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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Jon X

In the 7 days ending Oct 28, 2013:

activity # timemileskm+mload
  Orienteering2 1:40:29 11.46(8:46) 18.44(5:27) 2191004.8
  Running4 1:28:02 9.09(9:41) 14.62(6:01) 247324.1
  Circuits1 30:0060.0
  Pilates1 15:0015.0
  Total5 3:53:31 20.55 33.06 4661404.0
averages - weight:78.5kg

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Monday Oct 28, 2013 #

6 PM

Pilates 15:00 [1]

Circuits 30:00 [2]

A few alternative exercises/stretching for protecting dodgy right calf. Better than it was yesterday but still v tight.

Sunday Oct 27, 2013 #

11 AM

Orienteering race 54:49 [5] 10.25 km (5:21 / km) +179m 4:55 / km
ahr:145 max:154 shoes: Saucony Kinvara 2013

Tinto Twin day, Lanark and New Lanark.
Men Vets 40+, 6.7km straight line.

Tough race! Hilly and varied, big section in Lanark to start with, transition section through the woodland above the Clyde, then a tricky loop in New Lanark to finish.

Got myself the wrong side of uncrossable boundary to #6 (- 1 min).
According to the splits I lost a minute on the next leg too, 3rd fastest with 1:42. I am thinking the two people faster than me (30s and 53s) both illegally jumped the boundary!

Ran into the right courtyard to get through to #12 but it looked wrong, went along to the next one, had to come back (-20s).
Confused by the gap closed by building work en route to #14 (-20s)
Missed the boulder in the forest at #16 (-40s) and then left it wrong way (-15s).

Right calf tightening up badly up the hill to #16 and road flats were struggling to get up the steep muddy path cutting the corner, had to walk briefly.
Fastest split to #19 despite cutting the corner further left than planned, think best route in any case is to climb out of control then run all the way down the path.
To #21, spotted just in time that the map clearly showed it wasn't possible to get through below the control, still nearly ran back into dead end midway through leg (-15s).
To last control, descended steps instead of short climb and long road descent to control (-25s).

So all a bit scrappy. Dave had a similar sort of run to run 53:24 for the win on the day but leaving me with a narrow lead overall :)

Enjoyed the race, very challenging. Thanks Tinto for a fun weekend and thanks Rosco for the map!

Running warm up/down 15:00 [2] 1.5 km (10:00 / km) +50m 8:34 / km
shoes: Saucony Kinvara 2013

Definitely should have warmed down more last night, legs heavy and hamstrong niggling. Jogged up the climb to the start but not feeling too lively.
No warm down - calf too sore.

Saturday Oct 26, 2013 #

7 PM

Orienteering race 45:40 [5] 8.19 km (5:34 / km) +40m 5:26 / km
ahr:142 max:155 shoes: Brooks Ghost 5 2013

Tinto Twin night race, Lanark Racecourse.
Men Vet 40+, 7.2km

Managed to arrive late enough to avoid the rain. Although there as still plenty of mud out there!

Course was fairly straightforward but made more challenging by the fact they are in the midst of major changes to the path network in the woodland - and the map pre-dates those changes....

Start across the playing fields confused me into thinking thick black line to #2 was sprint-spec uncrossable wall and running round - it was just a forest road, couldn't understand until I got there why I couldn't see the wall ahead!

Got confused by the paths at #6 and had to bale out to relocate, recognised similar danger at #13 and came back onto it from the field behind the control. Various other little bits of minor faffage like overshooting #16 and then running into a pond trying to cut the corner out of it!

Maybe about 3 mins lost total, but good enough for the win nearly two mins ahead of Dave R. Pressure on for tomorrow!

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Brooks Ghost 5 2013

Bit of jogging before, feeling pretty good after an easy week and last two days off.
Only warmdown from finish to download, not the best idea with another race to follow the next morning.

Wednesday Oct 23, 2013 #

7 PM

Running 40:40 intensity: (8:00 @2) + (16:40 @3) + (16:00 @4) 7.91 km (5:08 / km) +147m 4:42 / km
ahr:126 max:150 shoes: Brooks Ghost 5 2013

10min w/u
16 times 1min on / 30s off
6min w/d

Tuesday Oct 22, 2013 #

7 PM

Running 17:22 [3] 3.21 km (5:25 / km) +50m 5:01 / km
ahr:116 max:133 shoes: Brooks Ghost 5 2013

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