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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: A damp otter

In the 7 days ending Oct 5, 2014:

activity # timemileskm+m
  Orienteering3 2:12:14 17.6(7:31) 28.32(4:40)
  Running3 1:14:45 11.43(6:32) 18.4(4:04) 140
  Warm up/ Warm down5 39:14 5.13(7:39) 8.26(4:45)
  Total9 4:06:13 34.16(7:12) 54.98(4:29) 140

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Sunday Oct 5, 2014 #

11 AM

Orienteering race (JEC Relay 2014) 37:12 [4] 7.92 km (4:42 / km)
shoes: Inov8 X talon 190

sasha had problems on first leg meaning i went out pretty far down and way out of contention of a decent result, also in a gap of no runners, so i was on my own apart from a couple of belgium runners i saw running in circles, tried to be mistake free and tried to enjoy it as it was a decent area, made a couple of 1 min mistakes after spectator but apart from that i was pretty clean.

Warm up/ Warm down warm up/down (warm up) 5:30 [2] 1.0 km (5:30 / km)
shoes: Inov8 X talon 190

warm up jog

Saturday Oct 4, 2014 #

11 AM

Warm up/ Warm down warm up/down (warm up + down) 5:30 [2] 1.3 km (4:14 / km)
shoes: Inov8 X talon 190

12 PM

Orienteering long (JEC long ) 1:20:01 [4] 16.1 km (4:58 / km)
shoes: Inov8 X talon 190

JEC long distance, very low lying dunes semi open semi forest, very fast and very warm, first 5 long legs were good, just run on a bearing till you see the feature controls, came undone at 6 where i ran straight over the index contour i was looking for without seeing it, and had to relocate from the path +90 secs, then i was ok till another couple of mistake just before spectator adding up to about +2 mins, strong through spectator and navigating really well after until i lost 2 mins in the green right at the end where the hill i was following just disappeared, close to the end my left calf cramped up and wouldn't come out, I've never experienced it but being so close to the end i just hobbled back and tried to minimise muscle damage while also minimising time loss. quite disappointing to be so sloppy and my endurace base is next to non existent at this time of year. cool area though

Friday Oct 3, 2014 #

5 PM

Warm up/ Warm down warm up/down (warm up + down) 10:03 [2] 2.3 km (4:22 / km)
shoes: Inov8 f-lite 195 (blue+red)

warming up and down for the sprint.
6 PM

Orienteering race (JEC sprint 2014) 15:01 [5] 4.3 km (3:30 / km)
shoes: Inov8 f-lite 195 (blue+red)

JEC sprint 2014, really really easy course, this should have been an advantage but i turned it into a disadvantage by switching off and not thinking, and taking bad route choices, apart from this I'm just not especially fit at the moment, and emit punching without the light was really slow and sloppy, wish i had one with a screen. 24th, but most of the top 20 were at jwoc and the time gap too anton was about the same.

Thursday Oct 2, 2014 #

Running (easy 20 min run) 20:04 [2] 4.1 km (4:54 / km)
shoes: Inov8 f-lite 195 (blue+red)

easy 20 min run with will dane and joe round the holiday park.

Tuesday Sep 30, 2014 #

6 PM

Running (steady run endcliffe park) 34:10 [4] 8.62 km (3:58 / km) +140m 3:40 / km
ahr:165 max:181 shoes: Inov8 f-lite 195 (blue+red)

steady run from endcliffe down to endcliffe park and laps of the park, up the hill along the paths and through the park and down the hill on the road and then round the field, quite a good circuit for this, sped it up a little towards the end.
7 PM

Warm up/ Warm down warm up/down (warm down jog ) 6:44 [2] 1.14 km (5:54 / km)
shoes: Inov8 f-lite 195 (blue+red)

jog back to halls with joe who was doing intervals at endcliffe.

Monday Sep 29, 2014 #

2 PM

Running intervals (10 x 1min 70 secs off ) 20:31 [5] 5.68 km (3:37 / km)
ahr:175 max:181 shoes: Inov8 f-lite 195 (blue+red)

10x1min reps with 70secs jog recovery round crookes valley lake, felt reasonably good, getting over a bit of a cold/ tiredness, pretty sharp corners which i guess are good with sprint training but was a bit sore on my foot.

Warm up/ Warm down warm up/down (warm down) 4:41 [2] 0.98 km (4:47 / km)
shoes: Inov8 f-lite 195 (blue+red)

easy warm don jog

Warm up/ Warm down warm up/down (warm down + stretching) 6:46 [2] 1.54 km (4:24 / km)
shoes: Inov8 f-lite 195 (blue+red)

easy warm up jog round the lake

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