Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: EJ Teb

In the 7 days ending Apr 21, 2013:

activity	#	time	miles		km		+m
Orienteering	3	1:16:57	8.12	(9:29)	13.06	(5:54)	200	73 /	77c	94%
Warm up/down	5	1:10:00	2.8	(25:02)	4.5	(15:33)
Running	2	50:39	4.49	(11:17)	7.22	(7:01)	75
Athletics	1	45:00	3.11	(14:29)	5.0	(9:00)
Total	6	4:02:36	18.5	(13:07)	29.78	(8:09)	275	73 /	77c	94%

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Sunday Apr 21, 2013 #

Event: British Middle Championships 2013

11 AM

Orienteering race (British Middles Stanton M) 34:16 [5] ** 5.0 km (6:51 / km) +150m 5:58 / km
spiked:18/20c shoes: Supra 8.5s

O dear, unlikely to be selected for Deeside now. :(
#1 Knew which way to go out of the start so then just followed the elephant tracks in
#2,3, 4, 5 minor hesitations in circles but basically just following lines of people on bearings,
#6 screwed up massively. Couldn't work out what was up and down so hit the big quarry and turned right not left and took 6mins relocating by having ti get out and back in to the quarry.
#7,8 in quarry fuming about #6
#9 went around the control by not climbing up enough.
#10-finish ran like hell, no navigation needed, got some really good splits.
Poor course and run. Winning time should have been 5mins slower at least. 30-35min winning time? Oops. Once you'd got to no. 10 it was just a 2km run. Not pleased

Orienteering warm up/down (String Course) 2:18 [2] ***** 0.26 km (8:51 / km)
spiked:8/8c shoes: Supra 8.5s

Warm up/down warm up/down (Warm up) 15:00 [2] 1.0 km (15:00 / km)
shoes: Supra 8.5s

Course 5 - Splits

Saturday Apr 20, 2013 #

Event: British Sprint Championships 2013

11 AM

Orienteering race (British Sprints Heat 1.3) 18:50 [5] *** 3.8 km (4:57 / km)
spiked:21/22c shoes: new balance

Warm up/down warm up/down (Warm Up) 20:00 [1] 1.0 km (20:00 / km)
shoes: new balance

2 PM

Orienteering race (British Sprints Final A) 21:33 [5] *** 4.0 km (5:23 / km) +50m 5:04 / km
spiked:26/27c shoes: new balance

Warm up/down warm up/down (Warm Up) 20:00 [1] 1.0 km (20:00 / km)
shoes: new balance

Friday Apr 19, 2013 #

Note
(rest day)

Thursday Apr 18, 2013 #

5 PM

Running tempo (Orton Lane Farm) 17:39 [5] 3.72 km (4:45 / km) +25m 4:35 / km
shoes: OrangeNB

Good run.
Started off a bit too slow- very windy and legs felt tired from 2hrs of PE.
Rest Day tomorrow.

Warm up/down warm up/down (Warm Up) 5:00 [1] 0.5 km (10:00 / km)
shoes: OrangeNB

Wednesday Apr 17, 2013 #

Note

Had a good day today

7 PM

Running hills (Hill Intervals) 18:00 [5] 2.0 km (9:00 / km) +50m 8:00 / km
shoes: new balance

Hill intervals on Orton Lane. Mixed up the lengths a bit (50-250m) and on the last rep ran over the top of the hill up to the village. Most reps sub 4min/kms
_________________________________________

Split	Time	Distance	Avg Pace
1	:18.0	0.08	03:58
2	:22.7	0.1	03:55
3	:32.9	0.15	03:37
4	:59.1	0.25	03:54
5	:15.9	0.06	04:05
6	:24.0	0.1	04:12
7	:59.3	0.24	04:05
8	01:34.5	0.41	03:51

Running warm up/down (Warm Up) 10:00 [2] 1.0 km (10:00 / km)
shoes: new balance

Jog out round hallfields

Running warm up/down (Warm Down) 5:00 [2] 0.5 km (10:00 / km)
shoes: new balance

Jogging back through the village.

Warm up/down warm up/down (Warm Up) 10:00 [1] 1.0 km (10:00 / km)
shoes: new balance

Tuesday Apr 16, 2013 #

7 PM

Athletics intervals (Nuneaton Harriers) 45:00 [5] 5.0 km (9:00 / km)
shoes: new balance

Interval relays round park *6

Monday Apr 15, 2013 #

Note
(rest day)

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