Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 7 days ending Dec 14, 2009:

activity	#	time	miles		km		+m
Running	4	5:20:52	35.42	(9:04)	57.0	(5:38)	390
Orienteering	2	3:19:26	16.4	(12:09)	26.4	(7:33)	715
Strength and Conditioning	3	1:22:00
Flexibility	4	1:00:00
Cross Training	2	20:00
Total	7	11:22:18	51.82		83.4		1105
[1-5]	6	10:22:18

2:22

0:00

» now

Monday Dec 14, 2009 #

Strength and Conditioning (Cicuits) 25:00 [3]
shoes: Asics

Short burn up circuit session class at the gym. Very dynamic and hard work.

Flexibility 5:00 [0]

Some quality post session stretching.

Sunday Dec 13, 2009 #

Event: Midlands Championships + Interland Selection

Orienteering race 1:33:13 [4] 13.9 km (6:42 / km) +515m 5:39 / km
ahr:167 max:180 shoes: VJ Twister #2

Midlands Champs @ Beaudesert

Physically I felt strong throughout and was happy with my performance. Technically there were some controls I was very happy with and navigating really well but then there were some that let me down.

Sarted well and farily happy with the first 3. Then lost 30s on 4 after nearly getting the control then running off and coming back, silly mistake at 6 (30s), overshot at 7 (20s), and lost a little time @ 8 (10-20s). Had caught Dave Schorah by 7 which sempt to give me confidence and navigated pretty well up to 15 and running nicely. Went straight to 16 but got pull down the valley off line and ended up running through the bog which looks like it lost me 30-45s. Again some good orienteering until the bingoish 20 (40s) and 26 (over 3mins) due to not having proper AP's! Was then fairly smooth till the end bar a small wobble on 27 (10s).

The 3min mistake was very annoying particularly as I only missed it by about 10m when I originally attacked it.

C • Nice one, the only person n... 2

Running warm up/down 20:00 [2] 2.0 km (10:00 / km)
shoes: Asics Gel GT-2140

WU around the car park area.

Running warm up/down 12:00 [2] 1.2 km (10:00 / km)
shoes: VJ Twister #2

To the start to finish WU plus some drills.

Running 12:00 [2] 1.5 km (8:00 / km)
shoes: VJ Twister #2

Steady WD afterwards.

Flexibility 5:00 [0]

Saturday Dec 12, 2009 #

Orienteering 49:03 [3] 6.0 km (8:11 / km) +150m 7:16 / km
ahr:132 max:157 shoes: VJ Twister #2

Putting controls out @ Hednesford Camp

Orienteering 12:10 [3] 1.5 km (8:07 / km) +50m 6:57 / km
shoes: VJ Twister #2

Shadowing on Hednesford Camp

Orienteering 45:00 [3] 5.0 km (9:00 / km)
ahr:125 max:165 shoes: VJ Twister #2

Shadowing JT and collecting in some controls.

Flexibility 30:00 [0]

Led a stretching session for the EMJOS.

Friday Dec 11, 2009 #

Note
(rest day)

The originally planned rest day. Work Party this afternoon.

Flexibility 20:00 [0]

Thursday Dec 10, 2009 #

Cross Training warm up/down 10:00 [2]

Strength and Conditioning 27:00 [1]
shoes: Asics

Gym Session

Running warm up/down 32:00 [3] 6.0 km (5:20 / km) +30m 5:12 / km
shoes: Asics Gel GT-2140

To and from intervals as WU/WD inc drills.

Running intervals 47:00 [4] 10.0 km (4:42 / km)
shoes: Asics Gel GT-2140

4 x 400m, 1x 2.4km, 4 x 400m, 1 x 2.4km, 4 x 400m, 2 x 200m

45s recovery between each interval.

Glutes still v.tight.

Wednesday Dec 9, 2009 #

Running long 1:52:52 [3] 20.3 km (5:34 / km) +320m 5:09 / km
ahr:139 max:153 shoes: Asics Gel GT-2140

HFW with Rucksack. Very hard work tonight from about 8km in. My glutes were very tired, felt a lack of energy and hungry despite having a cereal bar before starting which normally does the trick. Stopped at a garage for mars bar a few km from the end and felt much after that. Need lots of fodder and stretching!

Tuesday Dec 8, 2009 #

Cross Training warm up/down 10:00 [2]

Strength and Conditioning 30:00 [1]

Core circuit style session in the gym.

Running warm up/down 45:00 [2] 8.0 km (5:38 / km) +40m 5:29 / km
shoes: Asics Gel GT-2140

To and from intervals inc drills.

Running intervals 40:00 [4] 8.0 km (5:00 / km)
shoes: Asics Gel GT-2140

400m with ~30-40s recovery - left my watch in my gym bag at work.

« Earlier | Later »