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Attackpoint - performance and training tools for orienteering athletes

Training Log: kido

In the last 7 days:

activity # timemileskm+m
  Cycling3 3:38:36 59.53(3:40) 95.8(2:17)
  Jogging7 2:44:59 18.21(9:04) 29.3(5:38)
  Orienteering3 2:38:20 12.68(12:29) 20.4(7:46)
  Swimming1 1:20:00 2.42(33:01) 3.9(20:31)
  Running2 24:32 3.73(6:35) 6.0(4:05)
  Total12 10:46:27 96.56(6:42) 155.4(4:10)
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Thursday Mar 23 #

5 PM

Jogging warm up/down 16:16 [3] 2.8 km (5:49 / km)

Running intervals 9:24 [5] 2.0 km (4:42 / km)
ahr:166 max:178

5 x Hills. This was not so good - I had aimed for 6 but I wasn't feeling awesome. Pretty sore back and legs. HR was sluggish again, disappointing after such a good hills session last week!

On the last rep I decided I would concentrate on form and it was actually better - I didn't slow down any more, and my HR rose a bit more. I think when I'm sore and tired I have a tendency to hunch and just bulldoze up the hill, and this prevents me from pushing as hard as I could. Need to concentrate on it a bit more.
6 PM

Jogging warm up/down 30:05 [3] 5.2 km (5:47 / km)

Recovery jog downs and warm down.

Wednesday Mar 22 #

9 AM

Cycling 1:30:00 [3] 47.5 km (1:54 / km)

Miserable weather today, so this was on the wind trainer. Started off with 2 laps of the Zwift "Hilly" route, then went off exploring - did the volcano route, then some of the flat route, about half of the epic KOM (I decided I didn't want to do a 30 minute climb and turned around) and then more flat route.

Pretty sore / tight hamstrings today. Had to keep getting off the saddle to stretch them.
4 PM

Jogging warm up/down 26:34 [3] 5.0 km (5:19 / km)

Jog either side of the orienteering to make up the time.

Orienteering 50:27 [3] 8.2 km (6:09 / km)
ahr:140 max:163

Orienteering "sprintervals" on Walkley. Felt quite good today and this was really fun - I didn't actually push them, just tried to go steady and get a good flow. Very hilly area, and quite tricky in places with lots of small paths through houses. Was making more mistakes as I was getting more tired - I think I was doing pretty well at the start but I had some troubles on the later corridor-o sections.

Tuesday Mar 21 #

6 AM

Swimming 1:20:00 [3] 3.9 km (20:31 / km)

Another good session set by the coach - only sullied by another altercation with the pool staff (half the pool was up in arms today - the staff really are tossers).
5 PM

Jogging warm up/down 15:19 [3] 3.2 km (4:47 / km)

6 PM

Running intervals 15:08 [5] 4.0 km (3:47 / km)
ahr:172 max:179

4 x 1km with 200m jog recovery.

This didn't go great, honestly. I did 3.25, 3.30, 3.37, 3.36. I was really suffering, even though my HR wasn't that high. I guess it was short recovery - but I'd like to think I could keep under 3.30 pace.

Had a good group of girls to stick with today - though I was at the front for #1 and probably 30-50m off the back for #4. Still, nice to have someone to push me, even if they are all probably tapering for something.

Jogging warm up/down 26:02 [3] 4.7 km (5:32 / km)

Run back to the shop from the track. I have been having this problem with my sessions lately where I get super dizzy on the warm down, to the point where I have to stop running / feel that I need to fall down. I'm told it's due to "blood pooling" but honestly it seems more dramatic than that - I actually have trouble breathing, and it doesn't happen straight away but only half way through the warm down. I usually have to sit down and mainline as much sugary sports drink as possible before I can get up again. If anyone has any tips - that would be grand!

Monday Mar 20 #

5 PM

Jogging 37:45 [3] 6.1 km (6:11 / km)

Shop run. Slow on the way out, but the slowest girl then went off with the fast group to do hill reps (they are all training for the Sheffield Half). The way back was quite a bit faster, with Kyhil and a new man who is from London.
7 PM

Cycling intervals 45:09 [4] 17.9 km (2:31 / km)
ahr:157 max:171

This was TOUGH! I decided I was too tired to do my ride in the morning and that I could do it after the shop run. But because the fast group was doing hills, they didn't get back until after 7, so this had to be a bit truncated.

Kyhil and I did the GCN training video "Power & Torque - Passo Giau Ascent". It's basically 40 minutes of alternating 110rpm at 7/10 effort and 60rpm at 8/10 effort. Except I find the high cadence stuff harder than the low cadence ones so I probably flipped the effort levels.

Sunday Mar 19 #

8 AM

Cycling 1:23:27 [3] 30.4 km (2:45 / km)

Cycling to near Barnsley for the BUCS relay. Mostly because I didn't want to get up at 6 to get the bus out after being out until midnight (this is late for me - I have decided I am old).

This was frustrating because I was using Google Maps on my phone for navigation and it wasn't the most reliable - had to keep stopping to check the map. As well as this, Google Maps at one point sent me along a Bridleway for 2km (it was paved but very muddy) and then tried to send me along the Trans Pennine Trail (very much not paved) for about 10km.

As well as this, it was already quite frighteningly windy.
11 AM

Orienteering race 34:44 [4] 4.0 km (8:41 / km)

Ran around the BUCS women's relay (not sure which split exacly). Not even near the fastest, but I had great fun - this was a really fun map. Despite being very brambly again, it was covered with massive amounts of pits and mounds which made for quite tricky navigation. Didn't make too many errors, maybe some overly careful route choices.
1 PM

Note

I considered going after the relay and running the B level SYO race, but it was 13 quid entry and I didn't have enough. Also wasn't keen on paying that much to run around the same forest for a second time.

I will admit to being a pansy on the way home - the wind had got to pretty insane speeds and I just couldn't face it. I'm told some cycling races were cancelled due to the wind. So I caught the train home!

Saturday Mar 18 #

10 AM

Jogging warm up/down 12:58 [3] 2.3 km (5:38 / km)

Orienteering race 1:13:09 [3] 8.2 km (8:55 / km)
ahr:149 max:168

Pre-running the Womens individual course for BUCS, with Kyhil following. Wasn't pushing it at all, also had to wait for Kyhil a few times who was struggling with some of the rougher / rockier / more brambly areas.

Made a small mistake on #1 where I went around the wrong thicket and ended up back on the track. Then made quite a big mistake on #3 trying to read the thickets and reading them incorrectly.

Got pushed around by the undergrowth on the way to #7 and climbed a lot higher than I would have liked to and had to drop quite a way again. #8 was on a thicket in a rocky area - there was only one thicket mapped but many on the ground, and well - I'm sure you've heard enough of my opinion on the Yorkshire area's rock mapping.

#9 I went straight - which was possibly just a terrible choice, because I had to wade through thigh-high brambles and rock rubble for the whole leg. Didn't really make any more mistakes except slightly missing #12 and also choosing a route straight across a "clearing" to #17 (chest high brambles).

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