Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AidanR

In the 30 days ending Sep 30, 2016:

activity

time

miles

Running

5:41:47

44.61

(7:40)

71.8

(4:46)

1203

Core/Circuits

1:40:00

Strength/conditioning/weights

1:15:00

Orienteering

1:04:15

8.0

(8:02)

12.87

(5:00)

44c

Cycle Spinning

30:02

Total

10:11:04

52.61

84.67

1271

44c

1:49

0:00

» now

Friday Sep 30, 2016 #

Orienteering race (JEC Sprint) 13:39 [5] *** 3.34 km (4:05 / km) +68m 3:43 / km
24c shoes: Inov8 X-talons 190s (2)

This wasn't a good race for me. I started exceptionally poorly through the forest section taking too long to get my head into the map and focus on my direction. Significant time loss to control 2 (11s) and 3 (17s) left me well behind the leaders so close the the start.

As a result of poor focus in the forest I had not fully assessed the long leg and consequently choose a non optimum route. I then managed to miss the gap through the wall at the side and ran an extra 40m beyond the gate before realising.

My race did become slightly smoother from 5 onwards and despite some hesitations my running speed was generally strong. I began to crawl back up the results with many top 10 splits and I was quite strong through the final park loop.

Despite this I failed to concentrate during the last few controls managing to run straight past the penultimate control. I would have run into about 23rd which given my start would have been ok yet still very disappointing. But Mispunching is definitely worse and it seems that I have much still to work on to achieve sprint results like my EYOC result again. A bit of a wake up call to the intensity of difficult sprint racing and certainly many lessons learnt.

Tuesday Sep 13, 2016 #

Running (School running club) 22:19 [3] 4.93 km (4:32 / km)
shoes: Mizuno Wave Mujin 3

That time of year again. Out along the river. Some very quick year 7s tho!

C • Year 7s 2

Core/Circuits 20:00 [3]

Monday Sep 12, 2016 #

Cycle Spinning 30:02 [2]
ahr:127

Easy recovery spin.

Core/Circuits 30:00 [1]

Functional movement: Balance, Core and ankle work.

Running warm up/down 13:13 [2] 2.79 km (4:44 / km) +58m 4:17 / km
shoes: Mizuno Wave Mujin 3

Running intervals (20-20 sprints) 10:00 [3] 2.39 km (4:11 / km) +29m 3:57 / km
shoes: Mizuno Wave Mujin 3

Bit of leg turn over and speed work.

Sunday Sep 11, 2016 #

Running warm up/down 22:39 [2] 4.7 km (4:49 / km) +133m 4:13 / km
shoes: Addidas Oswego

Running tempo (5km Threshold) 17:21 [4] 5.03 km (3:27 / km) +61m 3:15 / km
shoes: Addidas Oswego

Pretty different from last week not really with regards to time but a lot more steady and controlled at the end. Really happy with this.

Saturday Sep 10, 2016 #

Running warm up/down 28:49 [1] 5.57 km (5:10 / km) +195m 4:24 / km
shoes: Mizuno Wave Mujin 3

Running intervals (Long Intervals) 19:38 [4] 4.66 km (4:13 / km) +46m 4:01 / km
shoes: Mizuno Wave Mujin 3

The Classic mile reps session. Utterly still out on the moor today was weird.

Friday Sep 9, 2016 #

Core/Circuits 25:00 [3]

Tuesday Sep 6, 2016 #

Running warm up/down 19:25 [1] 4.03 km (4:49 / km) +64m 4:28 / km
shoes: Inov8 X-talons 190s (2)

Running hills (Sprint Hills) 27:00 [4] 3.94 km (6:51 / km)
shoes: Inov8 X-talons 190s (2)

Short Reps but full effort. 5x40s [1:20] 5x20s [40s] 5x10s [1:50] and then 1x30s flat out. Got some good power on the steep hills!

Monday Sep 5, 2016 #

Strength/conditioning/weights 1:15:00 [3]

Low intensity but lots of functional movement and balance work. Spent 20min spinning and 10min on the treadmill in between exercises.

Running (Steady Run) 34:57 [3] 8.69 km (4:01 / km) +153m 3:42 / km
shoes: Mizuno Wave Mujin 3

Bit faster than a usual long run but still slightly under threshold.

Sunday Sep 4, 2016 #

Running warm up/down 10:00 [1] 2.0 km (5:00 / km)

Orienteering (South Gare Brown) 50:36 [3] *** 9.53 km (5:19 / km)
20c shoes: Inov8 Orocs 340s

One of the strangest areas CLOK has with slag heaps and sand dunes. Quite a tricky course but was generally accurate. Took some poor routes where I got pretty stuck in deep undergrowth and marshes but mostly first splits. To win by 10minutes was quite nice!

Started off slightly slower but my pace went up throughout. Running well considering intervals yesterday.

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