#4 - distracted by someone else and dived in way too early
#5 - missed it very slightly (vegetation was weird?)
#6 - found my attackpoint spot on, then must have missed the control by a matter of yards and ended up hacking round green and brambles for 3mins
#7 - took it long and slow to get back into the map
#8 - still very slow, wary of making worse mistakes (out to #9 was also a bit of a hack)
After that it was alright again, still being cautious and stopping sometimes, but managed to find all controls at the first time of asking. Surprised to finish near the top, despite the poor run.
http://www.slow.routegadget.co.uk/rg2/#132&cou...

C • aye but you're running real... 2

Running (Warm up/down & Collecting) 22:12 [2] 4.15 km (5:21 / km)
shoes: Innovate Roclite 212

Long - Splits

Monday Nov 24, 2014 #

Note

Stretching x4

8 AM

Running (Easy) 35:52 [2] 5.7 km (6:18 / km) +20m 6:11 / km
shoes: Nike Free Run

ITW with Anca. Beautiful morning. A bit extra as the Tower area was closed

6 PM

Running (Easy) 33:52 [2] 5.4 km (6:16 / km) +20m 6:09 / km
shoes: Nike Free Run

HFW with Anca, via Waitrose

Sunday Nov 23, 2014 #

Event: CHIG Regional SE League

Note

Stretching x3

11 AM

Running (Warm up/ down) 20:00 [2] 3.4 km (5:53 / km)
shoes: Pure Cadence 3

To/ from event centre from Epping station

Orienteering race (Epping North-west O Race) 1:22:24 [4] 14.08 km (5:51 / km) +275m 5:20 / km
shoes: Innovate Roclite 212

Decent run. It was hard work in the rain and mud. Only a couple of controls I really feel went wrong:
#4 - which I missed right, and hit the path... A minute or more here
#13 - a little wobbly, but still hit it first time
#15 - drifted left far too far along the road (came out at the church), had to come back at least 150m before diving it to hit the control. Stupid really: lost some unnecessary time.
#17 - not an error, just a little indirect which probably cost
Quite happy though. Caught Richard Barrett at #5, and although he got away from me by #7, I managed to keep seeing him until #12 with some direct routes, and again on #28 (when I went direct). Finished two minutes up, but still 5mins down on the lead. Second place

4 PM

Cycling (Boris Bike) 15:00 [2]

From Sloane Square to football

Football (Cup match) 1:10:00 [3]

At holding midfield, but asked for a sub with 20 to go as I thought there were fresher legs than me on the bench. 3-1 to a 3-4 reverse in the last 10:(

Saturday Nov 22, 2014 #

Note
(rest day)

Stretching x2
Nice day walking from Rotherhithe to Piccadilly past various a Christmas markets. Long from being on my feet all day

Friday Nov 21, 2014 #

Note
(rest day)

Stretching x3

Thursday Nov 20, 2014 #

Note

Stretching x3

8 AM

Running (Easy) 26:12 [2] 5.4 km (4:51 / km) +20m 4:46 / km
shoes: Pure Cadence 3

ITW - backpack very large today: laptop + cables, work clothes and shoes, football clothes and shoes, and lunch... hence a gentle pace

7 PM

Running (Easy (with strides)) 27:05 [3] 6.1 km (4:26 / km) +10m 4:24 / km
shoes: Pure Cadence 3

Effectively HFW - but to Rotherhithe for football

Football (5-a-side) 1:05:00 [4]

Running (Easy) 4:38 [2] 0.93 km (4:59 / km)
shoes: Pure Cadence 3

Back to Rotherhithe Overground

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