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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 7 days ending Jan 26, 2014:

activity # timemileskm+m
  Orienteering1 1:44:27 11.52(9:04) 18.53(5:38) 20826 /31c83%
  Running2 50:19 6.32(7:58) 10.18(4:57) 69
  Total2 2:34:46 17.84(8:41) 28.71(5:23) 27726 /31c83%

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Sunday Jan 26, 2014 #

10 AM

Running warm up/down 5:39 [1] 0.68 km (8:16 / km) +9m 7:46 / km
shoes: Inov8 ORoc 280 (2)

Jog to start

Orienteering long 1:44:27 [3] *** 18.53 km (5:38 / km) +208m 5:20 / km
spiked:26/31c (sick) shoes: Inov8 ORoc 280 (2)

Southern Orienteering Champs @ Star Posts

Still didn't feel all that great when I got up this morning, lots of snot still. As I was down here that I wanted my O fix so layered up and headed into the cold and rain for what I planned was an easy run of 50-60mins.

In the end I ended up doing the whole thing. The course comprised a number of loops with easy cut offs so assessed how I felt towards the end of each one and by the time I got to 19, I thought sod it, I'm enjoying myself so steadily cruised the lot, purposely missing the last control.

Even at an easy pace it took me a few controls to get my eyes adjusted to orienteering on a 1:15k map faffing at 1,2,3 and 5 losing ~20s on each. Note on 5 - told you not to run along cycle paths then give you a leg when the optimum route is to run along one and much slower not to - not being competitive I didn't but think I would have in a race situation.

My route to 6 was not great, looking after right was much better and this without the tough bracken I had to run through going left. I then got into a nice rhythm and picking off controls nicely with my only miss of ~1min at 28. I even picked off quite a few fastest splits towards the end inc 24 by >30s. Only gripe with my navidation was that I was particularly straight with my lines, often bouncing left to right off features (6,11,16,17,18 and 28 particularly).

Note on 30, 150m leg through a green marsh - I went way right to go round the marsh as I didn't fancy a fight. I relocated off another control and then got the right one, I won the split by ~20s so the marsh going straight must have been mingin.

At the speed I ran at I expected to be well off the pace (i.e. >20mins off the pace) so was somewhat surprised to be only 9mins down on Mharky and beat quite a few decent seasoned orienteers so all in all I think I can take quite a lot out of this run. Felt far better at the end than I felt at the start too! :)

Running warm up/down 1:55 [1] 0.32 km (6:01 / km) +8m 5:20 / km
shoes: Inov8 ORoc 280 (2)

Saturday Jan 25, 2014 #

3 PM


EMJOS weekend down in Frimley this weekend. Plan was to run Midland XC on way down from where I was giving a lift to a couple of Juniors. Had to miss the fun of running in the hail, thunder and lightening but was at the finish to see Poo Boy put in a great performance to finish 2nd.

Wednesday Jan 22, 2014 #

4 PM

Running 42:45 intensity: (4:47 @1) + (30:59 @2) + (6:59 @3) 9.17 km (4:40 / km) +52m 4:32 / km
ahr:137 max:153 (sick) shoes: Adidas Adizero Adios 2 (2)

Went for a steady run around the res. Felt ok, a bit more tired towards the end but felt completely exhausted and out of it afterwards. Need a bit more time yet.

Monday Jan 20, 2014 #


So its seams this is another frustrating fatigue episode and its hard not to be a bit down about it. On the positive side it has been 3-4 months since any fatigue issues, it follows probably my highest mileage week in 2 years, having a cold, Amy returning to work so earlier mornings, and with Grace also having a bad cold - less sleep. Although its frustrating not continuing to build on what feels like a good level of fitness I think the sensible thing is a couple more days off, let the cold get better and hopefully fatigue levels will also with it.

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