Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ba-ba

In the 7 days ending Mar 16, 2014:

	activity	#	time	miles		km		+m				load
	Running - Road	7	4:14:24	35.87	(7:06)	57.72	(4:24)	520				661.3
	Orienteering	3	2:55:11	13.54	(12:57)	21.78	(8:03)	420	39 /	63c	61%	631.1
	Running - Trail	2	1:18:33	9.15	(8:35)	14.72	(5:20)	464				157.1
	Bike	1	43:35					258				87.2
	Total	10	9:11:43	58.55		94.23		1662	39 /	63c	61%	1536.7
averages - sleep:7.3

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Sunday Mar 16, 2014 #

Note

maps and some analysis from last week up. Alas the map quality not as great as I hoped from the jpegs put up on the Lipica facebook page.
Basically Day 1 was OK to start and end with, Day 2 was a new experience to me, Day 3 was more like it, Day 4 was a bit of a disaster and day 5 was good, if slow, for the first 3/5s, then slow and a bit disastrous for the next 5th before improving a bit.
Basically I like open forest where I can play heads-up orienteering.

12 PM

Running - Road 23:50 [2] 5.22 km (4:34 / km) +64m 4:18 / km
shoes: NB580 v2 Red (2)

Running - Road race 29:49 [5] 8.17 km (3:39 / km) +83m 3:28 / km
slept:7.5 shoes: NB 760 'racers'

Fastest Leg: Sam Mitchell (Notts) 24:50 (120%)

Couldn't even maintain 36min 10k pace for 8km.
That sums it up. Legs couldn't even pick up on the gentle downhill bits so something's not right. Tomorrow's a new day.

[Midlands 12-stage, Sutton Park, long leg (leg 5) - lots of guys fitter than me but they prefer shorter stuff. Team qualified easily in 11th but the Midlands ain't as deep as Northerns]
http://www.race-results.co.uk/results/2014/m1214.h...

C • The thing that's not right is 2

Running - Road 25:19 [1] 5.18 km (4:53 / km) +62m 4:37 / km
shoes: NB580 v2 Red (2)

Saturday Mar 15, 2014 #

Event: Lads Leap Fell Race

11 AM

Bike 43:35 [2] +258m
slept:7.0 shoes: CB Team

Working off my hangover, need to start using the bike more, get a bit of fitness on it and get used to riding it! Wore my sexy new Pennine cycling jersey, I can only imagine how good it looked over a tatty navy Lifa. One climb up Laneside and back - its surface befitted its 'road-to-nowhere' status. Getting a little pull on back of L knee from this. Rumbling from back hub when freewheeling seems to have worked itself out. Bit blustery,

5 PM

Running - Road 32:08 [3] 7.5 km (4:17 / km) +68m 4:06 / km
shoes: NB 760 'racers'

Thought I'd best wear the new shoes at least once before I race in them tomorrow. Along the trail and back in the gathering dusk. Feeling a bit more tired than yesterday but still good. Just over 5 miles of kicking my own arse tomorrow.

Friday Mar 14, 2014 #

8 AM

Running - Road 26:22 6.1 km (4:19 / km) +43m 4:10 / km
slept:7.5 shoes: NB580 v2 Red (2)

Felt good!

4 PM

Running - Trail 1:03:58 [2] 11.5 km (5:34 / km) +436m 4:41 / km
shoes: X-talon 212 (4 - 2014)

14oC and bluebird in Stoke. 7oC and clouded in in New Mills. From Hayfield over Elle Bank, Dragon's Back, MF&SH, P'O'D, BS, FHC.

C • Still rather be in New Mill... 2

Thursday Mar 13, 2014 #

Note

Travelling back. Didn't sleep as much as on the way out but got a few hours reading in St. James' Park so wasn't cooped up for all of it.

Wednesday Mar 12, 2014 #

9 AM

Running - Road warm up/down 11:40 [2] 2.27 km (5:09 / km) +4m 5:06 / km
shoes: Mudclaw 265

Orienteering (Lipica 5: Kazlje-Tomaj) 1:09:37 [3] ***** 9.86 km (7:04 / km) +172m 6:30 / km
spiked:18/25c shoes: Mudclaw 265

SL: 8.7/170. Winner: Ionut Zinca 54:19 (128%)

Not feeling great in the legs today. Other than very hesitant to #2 good through to 14, lovely and runnable, picking features off just not moving as quickly as I can. Then into the greener, more walled area it was same as yesterday - a bit beaten by the rocks, more hesitant than I needed to be (like every wall junction!). One headscratcher to #20 cost me an extra 3mins.
I think that I check my map a lot at decision points and if I can't run this really slows me down. However what I do when I check my map I don't know as it doesn't aid me in any way!

some_text

Tuesday Mar 11, 2014 #

9 AM

Running - Trail warm up/down 14:35 [2] 3.22 km (4:32 / km) +28m 4:20 / km
shoes: Mudclaw 265

Orienteering race (Lipica 4: Lipica) 1:05:13 [4] ***** 7.69 km (8:29 / km) +26m 8:20 / km
spiked:6/19c shoes: Mudclaw 265

SL: 6.0/120. Winner: Olav Lundanes 39:25 (165%)

Got buggered by the rocks and an inability to function. Missed 2.5min stupidly to #1 (wall in pit which would have helped me covered by overprint but a poor excuse). Then overly hesitant mid-leg and poor exits out of controls. Very slow.

some_text

4 PM

Running - Road intervals 45:38 10.53 km (4:20 / km) +21m 4:17 / km
shoes: NB580 v2 Red (2)

6x800 starting every 4mins on the Postojna track. First 3 2:37-9. Last 3 2:41. Not quick but needed to get the legs moving a bit quicker. Felt very comfortable.

Monday Mar 10, 2014 #

Note

I'm starting to feel a bit like an orienteer. Legs are starting to feel better if not totally great. Day off the Karst today butback on it with a vengance tomorrow.

C • Still a fell runner. 9

C • British Long 9

9 AM

Running - Road warm up/down 15:35 [2] 3.31 km (4:43 / km) +60m 4:19 / km
shoes: Mudclaw 265

Orienteering race (Lipica 3: Zabavlje) 40:21 [4] ***** 4.24 km (9:32 / km) +222m 7:33 / km
spiked:15/19c shoes: Mudclaw 265

SL: 3.8/240. Winner: David Prockazka 33:00 (122%)

Tired but best run of the week on a steep, bushy slope. Overshot #4 (distance between AP and control) 20s, unnecessary climb and green to #8 (40s), exited #14 in wrong direction (10s) and not aggressive enough out to path on #16 (30s). Also got caught in grot to #4 and #7. Otherwise pushing pretty hard and nav mostly coming off.

some_text

Running - Road warm up/down 7:44 [1] 1.44 km (5:22 / km) +9m 5:12 / km
shoes: Mudclaw 265

4 PM

Running - Road 36:19 7.99 km (4:33 / km) +106m 4:16 / km
shoes: NB580 v2 Red (2)

20 mins tempo then easy back to the hostel - although I had to go a bit quicker as the beans I'd eaten the last few days were making themselves known.

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