Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 7 days ending Feb 1, 2010:

activity

time

miles

Running

4:52:17

29.7

(9:50)

47.8

(6:07)

460

Orienteering

2:00:51

11.43

(10:34)

18.4

(6:34)

590

43 /

49c

87%

Strength and Conditioning

30:00

Flexibility

20:00

Total

7:43:08

41.13

66.2

1050

43 /

49c

87%

[1-5]

7:23:08

2:09

0:00

» now

Monday Feb 1, 2010 #

1 PM

Flexibility 5:00 [0]

2 PM

Strength and Conditioning 30:00 [3]
shoes: Asics

Lunch time circuits at the gym.

Sunday Jan 31, 2010 #

12 PM

Running warm up/down 35:00 [2] 4.5 km (7:47 / km)
shoes: Inov8 X Talon 212 (1)

Orienteering race 1:28:09 [5] *** 12.8 km (6:53 / km) +345m 6:04 / km
ahr:169 max:179 spiked:19/23c shoes: Inov8 X Talon 212 (1)

Really enjoyed the first 4 controls along the steep rocky but very runnable then got out on the open moor and it was bloody hard work. Lost alot of time on #6 (~2mins) looking at the splits I'm guessing this is my strength through the tough tussocky terrain needing significant work. Was definately further down on the tougher legs. Lost nearly 1min on #8 but other than that was pretty clean up to #19. Was slightly further down the hill than I though and ended up on parallel thickets that were not mapped! It was my fault I lost some time but these thickets not being mapped lost me alot more (~3 min). A plus - I was running very strongly in the last few km once I came off the moorland and for the most part orienteering well.

C • Thickets 2

Saturday Jan 30, 2010 #

Event: Northern Champs weekend

1 PM

Running warm up/down 35:00 [2] 4.0 km (8:45 / km) +100m 7:47 / km
shoes: Inov8 X Talon 212 (1)

Orienteering race 32:42 [5] *** 5.6 km (5:50 / km) +245m 4:47 / km
ahr:179 max:189 spiked:24/26c shoes: Inov8 X Talon 212 (1)

Decent race. Lost ~40s on #1 but then got going and was orienteering nicely. Lost ~30-40s on the long uphill leg on those around me - something to focus on physically. Also need to improve my planning ahead.

Friday Jan 29, 2010 #

Note
(rest day)

Still tired though not quite as bad. Maybe some small virus or something. Take another rest day ahead of this w/e's races and hopefully everything will be ok.

Thursday Jan 28, 2010 #

Note
(rest day)

Feeling really tired again today so have taken a total rest day, a day ahead of schedule.

Wednesday Jan 27, 2010 #

12 PM

Note

Due to work commitments didn't get chance to go the gym at lunch yesterday but was hoping to go today instead. However I felt both physically and mentally tired so gave it a miss as I didn't feel I would get anything out of the session.

5 PM

Running long 2:09:33 [2] 21.6 km (6:00 / km) +340m 5:34 / km
ahr:131 max:153 shoes: Asics Gel GT-2140

Still feeling very tired but though I would do the normal wednesday HFW run with my rusksack. I started pretty steady but still got slower and more and more tired as the run went on. Did the early intervals too fast yesterday obviously. Need a rest, food and a good nights sleep.

Tuesday Jan 26, 2010 #

6 PM

Running 19:00 [3] 3.5 km (5:26 / km)
ahr:131 max:155 shoes: Asics Gel GT-2140

To intervals inc drills

7 PM

Running intervals 41:20 [4] 8.0 km (5:10 / km)
ahr:162 max:179 shoes: Asics Gel GT-2140

20x 400m intervals

15mins - 400m with 1min recovery:
1:15 - 155/169
1:15 - 157/174
1:14 - 161/177
1:17 - 159/176
1:17 - 158/176
1:18 - 160/174
1:18 - 159/176

15mins - 400m with 45s recovery:
1:20 - 160/174
1:20 - 159/175
1:20 - 163/176
1:21 - 160/172
1:18 - 161/179
1:20 - 163/173
1:22 - 163/177

11mins - 400m with 30s recovery:
1:22 - 165/172
1:24 - 164/173
1:23 - 161/171
1:22 - 167/174
1:22 - 166/172
1:18 - 168/176

Running 32:24 [3] 6.2 km (5:14 / km) +20m 5:09 / km
ahr:135 max:144 shoes: Asics Gel GT-2140

Steady run home taking a longer route.

8 PM

Flexibility 15:00 [0]

Stretching

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