Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: susan

In the 7 days ending Apr 6, 2014:

activity

time

miles

Strength & Conditioning

2:51:00

Orienteering

2:03:47

6.21

(19:56)

9.99

(12:23)

Running

2:01:05

13.3

(9:06)

21.41

(5:39)

Aerobic CrossTraining

22:00

Total

7:17:52

19.51

31.4

[1-5]

5:52:52

2:13

0:00

» now

Sunday Apr 6, 2014 #

Event: Leinster Orienteering Championships, Dysert

Running warm up/down 10:00 [2] 0.8 km (12:30 / km)
shoes: Inov8 Flyroc Jul13

Up the slope to the start, wow breathing hard now, then drills before starting. Ready to rock & roll.

Orienteering race 2:03:47 [4] 9.99 km (12:23 / km)
shoes: Inov8 Flyroc Jul13

W21L Leinster Champs Course 2 8.1k 385m climb.
Exhausted! Small wee area, one of the better forests in Ireland, especially as it's deciduous for the most part. Good course and it made the most of the area. 3 hills, plus a fourth smaller one. Beautifully runnable in a lot of areas, but the hills drained my legs of any energy very quickly. Reduced to significant periods of walking (the shame!), just didn't have it in me. Also out for a long time, in the heat, no water stops. Navigation fine (pleased!) except for #5 when I didn't take enough care reading the map, plan was to cut up between the crags, misread it, cut up between the wrong crags. I can confirm that it is indeed 'forest - fight'. Twit. Read the map more regularly.
Pleased with position, though I haven't seen splits. I'm surprised given how tired I was out there - thought it would have dropped me down a lot.
1st Katie Reynolds
2nd Maeve O'Grady
3rd Ruth
4th Me
Results

Course 2 - Splits

Saturday Apr 5, 2014 #

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Asics Nimbus 14s

Running (parkrun) 24:14 [5] 5.04 km (4:48 / km)
shoes: Asics Nimbus 14s

Oh come on! Really want to be faster, but it's not happening at parkrun. I wanted sub-23:30 and I think it's perfectly do-able given my interval pace, but I couldn't do it. R was there - good for pacing, though she finished way ahead of me. In fact she got 23:30 - jealous much? Probably a while till my next one, so am planning to take the course by storm that time. By that stage I will hopefully be something akin to a mountain goat, so a flat course will be wee buns. PMA.

Aerobic CrossTraining (X Trainer) 5:00 [1]

Didn't cool down after parkrun, so headed to the safety of the gym.

Strength & Conditioning (Gym workout) 12:00 [1]

Upper body plus leg deadlifts. Stretching & rolling after. Legs feeling ok.

Friday Apr 4, 2014 #

Aerobic CrossTraining (X Trainer) 5:00 [1]

Strength & Conditioning (Gym workout) 11:00 [1]

Bit of adductors & abductors, then remembered my abs need some attention. Squeezed in 4 minutes of stretching / rolling after.

Thursday Apr 3, 2014 #

Strength & Conditioning (Yoga) 1:25:00 [0]

Not feeling it tonight. The second class with this guy, and well, it's maybe a case of 'it's not you, it's me'. Just not gelling with this, in fact the most active bit of me is my lower back, again, and not in a good way.
Does not merit a level 1 even. At £8 a class I need to get something a little more suitable.

Wednesday Apr 2, 2014 #

Running warm up/down (Tarmac) 11:25 [2] 2.32 km (4:55 / km)
shoes: Asics Nimbus 14s

Nice wee trot to the start of my local hill. Well as nice as tarmac beside a busy road in rush hour gets anyway.

Aerobic CrossTraining (X Trainer) 6:00 [1]

Strength & Conditioning (Gym workout) 13:00 [1]

Leg extensions, chest press & pec flye, physio storking. Only left me with 1 minute for stretching :(

Running hills 7:26 [4] 0.94 km (7:54 / km)
shoes: Asics Nimbus 14s

Hill rep PB! (previous, indeed only, was 24th Dec and 7:44). I think I went the same way (1st fork stay right, close to the river, 2nd fork stay left, finish at the wee pedestrian gate). Of course if I had repeated the endeavour within 3 months I might have remembered.
Worked hard though still scope for improvement. Wet underfoot. The steps really take it out of me, need to try to keep good running form.
No HR data as I'm wired up to the ECG again. Didn't get to push the button this time.

Running warm up/down (Tarmac) 24:53 [2] 3.53 km (7:03 / km)
shoes: Asics Nimbus 14s

Pootle round the field at the top, then gently down the steps & home by the roads.

Tuesday Apr 1, 2014 #

Aerobic CrossTraining (X Trainer) 6:00 [1]
shoes: Indoor Asics (new silvery ones

Legs tight after yesterday evening's exertions.

Strength & Conditioning (Gym workout) 8:00 [1]
shoes: Indoor Asics (new silvery ones

Russian deadlifts, plus leg deadlifts

Strength & Conditioning (Core Evo) 42:00 [2]
shoes: Indoor Asics (new silvery ones

Aidan. Back to his sadistic self. Shredded my abs in the first 5 minutes, then the rest of the time was spent trying to protect my lower back and dull the complaints of my hip flexors.

Monday Mar 31, 2014 #

Running warm up/down (Track) 3:36 [2] 0.56 km (6:26 / km)
shoes: Asics Nimbus 14s

Just a single lap warm-up, and then got some drills done too. It's daylight! What a difference to last week - beautiful evening. Feeling good.

Running intervals (Track) 24:30 [5] 5.9 km (4:09 / km)
ahr:168 max:179 shoes: Asics Nimbus 14s

Felt really freakin' awesome tonight. I cannot overstate just how different this was to last week. Is it maybe because I sat and did little yesterday (usually Sundays involve 2+ hours of exercise)? Also it was warmer, dry, bright, so wearing less and moving more freely.
4 min down to 3 min in 10s sections, with long breaks. Laps typically 1:42 - 1:43, with the first one 1:37 and I was keeping up with the pack (just at the shoulder of T, well ahead of R) but then they all warmed into it. But I was CONSISTENT for the WHOLE SESSION and even was able to ask more of myself. Good battle with a newish chap and it was nice not to fade away. Had the dubious honour of hearing him retch after he got 2 yards on me at the end of the penultimate rep. HR good - in fact most reps hitting 178-179 which is high for me - but good high, not symptomatic high. Paying attention to my breathing - moving up to 2 in - 2 out which seems fast but maybe it's a good thing.
Really tough, really good.

Running warm up/down (Track) 5:01 [2] 0.82 km (6:07 / km)
ahr:151 max:157 shoes: Asics Nimbus 14s

Nice warm-down, still in the dry, plus stretching. The midgies are out already! The buggers were marching up along my lycras, so no doubt I have been bitten.

Note

OK, IOC entered, have taken the bold decision not to run the classic day. I am expecting the terrain to be very rough underfoot, and I want to give myself the best possible chance of getting through the weekend in the requisite number of pieces. Also I want to avoid exhaustion - it is extremely busy in work so I need some downtime too.
Time will tell whether this was a good move or not.

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