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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bertbennett

In the 7 days ending May 13, 2017:

activity # timemileskm+m
  Running8 5:15:53 38.59 62.1 52
  Orienteering2 2:15:59 13.05(10:25) 21.0(6:29) 150
  Netty1 35:00
  Total10 8:06:52 51.64 83.1 202

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Saturday May 13, 2017 #

Orienteering race (State league ) 55:59 [4] 9.0 km (6:13 / km)

a typical Rob Bennett race full of mistakes that I know how to avoid. Tried to work on traffic light orienteering today. Really pushing in the open when the nav was easy and slowing down close to controls. Just need to work on the slowing down part. The green light part went well..

I think some of my mistakes were due to map, some were due to a path junction either being very vague or not there at all, and some just because. Attackpoint says I lost over 7 mins which i'd say is pretty accurate... I guess the positive is that without those mistakes I'd be absolutely killing it, the negative being I made 7 mins of mistakes.

Also needed to tie up shoelaces a few times. Probably a minute in that.

Running warm up/down 10:00 [2]

Friday May 12, 2017 #

Running (recovery slog) 50:19 [3] 10.4 km (4:50 / km)
shoes: Nike Pegasus 33

Still really sore after yesterday. Just took it easy, trying to get some blood flowing before tomorrow.

Thursday May 11, 2017 #

Running warm up/down 16:13 [2] 3.0 km (5:24 / km)
shoes: Nike Pegasus 33

Running warm up/down 15:23 [3] 2.9 km (5:18 / km)
shoes: Nike Pegasus 33

Warmup and drills.
5 PM

Running intervals (Reps) 50:32 [5] 7.6 km (6:39 / km)
shoes: Nike Streak 6 (Flymesh Upper)

8 x 400m (2-3 mins rest) averaging 64s. Then 8 x 200m (1:00-1:30 rest) all between 29-30. Lots of recovery, just trying to get the quality in.
7 PM

Netty 35:00 [3]
shoes: Nike Pegasus 33

Got a win! Played half in GA half in GD. I suck at both of these. But I think my arm waving technique is... pretty alright.

Wednesday May 10, 2017 #

Running 1:02:36 [3] 14.2 km (4:25 / km) +52m 4:20 / km
shoes: Nike Pegasus 33

Bit of an evening yog. Calves still a bit sore from yesterday's 400s

Tuesday May 9, 2017 #

Running warm up/down 23:10 [2] 4.7 km (4:56 / km)
shoes: Nike Streak 6 (Flymesh Upper)

Running warm up/down 14:47 [3] 2.7 km (5:29 / km)
shoes: Nike Streak 6 (Flymesh Upper)

Warm-up + drills
6 AM

Running intervals 36:26 [5] 8.1 km (4:30 / km)
shoes: Nike Streak 6 (Flymesh Upper)

8 x 400 (1min rest) followed by 15 mins tempo at the new blue track. Shook Scott Wescott's hand. Have not washed it since.

Actually felt really comfortable in the 400s. We started with a 75 which felt slow then ratcheted it up finishing with a 60 which I didn't even think I was capable of. But I never really felt super stressed during these which is a great surprise. I'd say for these v02 max efforts I need to be moving the distance upwards to around 600-1000m, and saving the shorter stuff for speed/efficiency efforts.
7 PM

Running 36:27 [3] 8.5 km (4:17 / km)
shoes: Nike Pegasus 33

Breakwall

Monday May 8, 2017 #

Note
(sick)

I think I just have to let this sickness run itself out. Just been sneezing a lot today and really tired all day.

Sunday May 7, 2017 #

Orienteering race (Noy 2 bluegum hills) 55:00 [3] 8.5 km (6:28 / km) +150m 5:57 / km

Ok so obviously I was asking a lot of my body to go around an orienteering course after yesterday's effort. But I managed to get around. I actually really enjoy this area! It's got some really beautiful areas where you're running through these glades and it's really nice. And on the long leg if you could read the map well and look ahead in the forest you were rewarded by finding the fastest way through the thick creek crossings. I kinda botched 9 at the end but I'm going to put the blame on quite a large chunk of unmapped rock which confused me
Old bloke just ignored the unmapped rock and found the control before me.. then on 13 lost maybe 2-3 minutes just with a slight direction error combined with not aiming off leading to time loss galore. That was a rookie error! Inov-8s were pretty good! Just a little sore in the calves and arches of my feet which is pretty typical for me on an orienteering course. lost to Steve Craig by a couple minutes, which I can't say I didn't see coming today.

Orienteering 25:00 [3] 3.5 km (7:09 / km)

Just a bit of control picking after the course. I'd set a corridor to do as well but I could feel my form starting to fall apart from tiredness and I didn't want to risk rolling an ankle or injuring myself in some other way.

Note

Well I've had a pretty low volume week but I accomplished my goal of running a sub 33 10k which I set for myself last September. It was a great feeling to set a goal, train hard and achieve it. Got a good amount of orienteering training coming up in the near future so hopefully I can really improve my technical ability this season!

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