Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: sjreeve

In the 7 days ending Nov 28, 2010:

activity	#	time	miles		km		+m
Orienteering	2	4:38:19	15.41	(18:04)	24.8	(11:13)	70	17 /	27c	62%
Running	5	3:50:00	28.27	(8:08)	45.5	(5:03)	835
Circuits	1	1:00:00
MTB (Road)	1	55:00	12.43	(4:26)	20.0	(2:45)	250
Yoga	1	30:00
Core	1	30:00
Total	9	11:23:19	56.11		90.3		1155	17 /	27c	62%

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Sunday Nov 28, 2010 #

11 AM

Running warm up/down (Portumna) 20:00 [3] 3.5 km (5:43 / km)

very cold, took ages to warm

Orienteering race (Portumna CROC) 1:38:19 [4] *** 11.3 km (8:42 / km) +70m 8:26 / km
spiked:17/27c

reasonable start, fell apart with disasterous bearing errors at 5 (failed to relocate), 6 (ran NE off fence!), 7 (ran SE?). ran cautiously to rebuild connection with the map (mostly paths) which led to bad route choice to 12. used long easy run to 13 to regain focus. slow run into 14, should;ve used track to 15. should've ran bearing across to 18 but used forest rides. ran comfortably to 22 but eased off the pace too much into 23, 24, 25.

definitely lost 15 - 20mins on errors, but surprised i wasn't further adrift.

M21 - Splits

Saturday Nov 27, 2010 #

12 PM

Orienteering (Knockbarron) 1:30:00 [1] 3.5 km (25:43 / km)

Irish Junior Squad Training
1 line exercise with M14s
2 compass excercises

1 walking pace with line to familiarise with contours, features
2 running between controls keeping a bearing over undulating terrain/avoiding thick brambles

Orienteering (Knockbarron) 1:30:00 [3] 10.0 km (9:00 / km)

Irish Junior Squad Training

1 compass exercises cont..
2 shadow relays

1 more running on a bearing, visualisation of control
2 observation

collect controls

Friday Nov 26, 2010 #

8 AM

Core 30:00 [3]

9 AM

Running (Waterworks fig8 laps) 35:00 [3] 8.25 km (4:15 / km) +50m 4:07 / km

a couple of icy stretches of path made for a bit of interval training, resisted temptation to run and slide (too many obstacles)

Thursday Nov 25, 2010 #

8 AM

Running (Cavehill incl mast) 1:15:00 [3] 13.25 km (5:40 / km) +350m 5:00 / km

frozen tracks and trails, great running and views - headed over to the mast. very cautious on the ungritted pavements on way and home from hill

Wednesday Nov 24, 2010 #

8 AM

Yoga 30:00 [2]

Running (Waterworks laps) 30:00 [3] 7.5 km (4:00 / km) +35m 3:55 / km

Tuesday Nov 23, 2010 #

8 AM

MTB (Road) (Drumnadrough) 55:00 [3] 20.0 km (2:45 / km) +250m 2:35 / km

Monday Nov 22, 2010 #

8 AM

Running (Cavehill) 1:10:00 [3] 13.0 km (5:23 / km) +400m 4:40 / km

hill much drier than friday but still cautious on the off-track descents

6 PM

Circuits 1:00:00 [4]

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