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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Reiver

In the 7 days ending Apr 30:

activity # timemileskm+m
  Running5 2:30:10 12.92(11:37) 20.8(7:13)
  Orienteering4 1:46:40 9.29(11:29) 14.95(7:08) 419
  Circuit Training1 50:00
  Core1 30:00
  Total7 5:36:50 22.21 35.75 419

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Saturday Apr 30 #

Running warm up/down 23:28 [3] 2.7 km (8:41 / km)
shoes: NVii Sprint

Orienteering race (Italian Sprint Chp) 19:50 [4] 2.8 km (7:05 / km) +191m 5:17 / km
shoes: NVii Sprint

Techniques were working well with only one real error but fell foul of artificial blocks (marked with red X on the map). Failed to see them twice and had to backtrack. Back in contention by the last leg but missed another block on the way to the final control (should have seen this one) loosing a further 90s.
Finished 3rd behind two french runners but ahead of all the locals.

Friday Apr 29 #

Orienteering (Model Map) 23:51 [3] 3.1 km (7:42 / km) +150m 6:12 / km
shoes: Saucony Ride ISO2

In Italy for the Italian Sprint Championship.
3 sessions on the model map trying to get into the terrain.
Tiny tight alleyways with lots of steps.

Running warm up/down 30:00 [3] 3.0 km (10:00 / km)
shoes: Saucony Ride ISO2

Orienteering (Mass start score) 24:10 [3] 2.45 km (9:52 / km) +78m 8:31 / km
shoes: Saucony Ride ISO2

More training in the terrain.
This was mad but great fun, a steeper even more intricate area with lots of covered (dark) areas where you had to come out to read the map. Went ok, picking up techniques to use.

Thursday Apr 28 #

Core (Foot exercise ) 30:00 [2]

Wednesday Apr 27 #

Running warm up/down 23:20 [3] 2.0 km (11:40 / km)
shoes: NVii Forest 2

Orienteering race (Abbotsford Sprint) 15:08 [5] 2.35 km (6:26 / km)
shoes: NVii Forest 2

Good little sprint on a new area (Unusually correct length of 12-15 min winning time). A bit sloppy loosing 1minute combined at controls 11& 12 but well beaten by Colin Williams.

Tuesday Apr 26 #

Running warm up/down 20:04 [3] 3.6 km (5:34 / km)
shoes: saucony endorphine

Running tempo (LT Racecourse ) 33:00 [4] 6.5 km (5:05 / km)
shoes: saucony endorphine

2 x 3k @ LT (4 mins)
12.59, 12.43

Monday Apr 25 #

Circuit Training (Gym at home) 50:00 [3]

Sunday Apr 24 #

Running warm up/down 20:18 [3] 3.0 km (6:46 / km)
shoes: NVii Sprint

Orienteering race (Helix & Kelpies) 23:41 [4] 4.25 km (5:34 / km)
shoes: NVii Sprint

No kites on some of the controls in a rough open area. The organiser was telling everyone on the long course but forgot to tell me! This combined with some of them being slightly out of position made the stakes quite difficult to find. Lost in excess of 1 min 30s looking for two of them thinking that they had been thrown into the undergrowth. Good training for dealing with things that go wrong.
Nice little run in a nice area and the sun was out. (Cloudy all day at home)

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