Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Forest Demon

In the 7 days ending Feb 8, 2015:

activity	#	time	miles		km		+m
Run	6	3:32:26	24.4	(8:42)	39.27	(5:25)	661
Orienteering	3	2:24:18	11.85	(12:11)	19.07	(7:34)	350
Strength and Conditioning	2	2:00:00
Cycling	1	24:29	3.85	(9.4/h)	6.2	(15.2/h)	93
Total	8	8:21:13	40.1		64.54		1104
[1-5]	6	6:21:13

2:16

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» now

Sunday Feb 8, 2015 #

10 AM

Run 11:14 [2] 1.69 km (6:39 / km) +21m 6:15 / km
ahr:121 max:143

Orienteering 14:14 [3] 1.64 km (8:41 / km) +28m 8:00 / km
ahr:135 max:152

Short contour only course, orienteering fine, plenty of big contours everywhere.

Jarred ankle again, seems like I've somehow lost a load of up/down mobility of right ankle since coming off bike. If my foot dorsiflexes too much, really hurts, where before I could have shrugged it off. Need to get back on the stretching, have been neglecting it recently.

Orienteering 15:36 [3] 1.76 km (8:52 / km) +42m 7:55 / km
ahr:130 max:151

Second contour only course. Taking it carefully across the brashings and rocks.

Orienteering 21:36 [3] 3.16 km (6:50 / km) +21m 6:37 / km
ahr:146 max:177

Clock relay, in a team with Rachel. Lots of resting time waiting for her to come back, she ended up with most of the longer legs, oops.

Using the map of the 3rd course I never had time to do before it, so at least the controls were new.

Run 10:00 [2] 2.0 km (5:00 / km)

Pissing about on a "warm down" with the lads, never bothered to start watch.

Saturday Feb 7, 2015 #

10 AM

Run 23:45 [2] 2.89 km (8:13 / km) +42m 7:40 / km
ahr:128 max:164

Putting out some of the controls for a beginners course with Stephen. Let him do the all the navigating, he wanted the practice.

Orienteering 24:39 [4] 3.48 km (7:05 / km) +77m 6:23 / km
ahr:165 max:189

Relay course, mass start. Long gaffle to 1 so ended up behind leaders, eventually caught them enroute to 4. Lost confidence in route to 5, should have followed Will but dropped down to where Mark was, disaster! Got absolutely paced on the path, but regained some time in the crap. Different gaffle to the boys in the next section, then went through 8 at the same time as Mark. Started heading up the hill for no sensible reason to 9, and ended up back behind Will on the finish. Luckily he pulled up short too early, and snuck past for a glorious victory.

Orienteering 23:45 [3] 2.57 km (9:14 / km) +105m 7:40 / km
ahr:133 max:153

Started off on a very hilly middle distance style course. Got to just after number 4, then managed to jarr my ankle going over on it forwards. Limped out to a mountain bike track and decided just to head down back to the start. Semi regretted it about 500m down the path, as I had jogged it off, but it was probably more sensible not to risk it, as there was a lot of brashings and hidden rocks around.

Run 11:58 [2] 2.17 km (5:31 / km) +28m 5:11 / km
ahr:126 max:157

Jogging back to the bus

2 PM

Run 35:42 [4] 6.71 km (5:19 / km) +272m 4:25 / km
ahr:159 max:183

Run up Scolty and tower with Richard. Bit slower on the way up, but rinsed him on the icy downhill.

21:29 to the top of the tower.

Friday Feb 6, 2015 #

Note
(rest day)

Passed on the prospect of a cycle. Still a bit knackered, and want to do some decent training at the EUOC weekend, so took it as a rest.

Thursday Feb 5, 2015 #

7 AM

Strength and Conditioning 1:00:00 [0]

4x Thoracic exercises
All fours, spiderman, press up (with actual press up between each reach), elbow
5x Inch worm to hip drop
20x Crunches
20x Press ups
10+10 Single leg bridge (Glute)
10+10 Single leg bridge, (Hamstring)

6x Hurdle over/under
6x Single leg dot jumps (forward)
2x Single leg dot jumps (backwards)
8x Box jumps

3x5 Back squat (50 warm-up, 80, 90, 100kg)
3x5 Bench press (40, 45, 50kg)
4x5 Romanian deadlift (50, 60, 70, 80kg)

Circuit Session: 3 sets of 30 seconds on, 10 seconds gap, 60 seconds between sets.
Spiderman, leg to opposite arm
V Sits
Plank with arm tap
Bicycle crunches
Toe touches
Side plank raises
Leg raises
Windscreen wipers

Stretch and roll

7 PM

Run 6:31 [2] 0.82 km (7:57 / km) +14m 7:19 / km

Think I need new batteries in HR monitor, max heart rate was allegedly 189, which seems a little higher than I might expect for a jog.

Orienteering 44:28 [3] 6.46 km (6:53 / km) +77m 6:30 / km
ahr:143 max:163

FwtN planned by Richard. Not a bad wee course, went a few places I'd never been at Craigmillar before.

Orienteering like shite until I got into the houses, barely managing to stay ahead of Rona. Legs feeling tired and heavy. All in all, a bit wrecked.

Original plan was to cycle tomorrow, may well just call it a rest depending on how it seems in the morning.

C • Bit rude... 4

Run 6:12 [2] 0.64 km (9:41 / km) +8m 9:07 / km
ahr:119 max:130

Dead.

Wednesday Feb 4, 2015 #

5 PM

Run 55:02 [3] 11.82 km (4:39 / km) +182m 4:19 / km
ahr:148 max:169

Left it a bit late. The plan was to go from the house, grassmarket, cowgate, round queens drive, back through the meadows then round circuit to finish. Ended up having to skip out the circuit section, or I'd never have made it to pasta.

Tuesday Feb 3, 2015 #

7 AM

Strength and Conditioning 1:00:00 [0]

4x Thoracic exercises
All fours, spiderman, press up (with actual press up between each reach), elbow
5x Inch worm to hip drop
20x Crunches
20x Press ups
10+10 Single leg bridge (Glute)
10+10 Single leg bridge, (Hamstring)
4x5 Pull ups (Wide)

Agility ladder
2x 1 in each
2x 2 in each (High knees)
2x Lateral
2x Ickey shuffle
2x Reverse ickey shuffle

10x Box jumps
5x10 Overhead press (20, 22.5, 22.5, 22.5, 25kg)
6+6 TRX Single leg squat
12x Bosu lunge

4x5 Back squat (50 warm-up, 80, 90, 95, 100kg)
4x5 Bench press (40, 45, 50, 50kg)
Helped on last set by Mark

Circuit Session: 3 sets of 30 seconds on, 10 seconds gap, 60 seconds between sets.
Up/down plank
Dead bugs
Side plank pulse
Bicycle crunches
Toe touches

Absolutely knackered now.

C • Congrats 2

6 PM

Cycling 12:26 [2] 3.23 km (15.6 kph) +63m
ahr:131 max:168

To central

Run 10:49 [2] 1.92 km (5:38 / km) +7m 5:32 / km
ahr:134 max:159

Jog down to DVC, then round meadows to meet the group, then back to DVC.

Followed by drills.

Run 28:17 [4] 6.23 km (4:32 / km) +44m 4:23 / km
ahr:165 max:184

Interval session: 4x800, 4x600, 60s rest.

Ended up in the no man's land behind the boys, but ahead of the girls. Ground out the session solo, relatively consistent except for the third rep, christ knows what happened there. Maybe could have been a little faster on a good day, but legs feeling rather fatigued.

1: 0.86km: 03:01 (3:30/km)
2: 0.85km: 03:00 (3:31/km)
3: 0.87km: 03:10 (3:38/km)
4: 0.85km: 03:02 (3:33/km)
5: 0.64km: 02:15 (3:31/km)
6: 0.63km: 02:14 (3:33/km)
7: 0.64km: 02:16 (3:33/km)
8: 0.63km: 02:11 (3:28/km)

Run 12:56 [2] 2.38 km (5:26 / km) +43m 4:59 / km
ahr:136 max:146

Jog round the meadows with Mark, Soph and Richard, before heading back to bike.

Cycling 12:03 [1] 2.97 km (14.8 kph) +30m
ahr:116 max:136

Home.

Monday Feb 2, 2015 #

Note
(rest day)

Planning to go for a run, but just felt super tired all day, and decided I'd rather sleep instead

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