Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: A damp otter

In the 7 days ending Jan 26, 2014:

activity

time

miles

Warm up/ Warm down

2:39:01

15.31

(10:23)

24.64

(6:27)

Orienteering

1:49:44

15.58

(7:03)

25.07

(4:23)

110

85 /

101c

84%

Running

1:31:15

13.33

(6:51)

21.46

(4:15)

170

19c

Total

6:00:00

44.22

(8:08)

71.17

(5:03)

280

85 /

120c

70%

1:25

0:00

» now

Sunday Jan 26, 2014 #

9 AM

Warm up/ Warm down warm up/down (warm up jog ) 6:46 [2] 1.32 km (5:08 / km)
shoes: Inov8 f-lite 195 (blue)

jog round the oval at radford college.

10 AM

Orienteering (O sprint intervals) 11:35 [4] *** 2.84 km (4:05 / km)
spiked:8/11c shoes: Inov8 f-lite 195 (blue)

orienteering sprint intervals round radford college from the other day, a really cool exercise where we basically start in groups of 4 and we have to look at the control and then run in map memory, one leg at a time and then about a 30 second rest recovery jog to the next one, running pretty well on some, on others completely forgot where in the circle the control was as the map had a high level of granulation. (new OA sprint term)

Warm up/ Warm down warm up/down (warm down jog) 8:53 [2] 1.74 km (5:06 / km)
shoes: Inov8 f-lite 195 (blue)

warm down jog back to the AIS with Andrew.

4 PM

Warm up/ Warm down warm up/down (warm up jog ) 6:16 [2] 1.18 km (5:19 / km)
shoes: Inov8 f-lite 195 (blue)

easy warm up jog up the hill.

5 PM

Orienteering race (sprint Canberra day 4) 20:49 [4] *** 3.95 km (5:16 / km) +70m 4:50 / km
spiked:16/22c shoes: Inov8 f-lite 195 (blue)

Sprint canberra day 4: remembrance park and MT Ainslie, really quite a poor race as this was a bush sprint, and australian bush (especially this map) is very vague and just requires bearings, and as of yet i dont have a compass so i was off on pretty much everything, i lost 30-40 seconds on the vague back slopes as there just wernt any features to run off, then to make it all much worse i then went and ran the wrong way round a butterfly loop, realising at the end and not wanting to be out of the whole competition i annoyingly ran back and then ran the whole thing again. though on a positive at least i wasnt DSQ'd like a lot of the field.

Might need a bit of practise orienteering in the bush.

Warm up/ Warm down warm up/down (warm down jog) 6:46 [2] 1.02 km (6:38 / km)
shoes: Inov8 f-lite 195 (blue)

warm down jog with some of the boys.

Day 4 Remembrance Elite A - Splits

Saturday Jan 25, 2014 #

9 AM

Warm up/ Warm down warm up/down (Warm up jog ) 8:36 [2] 1.65 km (5:13 / km)
shoes: Inov8 f-lite 195 (blue)

Warm up jog round the track, bassicly laps

Running race (3k time trial) 9:38 [5] 3.0 km (3:13 / km)
shoes: Inov8 f-lite 195 (blue)

3k time trial on the track at AIS, haven't done one of these for 2 years so didn't have a clue how to pace it, and after a couple of hard days I wasn't expecting a particularly quick time, but given the circumstances I'm pretty pleased. Started well didn't go off to quick and stuck in the pack, after 1k Brodie who was pulling me along eased up a bit so I went past him, then I was on my own for a bit chasing the lead pack of the mcnulty's and Brian, with 2 laps to go simon uppill came past me stuck behind him until the last 200 when I kicked and he didn't come with me so I got past him and almost caught Henry by the line. Felt pretty good throughout the race despite the heat, would be good to do one of these on fresh legs and in spikes to see how much faster I could go.

10 AM

Warm up/ Warm down warm up/down (Warm down + stretching ) 8:54 [2] 1.01 km (8:49 / km)
shoes: Inov8 f-lite 195 (blue)

Warm down jog and stretching.

2 PM

Warm up/ Warm down warm up/down (Warm up ) 7:00 [2] 0.9 km (7:47 / km)
shoes: Inov8 f-lite 195 (blue)

Warm up and then drills with Kelly candy

Orienteering race (Pairs relay) 17:53 [4] 4.73 km (3:47 / km)
shoes: Inov8 f-lite 195 (blue)

Afternoon session, another pretty hard one, pairs relay in commonwealth a park, each had to run about 6 legs each, the park was very quick and navigation very easy but i wasn't reading the map carefully enough and made some small misses

3 PM

Warm up/ Warm down warm up/down (Warm down + stretching) 5:28 [2] 0.97 km (5:38 / km)
shoes: Inov8 f-lite 195 (blue)

Warm down and then some easy stretching.

5 PM

Orienteering race (Sprint Canberra day 3) 17:36 [4] *** 4.01 km (4:23 / km)
spiked:22/21c shoes: Inov8 f-lite 195 (blue)

Sprint Canberra day 4 round CIRSO, definetly the most technical sprint so far, and today I actually was almost sprint orienterring properly today and starting to get back into my routine, which meant I was actually navigating and reading the map as opposed to just blindly running and being suprised when I make a mistake. Made a few small errors in the first half of the course 5 to 6 I struggled to read the fine detail and overshot the stair case, approached 7 from the bottom which was really difficult to see in the detail and overshot that, and for half of control 8 I was navigating to 9, then after that I was alright apart from punching an extra control just before 19, and I got to run in my first bit of Australian bush! Pleased with how I ran considering the ammount of training today, 6th, +1:27 on craney, 2nd junior and I beat all the JWOC guys.

Warm up/ Warm down warm up/down (Warm up ) 5:51 [2] 1.02 km (5:44 / km)
shoes: Inov8 f-lite 195 (blue)

Very easy and short warm up for the race

6 PM

Warm up/ Warm down (Warm down ) 4:59 [2] 0.79 km (6:18 / km)
shoes: Inov8 f-lite 195 (blue)

Short warm down

Day 3 CSIRO Elite - Splits

Friday Jan 24, 2014 #

9 AM

Warm up/ Warm down warm up/down (warm up) 10:10 [2] 2.13 km (4:46 / km)
shoes: Inov8 f-lite 195 (blue)

warm up jog just running round the track at the AIS 5 times.

Running tempo (3k punching technique) 10:57 [4] *** 3.0 km (3:39 / km)
19c shoes: Inov8 f-lite 195 (blue)

second day of the OA sprint training camp, today was a new session for me, basically a 3k on the track but there were 19 controls you had to get along the way, every control you had to change direction, so it was a acceleration, turning and punching practise session along with having to work out how far between each control then next one was by reading your control descriptions. quite a fun session as it made a 3k on a track a little more interesting, managed to get them all right, but wasnt that good at quickly changing direction on the ones that were only 50m apart.

10 AM

Warm up/ Warm down warm up/down (warm down + stretching) 11:43 [2] 1.51 km (7:46 / km)
shoes: Inov8 f-lite 195 (blue)

warm down jog and stretching.

4 PM

Warm up/ Warm down warm up/down (Run to the event) 9:57 [2] 2.04 km (4:53 / km)
shoes: Inov8 f-lite 195 (blue)

Easy jog from our accommodation at the Ais to the second race at Radford college

5 PM

Orienteering race (Sprint Canberra day 2) 12:20 [4] *** 2.54 km (4:51 / km) +40m 4:30 / km
spiked:22/25c shoes: Inov8 f-lite 195 (blue)

Sprint Canberra day 2, a mass start race at radford college, ground quite wet after rain and I made the wrong shoe choice as there were loads of steps.
Lost the race on the first control by not pushing enough and as there was only one punch got caught up in the fight, the same happened at the second, as we got to the butterfly loop was able to Sit just behind craney and Olle, and I ran most of the race with them until on the last butterfly near the end I stacked it and fell down some stairs became disorientated and ran the wrong way and lost about 25 seconds but in a mass start race this was a fair few positions, finished 10th about +47 seconds on the winner.

Really fun race though.

Warm up/ Warm down warm up/down (Warm down) 9:27 [2] 1.68 km (5:38 / km)
shoes: Inov8 f-lite 195 (blue)

Warm down jog round the fields and bush with craney and a Aussie, saw my first wild kangaroos!!

Day 2 Radford Course 1BB - Splits

Thursday Jan 23, 2014 #

2 PM

Warm up/ Warm down warm up/down (Warm up + down ) 7:50 [2] 1.43 km (5:29 / km)
shoes: Inov8 f-lite 195 (blue)

Warming up and down for morning training

Orienteering (OA training camp) 10:42 [4] 2.62 km (4:05 / km)
shoes: Inov8 f-lite 195 (blue)

OA sprint training camp in Canberra, first day of training started with 3 maze O course which were just over 2 mins each, and then a small 800m mass start race. Quite a hot afternoon.

5 PM

Warm up/ Warm down warm up/down (Warm up ) 6:32 [2] 1.38 km (4:44 / km)
shoes: Inov8 f-lite 195 (blue)

Warm up

Orienteering race (Sprint Canberra: AIS) 18:49 [4] *** 4.38 km (4:18 / km)
spiked:17/22c shoes: Inov8 f-lite 195 (blue)

Sprint Canberra race 1, round the AIS, not a very good race as I didn't really have a strategy I was just running thinking it was going to be easy when actually there were some little bits that could catch you out. Didn't really plan 5 very much but I got a good route anyway, drifted off like on 8 and then went to 12 and 13 before 11 as the controls were very close together and my map printing was a bit faded, after this mistakes I was just very sloppy and kept losing little bits of time here and everywhere. About 2 mins down on the winner.

6 PM

Warm up/ Warm down warm up/down (Warm down and stretching) 11:22 [2] 1.07 km (10:37 / km)
shoes: Inov8 f-lite 195 (blue)

Warm down jog and then some stretching

Elite - Splits

Wednesday Jan 22, 2014 #

10 PM

Running (30 min easy run) 30:20 [2] 6.71 km (4:31 / km)
shoes: Inov8 f-lite 195 (blue)

Easy 30 min run from my hostel in sydney central, out to darling harbour and along the east side out to the rocks and back, legs feeling fresh and good but tried not to push the pace, some light drizzle at times and reasonably cool tonight.

Warm up/ Warm down warm up/down (Warm down and stretching) 9:30 [2] 0.94 km (10:06 / km)
shoes: Inov8 f-lite 195 (blue)

Tuesday Jan 21, 2014 #

Note
(rest day)

too busy for training and having an easy few days.

Monday Jan 20, 2014 #

6 PM

Running (easy run national park) 40:20 [2] 8.75 km (4:37 / km) +170m 4:12 / km
shoes: Inov8 f-lite 195 (blue)

easy run with emma in the national park again. started from main beach again, and along the coastal path, luckily this wasn't quite as busy as yesterday but still had a fair amount of people around, out to hells gates and then back, emma stopped at 30 mins, and i carried on and went round the small rainforest KM loop track on forest trails and boardwalks which was nice. good apart from legs feeling very tight to start with.

Warm up/ Warm down warm up/down (warm down + stretching) 13:01 [2] 0.86 km (15:08 / km)
shoes: Inov8 f-lite 195 (blue)

easy jog back, then walk up the hill then stretching.

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