Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ToddO

In the 7 days ending May 16, 2011:

activity

time

miles

Orienteering

3:50:30

16 /

19c

84%

Running

1:22:20

4.1

6.6

Cycling

30:00

Elliptical trainer

15:00

Stair machine

15:00

General Strengthening

13:00

Total

6:25:50

4.1

6.6

16 /

19c

84%

averages - sleep:7.8

2:02

0:00

» now

Monday May 16, 2011 #

8 PM

Cycling (Stationary) 20:00 [3]
slept:7.25 shoes: Nike Free 7.0 V2

General Strengthening (Machines) 13:00 [3]

3 sets of 20x ab crunches 32.5kg
3 sets of 20x back extensors 32.5kg
3 sets of "Abcoaster" 10x each of straight and obliques

Sunday May 15, 2011 #

9 AM

Running warm up/down (Trail) 5:00 [2]
slept:8.5 shoes: Inov8 X-Talon 212

10 AM

Orienteering race (Relay) 38:30 [5] ****
shoes: Inov8 X-Talon 212

British Relay Champs
Nettles, nettles, nettles and some tracks and contours.

Saturday May 14, 2011 #

Event: British Orienteering Championships

2 PM

Orienteering race (Long) 2:02:00 [4]
shoes: Inov8 X-Talon 212

British Long Champs
Worst race since last day of O-Ringen last year. Several controls where I was near the control but just didn't see it, or the mapped features! Really "physical" terrain (aka shitty with brashings and brambles) which ended up demoralising me and made me lose the will to race. Need to get a lot better in shitty woodland to be competitive at this type of racing. Pin-point bearings and running straight despite the ground required.

Thursday May 12, 2011 #

9 PM

Cycling (Stationary) 10:00 [3]
slept:8.0 shoes: Nike Free 7.0 V2

Elliptical trainer 15:00 [3]
shoes: Nike Free 7.0 V2

Stair machine 15:00 [3]
shoes: Nike Free 7.0 V2

Changed around the resistance during to try to make it more like running uphill but had to slow it down again because it was really loud and hard impact.

Wednesday May 11, 2011 #

6 PM

Orienteering hills (Score) 1:10:00 [4] ****
spiked:16/19c slept:8.0 shoes: Inov8 X-Talon 212

Battleaxe score series, Three Shires Stone.
Cold in the wind so we had to wear jackets.
Cloud came down at the top and made things a bit harder!

Tuesday May 10, 2011 #

6 PM

Running warm up/down (Pavement/grass) 12:50 [3]
slept:7.5 shoes: Nike Lunar Wood +

Warmed up with Lizzie and Ian.
Aching R) Achilles and L) calf still tight.

Running (Drills/strides grass) 6:00 [3]
shoes: Nike Lunar Wood +

High knees, butt kicks, carioca, high skipping.
L) hip twinging slightly.

Running intervals (Pavement) 44:00 [4] 6.6 km (6:40 / km) +48m 6:26 / km
shoes: Nike Lunar Wood +

3 ( 400, 90s, 400, 90s, 400, 90s, 1000, 180s) aiming for 75s and 3:20s
Ian and JB were just in front on the first 400 and pulled me along too quickly. Let them go and did the first 1000 on my own, but leading Lizzie and Ellie.
72.9
72.2
73.6
3:19.7
76.5
75.4
73.9
3:17.1 Lizzie decided to push on, then finished
78.5 Really strong headwind
78.4
76.5
3:16.5 pushed on a little
1km pace feeling easier after the 400s L) calf eased a bit as the session got going.

7 PM

Running warm up/down (Pavement/grass) 14:30 [3]
shoes: Nike Lunar Wood +

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