Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: АТ

In the 7 days ending Aug 3, 2015:

activity	#	time	miles		km		+m				load
Orienteering	7	4:00:19	21.54	(11:10)	34.66	(6:56)	231	84 /	97c	86%	247.2
Running	10	2:02:19	9.3	(13:10)	14.96	(8:11)	32				53.7
S & C	2	32:00
Total	14	6:34:38	30.83		49.62		263	84 /	97c	86%	300.9
[1-5]	12	6:02:38

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Monday Aug 3, 2015 #

2 PM

Running warm up/down (Glen Strathfarrar) 6:17 [1] 0.31 km (20:16 / km)
shoes: Inov8 X-Talon 190s, #2

Jog/ Walk to the start counted as my CV then this was just drills and loosening off.

Orienteering race (Glen Strathfarrar) 35:28 [5] **** 5.57 km (6:22 / km) +151m 5:36 / km
spiked:17/18c shoes: Inov8 X-Talon 190s, #2

Second day. Nav was quite straight forward, not because it wasn't tricky but since you just had to go in the right direction and find a decent elephant track. Some of these were a bit churned up this late which made going very hard, especially up the hills. Felt like I was still orienteering well for most of the way round, except at #13 when I made a bit height judgement error and ran too far up the hill, losing 2 min which was annoying. Good enough for the win but need to iron out the last few mistakes, however really very chuffed with the win; very happy!

3 PM

Running warm up/down (Glen Strathfarrar) 5:49 [2] 0.84 km (6:55 / km)
shoes: Inov8 X-Talon 190s, #2

larl jog with a few stops to talk and got stomach cramp...

10 PM

S & C (Stretching) 16:00 [0]

Late night stretching while watching a while

S6D - Day 2 Strathfarrar - C33 - Splits

Sunday Aug 2, 2015 #

11 AM

Running warm up/down (Achagour) 23:43 [2] 2.96 km (8:01 / km) +10m 7:53 / km
ahr:135 max:161 shoes: VJ Bold 6

Jog to the start then some drills.

Orienteering race (Achagour) 54:06 [4] **** 8.43 km (6:25 / km) +73m 6:09 / km
ahr:172 max:185 spiked:14/18c shoes: VJ Bold 6

Started off full of confidence and words of wisdom from the BOF tour were in my head. Had a full plan to number 1 and hit my attack point fine, but I don't think I read the contour detail enough and missed it. Very annoyed and a horrendous start, head was in a bad place after that and didn't feel like I was racing it much, bad start to the week! Oh well 5 more days to go...

9 PM

S & C (Stretching) 16:00 [0]

Feeling better

S6D - Day 1 Achagour - C33 - Splits

Saturday Aug 1, 2015 #

7 PM

Running warm up/down (Nairn Sprint) 13:36 [2] 1.96 km (6:56 / km) +6m 6:50 / km
shoes: Salomon s-lab Sense 3

CV, drills and then sprints. Feeling OK an ankle was fine.

Orienteering race (Nairn Sprint) 9:51 [5] *** 2.57 km (3:50 / km) +7m 3:47 / km
spiked:16/17c shoes: Salomon s-lab Sense 3

Ran the junior course, took it out hard and sustained a decent pace. Nav was easy so there wasn't many problems there and legs felt OK, winning when I finished so quite happy.

8 PM

Running warm up/down (Nairn Sprint) 14:19 [1] 2.08 km (6:53 / km) +16m 6:38 / km
shoes: Salomon s-lab Sense 3

Easy jog round the town then a jog to the sea for an ice bath.

S6D - Nairn Sprint - Junior_Sky - Splits

Friday Jul 31, 2015 #

Event: WOC 2015 & Scottish 6 days

Wednesday Jul 29, 2015 #

12 PM

Running warm up/down (BOF Tour) 10:00 [2] 1.0 km (10:00 / km)
ahr:117 max:166 shoes: VJ Bold 6

Jog and walk to the start, looking at the terrain then some drills.

Orienteering (BOF Tour) 34:37 [3] **** 5.4 km (6:25 / km)
ahr:162 max:180 spiked:14/15c shoes: VJ Bold 6

Craig leach "planning" and execution training. Got the maps the night before so we had the whole evening to plan routes and create plans for all the legs. Started off slowly and a wee bit right to 1 but fine and no time lost, then massively off like to 2 but came back in and hit it (more by luck than anything else). After that speed started to pick up a bit and I was in control for the rest of it, executing the plans reasonably well. Spotting good lines through the terrain nd generally spiking the controls so quite pleased!

1 PM

Running warm up/down (BOF Tour) 9:18 [1] 1.5 km (6:12 / km)
ahr:139 max:153 shoes: VJ Bold 6

Easy jog back from the finish, then some more jogging on top of that.

Tuesday Jul 28, 2015 #

11 AM

Running warm up/down (BOF Tour) 15:00 [2] 1.5 km (10:00 / km)
ahr:153 max:172 shoes: VJ Bold 6

Jogging along some trails, then Jackie lead the drills part of the warm up, really focusing on technique, then walking to the start of the exercises.

12 PM

Orienteering (BOF Tour) 37:00 [2] *** 3.35 km (11:03 / km)
ahr:126 max:166 spiked:3/4c shoes: VJ Bold 6

Compass training on Uath Lochan, little out and back exercises to see how accurate you could be. On the first ones I kept drifting left then corrected this for the past two and nailed them.

1 PM

Orienteering (BOF Tour) 30:00 [2] **** 3.8 km (7:54 / km)
spiked:5/8c shoes: VJ Bold 6

Second compass exercise, this time in low vis going to point features so quite tricky, managed to get them all OK but was never bang on with the compass apart from two of them. The pace was slow so that I got them all right and Ben Chesters was shadowing me to see what I was like, so we were stopping and talking about what I'd just done. All good and feel a bit more confident on the compass but a lot of work is still needed!

2 PM

Running warm up/down (BOF Tour) 13:44 [2] 1.41 km (9:44 / km)
ahr:142 max:170 shoes: VJ Bold 6

Warm up with Aidan, doing some fancy drills which seemed like dancing and not drills, but he said that they were all approved running drills so must have been legit ?

Orienteering (BOF Tour) 39:17 [3] **** 5.54 km (7:05 / km)
ahr:171 max:184 spiked:15/17c shoes: VJ Bold 6

Two picture exercises, so no compass allowed therefore forcing you to read the contour detail. Pushed quite hard on them and nav was generally spot on in most places which was pleasing. Running with Tim on the last loop so probably didn't do all of the nav that I should have but I was still in control the whole way and felt really confident by the end of it!

3 PM

Running warm up/down (BOF Tour) 10:33 [2] 1.4 km (7:32 / km)
ahr:141 max:156 shoes: VJ Bold 6

Jog round one of the ponds, chatting all the way. Good day!

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