Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: A damp otter

In the 10 days ending Jul 19, 2014:

activity

time

miles

Cycling

3:50:00

55.92

(4:07)

90.0

(2:33)

Running

2:48:36

24.82

(6:48)

39.95

(4:13)

Orienteering

2:34:56

13.1

(11:50)

21.08

(7:21)

14 /

17c

82%

Warm up/ Warm down

1:02:20

7.65

(8:09)

12.31

(5:04)

Total

10:15:52

101.49

(6:04)

163.34

(3:46)

14 /

17c

82%

1:53

0:00

» now

Saturday Jul 19, 2014 #

Event: Swiss O week 2014

10 AM

Orienteering (Middle training ) 1:00:00 [2] 6.0 km (10:00 / km)

Middle model in the morning and then middle training in the afternoon, terrain was pretty tricky.

Friday Jul 18, 2014 #

10 AM

Orienteering (Jwoc training) 55:00 [2] 5.0 km (11:00 / km)
shoes: Inov8 X talon 212

Some long training on the drive to borovets and then some relay training with Aidan and Ralph in the afternoon.

Thursday Jul 17, 2014 #

9 AM

Running (easy run ) 25:53 [2] 5.62 km (4:36 / km)
shoes: Inov8 X talon 212

easy pre travelling cruise round oldbury court in the sun, just laps of the fields really, legs were feeling last night a fair amount.

10 AM

Warm up/ Warm down warm up/down (warm down jog) 4:04 [2] 0.74 km (5:30 / km)
shoes: Inov8 X talon 212

easy warm down jog round the common.

Wednesday Jul 16, 2014 #

2 PM

Cycling (cycle to franks) 25:00 [2] 9.0 km (2:47 / km)

easy cycle to franks.

6 PM

Cycling (cycle to button) 18:00 [2] 7.0 km (2:34 / km)

cycle from franks to bitton.

7 PM

Running race (Bitton 5K) 16:18 [5] 5.0 km (3:16 / km)
shoes: Inov8 f-lite 195 (blue+red)

Bitton 5k, which went ok, aiming for sub 16, but i messed up the pacing quite a bit, went off too fast, aiming for averaging 3:12's for the splits but my garmin went a bit crazy at the start, so i ended up going through the first k in 3:03, the second k was a bit slower in 3:12, at the 2.5k turnaround i was 7:53 so getting more on target, but then after turning around i never really got my rhythm back and the lactic acid from the early part set in, so i faded pretty badly especially in the last k, pretty mentally demoralising with markers every 100m, will have to maybe give it another go later in the year.

running with the team bath guy i was racing with at the blazer last month for the first 2.5k, but he faded worse than me in the last half so i managed to take a 22 second win.

Warm up/ Warm down warm up/down (warm up) 9:31 [2] 2.09 km (4:33 / km)
shoes: Inov8 f-lite 195 (blue+red)

easy warm up.

C • New PB? 4

8 PM

Cycling (cycle home ) 27:00 [2] 10.0 km (2:42 / km)

back home from bitton, via sainsburys bridlington.

Warm up/ Warm down warm up/down (warm down jog) 5:29 [2] 0.95 km (5:47 / km)
shoes: Inov8 f-lite 195 (blue+red)

easy warm down jog.

Tuesday Jul 15, 2014 #

3 PM

Cycling (into town) 20:00 [2] 8.0 km (2:30 / km)

cycle into town.

6 PM

Cycling (cycle back from town) 20:00 [2] 8.0 km (2:30 / km)

back from town.

7 PM

Running (easy run ) 25:03 [2] 5.58 km (4:29 / km)
shoes: Inov8 f-lite 195 (blue+red)

easy run starting from the track, did a few laps then round the field and round the warm up loop then finished with a few laps on the track, feeling pretty good.

Warm up/ Warm down warm up/down (warm up ) 6:17 [2] 1.25 km (5:02 / km)
shoes: Inov8 f-lite 195 (blue+red)

easy warm up jog round the road loop.

Monday Jul 14, 2014 #

Note
(rest day)

Sunday Jul 13, 2014 #

4 AM

Cycling (back from work) 20:00 [2] 8.0 km (2:30 / km)

back from work

3 PM

Running (steady run/ O course) 46:11 [3] 10.59 km (4:22 / km)
shoes: Inov8 f-lite 195 (blue+red)

steady run out from home to UWE where i jogged round a 37 control pick course, just trying to keep switched on and paying attention, went ok, although i cornered way to quick on one occasion and turned right into a pile of pebbles and fell pretty badly, jog home after.

4 PM

Warm up/ Warm down (warm down ) 6:49 [2] 1.25 km (5:27 / km)
shoes: Inov8 f-lite 195 (blue+red)

easy warm down.

5 PM

Cycling (into work) 20:00 [2] 8.0 km (2:30 / km)

cycle into work

10 PM

Cycling (back from work) 20:00 [2] 8.0 km (2:30 / km)

cycle back from work

Saturday Jul 12, 2014 #

11 AM

Warm up/ Warm down warm up/down (warm up jog) 3:05 [2] 0.6 km (5:08 / km)
shoes: Inov8 f-lite 195 (blue+red)

warm up jog round the field.

Orienteering race (swindon urban junior race) 14:42 [4] 3.73 km (3:56 / km)
shoes: Inov8 f-lite 195 (blue+red)

swindon urban junior race, ran this to simulate a sprint and the distance and time were just about right, slight bannana leaving the start when working out where i was, maybe a few seconds lost here, lost 25 seconds 2-3 as the map didnt line up right and i came out about 50m east of the gate when i should have hit it bang on ?! im not taking blame for that. then a pretty cool sprinty section round the school with some good legs, then just a running race round the park. heat made this a lot harder.

Warm up/ Warm down warm up/down (short jog between courses) 4:26 [2] 0.8 km (5:32 / km)
shoes: Inov8 f-lite 195 (blue+red)

short jog between courses, too download etc.

12 PM

Orienteering race (swindon urban course F) 25:14 [4] *** 6.35 km (3:58 / km)
spiked:14/17c shoes: Inov8 f-lite 195 (blue+red)

Swindon urban race course E also trying to stimulate a sprint style race as this was advertised as a 3.6km race but ended up being a fair bit longer!, first 4 controls were exacly the same as the junior race which was a little annoying :L but then it went into a section of long route choice urban legs which were good practise, found that with the heat and running hard i was finding a mental block to plan ahead and i really had to force mysef too, really annoying stupid mistake to 9, as i switched off when planning ahead and i jumped one step ahead and turned right one early, lost about 30 seconds, as i notcied the roundabout, after that i was ok apart from overshooting another driveway, still not my finest performance but probably should have slowed up a bit with the heat and kept more in balance with my navigation and running.

10 PM

Cycling (into work) 20:00 [2] 8.0 km (2:30 / km)

into work.

Friday Jul 11, 2014 #

1 AM

Cycling (back from work) 20:00 [2] 8.0 km (2:30 / km)

back from work.

7 PM

Running (easy/steady run OC) 32:11 [2] 7.23 km (4:27 / km)
shoes: Inov8 f-lite 195 (blue+red)

easy/ steady run round the normal route round oldbury court.

8 PM

Warm up/ Warm down warm up/down (warm down + stretching) 2:53 [2] 0.62 km (4:39 / km)
shoes: Inov8 f-lite 195 (blue+red)

easy warm down jog and stretching.

Thursday Jul 10, 2014 #

2 PM

Warm up/ Warm down warm up/down (warm up jog) 10:39 [2] 2.25 km (4:44 / km)
shoes: Inov8 f-lite 195 (blue+red)

easy jog out to oldbury court back field.

Running intervals (grass intervals 9x1 min) 23:00 [5] 5.93 km (3:53 / km)
shoes: Inov8 f-lite 195 (blue+red)

intervals on the grass field at oldbury court, ran 9x1 min round the long grass field, which was good as it had loads of sharp corners and was on a slight climb, session was 9x1 min with 90 secs jog between and a 30 second effort at the end, felt like i was running pretty well.

3 PM

Warm up/ Warm down warm up/down (warm down jog) 9:07 [2] 1.76 km (5:11 / km)
shoes: Inov8 f-lite 195 (blue+red)

easy warm down jog back.

5 PM

Cycling (into town) 20:00 [2] 8.0 km (2:30 / km)

cycle into town.

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