Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: D-MAN

In the 10 days ending Jul 27, 2014:

activity	#	time	miles		km		+m
Orienteering	8	15:34:34	76.2	(12:16)	122.63	(7:37)	4173
Running	6	4:20:15	25.64	(10:09)	41.27	(6:18)	1692
Regeneration	5	50:00
Flexibility	2	45:00
Total	9	21:29:49	101.84		163.9		5865
[1-5]	9	19:54:49

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Sunday Jul 27, 2014 #

Running warm up/down 10:00 [2] 1.73 km (5:47 / km) +5m 5:42 / km
ahr:120 max:135 shoes: Asics GEL-Speed Star 5 2014

PM Warm up run in Trebon. Back in Czech Republic.

Orienteering 14:39 [3] 3.32 km (4:25 / km) +13m 4:20 / km
ahr:152 max:163 shoes: Asics GEL-Speed Star 5 2014

PM Sprint training in Trebon at 1:5000. Finally got to run around Trebon since I couldn't last year because I hurt my knee. Really nice little map. The course was also really good. Tough to get the legs moving again. Nice night around 20C.

Running warm up/down 20:30 [2] 3.57 km (5:45 / km) +10m 5:40 / km
ahr:129 max:139 shoes: Asics GEL-Speed Star 5 2014

PM Warm down run around Trebon.

Saturday Jul 26, 2014 #

Note

Rest/travel day.

Friday Jul 25, 2014 #

Orienteering 24:27 [3] 5.67 km (4:19 / km) +30m 4:12 / km
ahr:155 max:170 shoes: Asics GEL-Speed Star 5 2014

PM Sprint training in Edinburgh at Dedridge and Mid Calder at 1:4000. First short loop was a mass start with Jeff and Eric which was good. Second loop was longer and I was chasing Jeff and Eric. Pretty much caught Eric but made a mistake because I could not get through in one place that was olive green which I though was yellow with my colorblindness. The olive green on this map was very light. Really warm out, 27C.

Running 1:00:11 [3] 10.18 km (5:55 / km) +500m 4:45 / km
ahr:143 max:169 shoes: Inov-8 OROC 280 #2

PM Hill run outside of Edinburgh. On a trail pretty much the whole way up but the heather was not that bad. The heather was thicker coming down which made it hard to run and it was also pretty steep. Nice day around 25C.

Orienteering 1:50:47 [3] 19.26 km (5:45 / km) +700m 4:52 / km
ahr:144 max:171 shoes: Asics GEL-Speed Star 5 2014

PM Sprint training in Edinburgh around the main part of town on two different courses. Really fun and detailed map. After orienteering for 16km I decided to run up the cliffs of Salisbury Crags in Hollyrood Park. It was quite the climb up about 130m but the view was amazing of Edinburgh as it was just getting dark. My legs were completely wrecked by this point but it was worth it. Then I ran back to the hostel. Nice night 20C dropping to 16C.

Thursday Jul 24, 2014 #

Running warm up/down 10:01 [2] 1.59 km (6:18 / km) +20m 5:56 / km
ahr:131 max:138 shoes: Inov-8 OROC 280 #2

AM Warm up run.

Orienteering 23:00 [3] 3.2 km (7:11 / km) +70m 6:29 / km
ahr:141 max:157 shoes: Inov-8 OROC 280 #2

AM Training at Loch Vaa at 1:10000. I wasn't happy how I started the course so went back to the start to re do #2.

Orienteering 53:57 [3] 7.58 km (7:07 / km) +300m 5:56 / km
ahr:157 max:172 shoes: Inov-8 OROC 280 #2

PM Training at Loch Vaa at 1:10000. Really fun and technical course. Some sections with tall bracken which made it hard to run and see the contours. Had a good run technically with a few little mistakes toward the end since I was getting tired, mainly from warming up for 30 mins. It was the warmest day yet around 26C. My foot was alright and my legs were pretty tired.

Regeneration 10:00 [0]

PM Cooling the legs down in River Spey.

Running warm up/down 5:30 [2] 0.79 km (6:58 / km) +60m 5:03 / km
ahr:129 max:139 shoes: Inov-8 OROC 280 #2

PM Warm up run to the start, my legs felt pretty trashed.

Orienteering 1:13:52 [3] 8.31 km (8:53 / km) +500m 6:50 / km
ahr:149 max:161 shoes: Inov-8 OROC 280 #2

PM Training at 1:15000. Really nice night for some long training all though my legs did not like the climb. Had a good training technically except for the last control where I got lazy with my compass and map reading and went to far right, realized pretty quick where I was and corrected it. Around 22C.

Wednesday Jul 23, 2014 #

Orienteering warm up/down 18:00 [2] 2.27 km (7:56 / km) +100m 6:30 / km
ahr:133 max:152 shoes: Inov-8 OROC 280 #2

AM Warm up to the start, did a few controls.

Orienteering 44:24 [3] 5.04 km (8:49 / km) +200m 7:21 / km
ahr:159 max:174 shoes: Inov-8 OROC 280 #2

PM Ran the WOC 1999 Short distance. Really fun course, the map was outdated and there were new sections of green and logged areas. Was able to pick out the features in the distance and had good plans and compass. Made a few little mistakes in the sections that had new green or logged areas. Nice out 16C. Foot was good.

Orienteering 19:48 [2] 2.67 km (7:25 / km) +40m 6:54 / km
ahr:145 max:156 shoes: Inov-8 OROC 280 #2

PM Did a few controls to get back to the car.

Running warm up/down 5:00 [2] 0.72 km (6:57 / km) +10m 6:30 / km
ahr:136 max:143 shoes: Inov-8 OROC 280 #2

PM Warm up run.

Orienteering 14:18 [3] 2.02 km (7:05 / km) +70m 6:02 / km
ahr:151 max:165 shoes: Inov-8 OROC 280 #2

PM Training at Aldroughty at 1:10000. Nice little map, ran the first loop as a mass start with Eric. Made a few little mistakes but the vegetation mapping was kind of bad. Nice day around 19C. Foot felt good.

Orienteering 37:58 [3] 4.56 km (8:20 / km) +215m 6:44 / km
ahr:157 max:179 shoes: Inov-8 OROC 280 #2

PM Training at Aldroughty at 1:10000. Nice little map, ran the secong loop as a mass start with Eric which was a little longer. Better navigation on this loop than the first but I was use to the map. This loop was greener and had bracken which was thick in places. Nice day around 19C. Foot felt good.

Regeneration 10:00 [0]
ahr:142 max:165

PM Cold bath in the River Spey.

Running 1:11:53 [3] 7.93 km (9:04 / km) +627m 6:30 / km
ahr:142 max:165 shoes: Inov-8 OROC 280 #2

PM Tony wanted to go hill running so of course I went along. We left pretty late (9:30pm). We started at some ski resort and then took some trail all the way up the re-entrant to the top of Cairn Lochan (mountain). It was really nice we went through a boulder field and then the last climb was pretty steep and rocky. By the time I got to the top the sun was just setting so it was a really really nice view. After taking some photos we started descending the spur and didn't really know where trail was so we just started running down diagonally through the rocks and eventually got to the trail we ran up on after going cross country for 3/4 the way down. Had to even run through some leg killing heather. It was hard to go fast because it was getting dark and rocky. By the time we got back to the car it was pretty dark. Nice night around 16C and perfectly calm.

Tuesday Jul 22, 2014 #

Flexibility 20:00 [0]

PM Stretch.

Orienteering 1:05:01 [3] 9.01 km (7:13 / km) +400m 5:54 / km
ahr:148 max:165 shoes: Inov-8 OROC 280 #2

PM Training at Roseisle at 1:10000. Second time running here, this time I ran the M21E course from the Moray 2013 Day 5. Really fun since the forest is so open and fast. Was able to see and pick out the features well in advance of getting to them. Had a really solid run the whole way. My foot felt the best it has in a long time. My legs were also feeling more fresh after resting in the morning. Nice day around 21C.

Orienteering 16:25 [3] 2.71 km (6:03 / km) +50m 5:33 / km
ahr:145 max:155 shoes: Inov-8 OROC 280 #2

PM Orienteering back from the finish to where the car was parked.

Regeneration 10:00 [0]

PM Cold bath in the Ocean. Left my camera on the shore, tide came in and soaked my camera so no more pictures.

Monday Jul 21, 2014 #

Orienteering 1:20:42 [3] 8.37 km (9:38 / km) +300m 8:11 / km
ahr:143 max:174 shoes: Inov-8 OROC 280 #2

AM/PM Training at 1:10000. Really run training, some unmapped logged areas made it challenging in places. Really physical with the high heather in most places. Really good technical training with a few controls that I lost time at. Nice morning/lunch around 22C. Foot is alright, a little sore. Still icing it multiple times daily.

Regeneration 10:00 [0]
ahr:144 max:167

PM Cold bath in the river.

Orienteering 1:33:37 [3] 9.43 km (9:56 / km) +250m 8:46 / km
ahr:144 max:167 shoes: Inov-8 OROC 280 #2

PM Training at Rogie at 1:10000. I finally encountered the worst bracken and heather while running. The tall heather combined with bracken slowed the running speed to 10min/km and was killer on the legs. Still a fun training overall. Nice to have flags out but not so fun when there is not one at a control and you spend a lot of time second guessing where you are. Legs are pretty tired from all the training. Foot is doing ok. Nice evening around 20/18C.

Sunday Jul 20, 2014 #

Running warm up/down 25:40 [2] 4.52 km (5:41 / km) +60m 5:20 / km
ahr:133 max:159 shoes: Inov-8 OROC 280 #2

AM Warm up run to the map and start, we took a slight detour since we really did not know where the map was. The legs were a little tight/sore/tired from the hill race yesterday.

Orienteering 1:17:35 [3] 9.07 km (8:33 / km) +350m 7:10 / km
ahr:152 max:178 shoes: Inov-8 OROC 280 #2

PM Relay training at 1:15000. Mostly mass starts on short loops and some chasing starts. Hard with no controls or flagging. Definitely made some mistakes but everyone else was too. Also had some good legs too. Nice day around 23C. My foot was a little more sore from the race yesterday but not too bad. My hamstrings were also a bit sore but generally everything from the waist down was sore.

Running warm up/down 9:40 [2] 1.89 km (5:07 / km) +30m 4:44 / km
ahr:145 max:161 shoes: Inov-8 OROC 280 #2

PM Warm down run back to the car.

Regeneration 10:00 [0]

PM Cold bath in Loch Inch.

Orienteering 25:54 [3] 4.23 km (6:07 / km) +65m 5:41 / km
ahr:160 max:174 shoes: Inov-8 OROC 280 #2

PM Training at 1:7500 on some fast generally open terrain with not much heather in most places. Did it as a mass start. Nice evening around 20C. Foot was the same, a little sore.

Saturday Jul 19, 2014 #

Event: Swiss O week 2014

Running warm up/down 11:00 [2] 1.95 km (5:38 / km) +20m 5:22 / km
shoes: Asics GEL-Speed Star 5 2014

PM Warm up run for the Tomintoul Highland Games Hill Race.

Running race 28:20 [5] 5.6 km (5:04 / km) +340m 3:53 / km
shoes: Inov-8 X-Talon 190

PM 173rd Tomintoul Highland Games-Tom Na Bat Hill Race. Somehow Will and Toni found this hill race so we decided to go. Basically running up a hill with a partially marked route through the heather. All cross country running with some small very indistinct single track paths if you could find them. Will and I found ourselves at the front of the race and did not really know where we were going but thankfully the route was marked better than the organizers suggested. The route was once up a big hill then all the way down and back 3/4 of the way up again on the other side which was slightly steeper most of the way than the first time up and then back down and to the finish. Will led for the most part up the first hill and had a 10-15m gap on me and then I caught him half way down the downhill and past him near the bottom of the downhill. I led the next uphill with him right behind me and then got a bit of a gap by the top and got a bit more of a gap on the downhill and it pretty much stayed the same until the finish. It was a very tough race and only had to speed walk for about 40s up the hill the second time in the steepest part. I ended up winning the race overall and was only 6 seconds from the course record which was 28:14 from 2010. Maybe I could have beat the record if I was wearing a watch but I had no idea what to expect from the race and didn't think I would be even close to the record. I think I could have maybe beaten the course record if I new I was so close as I was just trying to stay ahead of Will at the end and didn't go crazy in the last 200m, he was only 12 seconds behind me at the finish. It is easy to say I could have beaten the record after the fact though. Maybe next year before WOC? It was a really fun and painful race that earned me 25 pounds for winning. It was a nice day around 18C with a bit of light rain. Will's GPS said 5.8km, 346m climb. My foot felt pretty good, just slightly sore afterwords but nothing compared to a week ago.

Running race 2:30 [5] 0.8 km (3:07 / km) +10m 2:56 / km
shoes: Inov-8 X-Talon 190

PM 173 rd Tomintoul Highland Games 800m. Decided to enter the 800m after the hill race (only about an hour rest or less). Three and a bit laps of a grass track with even a little hill on one corner. Started out fine and then my legs were burning like crazy on the last lap on the slight incline. Will took the win and I was third. Managed to win another 16 pounds. Just guessed my time?

Friday Jul 18, 2014 #

Orienteering 1:25:26 [3] 9.68 km (8:50 / km) +400m 7:19 / km
ahr:156 max:176 shoes: Inov-8 OROC 280 #2

AM Training at Roseisle at 1:10000. Nice training but the map was a little old with not much detail in the contours. Made a few mistakes where the map wasn't that good. Really fun training and fast in the white. My foot felt the best it has since I injured it which is a good sign. Nice morning around 20C.

Orienteering 54:44 [3] 6.23 km (8:47 / km) +120m 8:01 / km
ahr:151 max:168 shoes: Inov-8 OROC 280 #2

PM Training Anagach at 1:10000. Another good training on a map where the contours were a little old and some detail was missing in places. Fun training but really physical with all the shrubs. A few little mistakes but the trails were taken off the map which made it more difficult. My foot felt pretty good, it is getting better. Nice evening around 17C.

Flexibility 25:00 [0]

PM Stretch.

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