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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bertbennett

In the 7 days ending Aug 17:

activity # timemileskm+m
  Running9 10:15:20 84.9(7:15) 136.64(4:30) 1306
  Strength and Conditioning2 1:30:00
  Orienteering1 50:33 4.1(12:20) 6.6(7:40) 279
  Total10 12:35:53 89.01 143.24 1585
averages - sleep:8.1 weight:72kg

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Saturday Aug 17 #

Running 1:08:17 [3] 16.14 km (4:14 / km) +280m 3:54 / km
ahr:141

Friday Aug 16 #

Running 40:55 [2] 8.51 km (4:48 / km) +12m 4:46 / km
ahr:133

Checked out the nobbies dunes to see what they're like at night. Definitely a super cool little super sprint area.

Felt pretty average today physically.

Thursday Aug 15 #

Running long 2:20:35 [3] 30.78 km (4:34 / km) +555m 4:11 / km
slept:8.0 weight:72.2kg

Strength and Conditioning 50:00 [3]

Wednesday Aug 14 #

Orienteering (Control Placement) 50:33 [3] 6.6 km (7:40 / km) +279m 6:19 / km
ahr:147 slept:8.5 weight:71.8kg

Putting controls out for the Wednesday Night Training tonight which I can't make because of an Administrative Law class (yay...). Last night I felt like I could barely shuffle at 5:00/km but this morning I felt super fresh after a nice sleep and a big bowl of pasta last night.

Quite a hilly map, and I know this should be super obvious but all the running training I'm doing has made the hills feel super easy.

Also really feel like I made a breakthrough regarding how to practically fulfill my goal to orienteer with a high level of concentration and focus (because from my experience, just saying to myself that I want to concentrate and focus throughout a course isn't sufficient to actually achieve that goal). I feel like a lot of my navigational mistakes can be pinned on looking at a control as one unit, and over-generalising the way to the control, which leads to lazy orienteering where I don't read a lot of features, and often don't read warning signs if something has gone astray along the way. I feel like a piecemeal strategy to orienteering where controls are broken up into mini-controls along the way necessarily leads to a higher degree of focus in navigation and a lower degree of error.

Running 1:03:00 [2] 14.34 km (4:24 / km) +11m 4:23 / km

Note

Purchased and ate an apple pie McFlurry tonight.

Tuesday Aug 13 #

Running (Recoveryyy) 30:39 [3] 6.12 km (5:00 / km)
ahr:144

I just felt like my legs needed a really slow turnover after this morning's effort.
6 AM

Running warm up/down 50:00 [2] 9.03 km (5:32 / km)

+ some drills.
7 AM

Running intervals (1k intervals) 27:06 [5] 6.76 km (4:01 / km)
ahr:165 max:194 slept:7.0 weight:71.8kg

First real tough session with the Wescott Crew. 6 x 1km intervals off 60 second recovery. The fastest guy in the group is definitely on another level, he seemed to be chatting quite easily during most of the intervals. Started out with a 3:07 which seemed reasonable, but that turned into 3:01 for the next interval. The rest of the intervals were there or thereabouts.

If I can stick with this group I'll definitely become much fitter!

Monday Aug 12 #

1 PM

Running (easy Monday) 1:14:44 [3] 17.28 km (4:19 / km) +18m 4:18 / km
ahr:137

Sunday Aug 11 #

8 AM

Running long 2:00:04 [3] 27.68 km (4:20 / km) +430m 4:02 / km
ahr:143 max:170 slept:9.0 weight:72.1kg

Long run with Scott Wescott's crew. Went for the 2hr option instead of the 90min option. Went nicely. Frustratingly 1km short of 140km for the week. I'm not above going out for a 1km run this evening.
9 PM

Strength and Conditioning (core session) 40:00 [3]

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