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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dstansfield

In the 7 days ending Mar 10, 2014:

activity # timemileskm+m
  running7 3:57:59 29.88(7:58) 48.08(4:57) 613
  orienteering2 1:41:28 11.52(8:48) 18.54(5:28) 25516c
  cycling3 48:00 2.49 4.0
  strength and conditioning3 18:00
  Total11 6:45:27 43.88 70.63 86816c

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Monday Mar 10, 2014 #

5 PM

running long 1:54:00 [3] 21.5 km (5:18 / km) +400m 4:51 / km

Long one with friends. Up to the inn and then continued up the hill through some terrain. Went up to around 485m and then flew down:L great run and amazing weather and views! First time I have had my top off on a run in months.

strength and conditioning 5:00 [3]

Sunday Mar 9, 2014 #

11 AM

orienteering race 49:06 [4] 9.31 km (5:16 / km) +165m 4:51 / km

Brown at the first Sosol. Deans and Dechmont Law. 8.3km
Pretty clean run but legs had nothing in them at all. One mistake where I probably lost 45s or so mistaking an uncrossable fence for a track. Ran out to it before realising and turning round. Then one pretty dodgey route losing maybe 15-20 seconds. Other than that went well just some very tired legs. Can tell from the splits I was starting to flag pretty badly towards the end:L

running 20:00 [3] 3.0 km (6:40 / km) +20m 6:27 / km

Before and after
7 PM

cycling 20:00 [3]

In and out feeling even more tired than yesterday:L

strength and conditioning 8:00 [3]

Saturday Mar 8, 2014 #

3 PM

running warm up/down 10:00 [2] 2.0 km (5:00 / km) +5m 4:56 / km

running race 25:00 [5] 7.0 km (3:34 / km) +60m 3:25 / km

Scottish Schools Cross Countries. 5th in the S5/6 race. Not too pleased. In second for the first lap and pushing to try and catch first. This meant I had to take a lot of wind though. Then just gradually slipped before in the final lap I totally lost it and felt pretty sick and lightheaded:L
Same pace as the nationals for a course the same length but with absolutely no mud and fewer hills. Not too pleased
9 PM

cycling 20:00 [3]

In and out of dunblane feeling tired

Thursday Mar 6, 2014 #

6 PM

running warm up/down 5:30 [2] 0.9 km (6:07 / km) +5m 5:57 / km

Warm up with Clare Lizzie and Dad. Nearly whole family turn out for some intervals.

running intervals 6:34 [4] 2.12 km (3:06 / km) +20m 2:58 / km

3x ~700m across the field with a long jog back recovery. Very short session tonight as racing on Saturday. Pretty muddy. Everyone else putting in a good shift:L
2.13, 2.12, 2.09

running 19:00 [2] 2.9 km (6:33 / km) +40m 6:08 / km

Five minute jog back recovery each time and a warm down. Feels nice to be fresh after a session...
10 PM

strength and conditioning 5:00 [3]

Managed to do around half the crunch things I used to be able to do and same with the press ups:L I keep on saying it but I think I should do something about it

Wednesday Mar 5, 2014 #

6 PM

running warm up/down 5:00 [2] 1.0 km (5:00 / km)

orienteering race 35:02 [5] 6.48 km (5:24 / km) +60m 5:10 / km

Night O at Tulliallan. Got a tow from GG around the first nine but I made sure I was staying in reasonably contact. At nine he got away about 30m as I hadn't looked at the map turnover. Gradually got further away along the long track leg. Was alone for the next few with his light in the distance:L lost quite a bit of time on 13. Missed it by a very small amount and was looking on the wrong side of the spur. Felt like a couple of minutes but not sure. Track leg to the next one and was surprised to find Graham again. Dragged through the last couple of controls and well beaten to the finish... Really enjoyed it

orienteering warm up/down 17:20 [3] 2.75 km (6:18 / km) +30m 5:59 / km

Collecting some of the closer controls.

Tuesday Mar 4, 2014 #

3 PM

running 7:45 [5] 2.3 km (3:22 / km) +13m 3:17 / km

Forth Valley schools cross country. Muddy course. Feeling it in the legs from the weekend. Set off fast as per usual. Sat in second. Finished in second. Got beat by the guy who came third at the stirling schools. Probably just due to very tired legs from the weekend!
Estimated distance

running 10:00 [2] 2.0 km (5:00 / km)

Warning up and down
4 PM

running 15:10 [4] 3.37 km (4:30 / km) +50m 4:11 / km

Around the field after arriving home. Sprinted up a few hills and took the rest slowly. More tired at the end of there reps than I was this morning!
5 PM

cycling 8:00 [4] 4.0 km (2:00 / km)

Race for the train. Pretty knackered by the end of it

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