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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ToddO

In the 7 days ending Apr 2, 2013:

activity # timemileskm+m
  Running7 2:30:10
  Orienteering3 1:31:14
  General Strengthening3 6:30
  Total11 4:07:54

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WeThFrSaSuMoTu

Tuesday Apr 2, 2013 #

Note
(rest day)

Had a nap after work and then still didn't feel like doing anything. Have done plenty of quality running over the last 8 days though (albeit mainly unstructured) so a rest day is fine.

Monday Apr 1, 2013 #

9 AM

Running warm up/down (Grass) 8:00 [4]
(sick) shoes: Inov8 X-Talon 212 (3)

Had not brought an O top with me. Thought I was being lent one.
Run to the car and back to get one. Got Mike to pin on my number while I got all set with compass, tape, inhaler etc.
Made it into the start pen with 40s to spare...
10 AM

Orienteering race (Relay) 34:31 [5]
shoes: Inov8 X-Talon 212 (3)

Couple of near control mistakes. Felt strong but not particularly fast.
Back in 14th.

Sunday Mar 31, 2013 #

5 PM

Running (Trail/road) 56:30 [3]
(sick) shoes: New Balance 1080

Had a nice route worked out near Winchester in the South Downs. Pity I'd worked it out on a 1:50000 OS map... went wrong and used a combination of partial map memory and natural navigation (keeping the setting sun to my left) to make it back to the car!
Bit longer than intended but not feeling to worse for wear.
Cold almost gone.

Saturday Mar 30, 2013 #

11 AM

Running warm up/down (Trail) 6:00 [3]
(sick) shoes: Inov8 X-Talon 212 (3)

Up to the start with Jack. Talking about Blisco... maybe not the best way to get mentally ready for orienteering!

Running warm up/down (Drills, trail) 2:00 [3]
shoes: Inov8 X-Talon 212 (3)

Drill, jog, stride and walk.
Butt kicks and high knees.
12 PM

Orienteering race (Middle) 40:29 [5]
shoes: Inov8 X-Talon 212 (3)

Bit sloppy again. Circle not being cut at 4 is my excuse for my biggest miss. Tried to avoid the green on the way to 11 and just lost time.
Not feeling particularly quick. Never saw another guy on my course.
8 PM

General Strengthening 1:45 [2]

30x eccentric Achilles

Friday Mar 29, 2013 #

Event: JK 2013
 
2 PM

Running warm up/down (Road/grass) 8:50 [3]
shoes: Nike Lunar Montreal+

Warmed up alone.
Went for a jog with Will and Jack afterwards and that was another 8:50... strange.

Running warm up/down (Drills, grass) 2:30 [3]
shoes: Nike Lunar Montreal+

Drill, jog, stride and walk.
Butt kicks and high knees.
3 PM

General Strengthening warm up/down 3:00 [2]

Some carioca, high kicks x20 and back lunges x10

Orienteering race (Sprint) 16:14 [5]
shoes: Nike Lunar Montreal+

This sums up my prep for the JK: almost forgot to get control descriptions because I was doing some phlegm clearance!
Sloppy and rusty. Oh well.

Running warm up/down (Road) 8:50 [2]
(sick) shoes: Nike Lunar Montreal+

Went for a jog with Will and Jack afterwards: another 8:50... strange.

Thursday Mar 28, 2013 #

4 PM

Running (Trail/road) 32:00 [3]
(sick) shoes: New Balance 1080

From Clare's house, out of the estate to the fields to the East. Over to Rough Hill Woods. Bit muddy over the fields and in patches of the woodland trails. Got down to the far end of the woods (near the hospital) in 15 mins. Came back via a few side paths for interest's sake.
Good stretch-out afterwards.
Cough almost gone.

Wednesday Mar 27, 2013 #

4 PM

Running warm up/down (Trail/road) 10:20 [3]
(sick) shoes: Inov8 X-Talon 212 (3)

Had been feeling a bit tired and achey in the legs today but because the JK individual stuff isn't much of a focus I thought I'd see how some hill sprints would go.
I'd decided to get into some hill sessions after Edale anyway.
Parked in Helsby at the Eastern end. Took the path (which turns out to be part of the North Cheshire Way and Longster Trail), mini error of path running and minor roads to Woodhouse Hill (Frodsham Hill) and then up the steep path. Plenty of snow on the hillside but the path was thawed.

Running warm up/down (Trail, drills) 2:30 [3]
shoes: Inov8 X-Talon 212 (3)

On a snow covered path on a shelf of Woodhouse Hill that I had all to myself.
Drill, jog, stride and walk.
Butt kicks and high knees.

Running hills (Sprints) 2:30 [5]
shoes: Inov8 X-Talon 212 (3)

Went for a steep-ish section of the path (?30%) up Woodhouse Hill that had minimal steps and dry-ish runnable ground.
Was looking for 10-ish second sprints so moved my starting point a bit higher after the first one of:
13.8
11.5
12.6
11.5
11.0
11.0 (few flakes of snow during the session at about this time)
10.5
10.9
11.0
10.4
Took 75s rests between which allowed the breathing to almost return to normal.
Decided to say 15s of 5/5 intensity for each which adds up to the 2:30.
Wasn't feeling much muscular fatigue after this. More next time.

Running warm up/down (Trail/road) 10:10 [3]
shoes: Inov8 X-Talon 212 (3)

To the very top, which involved running up some snow-covered hillside. Found a trail of foot-prints along the top but no apparent earthworks for the hillfort marked on the OS map. Ran along the snow path for a minute (almost getting to the Sandstone Trail) before dropping down through the wooded hillside in some snow (maybe 4 inches deep) to get back onto the shelf.
Back to the car feeling none the worse for wear really.
Glutes, hammies and calves had all been grumbling today but felt alright in the, admittedly small, session.
Just the odd phlegmy cough now.
11 PM

General Strengthening 1:45 [2]

30x eccentric Achilles

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