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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bradc

In the 7 days ending Feb 28, 2011:

activity # timemileskm+m
  Orienteering3 3:13:27 14.71(13:09) 23.68(8:10) 71521c
  Strength training2 55:00
  Running3 42:08 4.51(9:20) 7.26(5:48) 135
  Intervals1 22:54 2.95(7:47) 4.74(4:50) 168
  Total6 5:13:29 22.17 35.68 101721c
averages - sleep:18

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Monday Feb 28, 2011 #

6 PM

Strength training (Pilates) 35:00 [2]
(injured)

FVO session. After five sets of back exercises during the day I thought that I could risk this. Took it very carefully. R leg still sore.
7 PM

Strength training (Circuits) 20:00 [2]
(injured)

My R leg wasn't up to any running or hopping exercises, but I did the rest of the exercises in the 2 sets (40/5 and 30/5). Didn't really break much of a sweat, as a result! Lower back pretty creaky.

Sunday Feb 27, 2011 #

Orienteering 1:35:54 intensity: (8:13 @1) + (49:54 @2) + (30:59 @3) + (6:48 @4) *** 9.54 km (10:03 / km) +396m 8:19 / km
ahr:134 max:159 (injured) shoes: Jalas Black FLX

Twin Peaks Day 2, Torver back common; brown, 8km +290m. First start. Very little sleep last night and a totally seized back were not good ingredients for a fine performance, and thus it proved. Again, no power in my legs, and today I couldn't lift my feet more than about 6 inches off the ground, so I kept tripping & falling over. After a particularly heavy fall onto my RHS en route to #8 I couldn't run (banged up outer leg and numb foot) and my shuffle turned into an only occasionally animated walk. Which later on became a simple walk, when the sole of my right shoe parted company from the upper. All in all a sorry state of affairs.

Saturday Feb 26, 2011 #

Event: Twin Peaks
 

Running warm up/down 9:00 [2] 1.3 km (6:55 / km) +61m 5:36 / km
shoes: Jalas Black FLX

Jog up to the start of the orienteering.

Orienteering 42:20 intensity: (10 @1) + (3:02 @2) + (15:02 @3) + (24:06 @4) **** 4.72 km (8:58 / km) +209m 7:21 / km
ahr:151 max:165 shoes: Jalas Black FLX

MDOC Twin Peaks black course, Bleathwaite - 4.3km. Not normally my cup of tea - steep, very slippery scarp slope with lots of angled rock, although this time with some moorland up top too. I normally screw up on the intricate navigation, but today that wasn't a problem; I found most things reasonably easy (by my standards) and only lost a couple of minutes, maybe three. Today it was my legs that let me down, I just couldn't get them moving, no power at all - partially down to a stiff back, partially due to carrying a head cold, but whatever it was, I just had no go. Shame, because it was actually a nice enough area, barring the extreme slipperiness. Well down on the pack.

Orienteering race (Race) 7:07 intensity: (13 @1) + (5:10 @2) + (1:44 @3) 1.21 km (5:53 / km) +11m 5:38 / km
ahr:131 max:145 shoes: Jalas Black FLX

Jog back down from the finish.

Wednesday Feb 23, 2011 #

Running warm up/down 9:43 intensity: (2:13 @1) + (1:53 @2) + (5:37 @3) 1.6 km (6:04 / km) +1m 6:03 / km
ahr:131 max:147

Jog down to the Night O, late; mad panic to get ready at the last minute. Hmm, feeling pretty flat...

Orienteering race (Race) 48:06 intensity: (25 @1) + (14 @2) + (11:23 @3) + (36:04 @4) *** 8.21 km (5:52 / km) +99m 5:32 / km
ahr:153 max:164 21c shoes: Asics Gel Cumulus 12

FVO Night O, Dunblane. Expertly planned by Louise (with her handiman controller). Two sets of butterflies, one straight from the off, confused the bejeezus out of me. Ran 1, 3, halfway to 4, 2, 3... 4 minutes binned, an inauspicious start to an inauspicious race. Neither brain nor legs switched on this evening; feeling very flat indeed. Disappointing, because had I managed to stick with the pack, Louise's clever course planning would have meant that I'd have been in the thick of it, with head torches whizzing here, there and everywhere. As it was I ran a good half of it entirely on my ownio!

Running warm up/down 8:15 intensity: (14 @1) + (1:31 @2) + (6:30 @3) 1.48 km (5:34 / km) +22m 5:11 / km
ahr:138 max:146 shoes: Asics Gel Cumulus 12

Crawl/limp/stagger back home. B*ggered.
Close inspection of the state of my legs confirmed that the shorts I'd flung on without thinking hadn't been the wisest choice of leg covering... not only resulting in some lovely shin scrapes, but (due to these new shorts having a gusset apparently made out of the same material as a cheese grater) the removal of some skin that led to a VERY uncomfortable shower. Ouch ouch ouch aieeeee
C • Slightly 1

Tuesday Feb 22, 2011 #

5 PM

Running warm up/down 7:53 intensity: (30 @1) + (1:38 @2) + (5:45 @3) 1.46 km (5:24 / km) +33m 4:51 / km
ahr:137 max:149 slept:6.0 shoes: Asics Gel Cumulus 12

Jog to the corner of Sherrifmuir Road.

Intervals intervals (Hill) 22:54 intensity: (7 @1) + (6:33 @2) + (4:10 @3) + (8:58 @4) + (3:06 @5) 4.74 km (4:50 / km) +168m 4:06 / km
ahr:150 max:169 slept:6.0 shoes: Asics Gel Cumulus 12

First time for ages doing any interval work, and still with a phlegmy head cold, so I wasn't too ambitious. Three long steady reps, which were OK, and one shorter faster one, which worked my lungs as much as I dared. Then I ran out of time, not steam.

Running warm up/down 7:17 intensity: (1:51 @2) + (5:26 @3) 1.42 km (5:08 / km) +19m 4:49 / km
ahr:140 max:148 slept:6.0 shoes: Asics Gel Cumulus 12

Jog back after reps. Still feeling quite sprightly in the legs, if not in the lungs.

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