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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Benjamin G

In the 7 days ending Apr 30, 2006:

activity # timemileskm+m
  Orienteering2 3:18:40 11.68(17:01) 18.79(10:34) 59020 /0%
  Warm-up / cool-down1 24:00
  Run (medium)1 20:00
  Pilates1 15:00
  Circuit Training1 10:15
  Total5 4:27:55 11.68 18.79 59020 /0%
averages - sleep:7.4 rhr:68

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Sunday Apr 30, 2006 #

Orienteering race 2:19:49 [3] *** 12.89 km (10:51 / km) +400m 9:23 / km
ahr:170 slept:8.0 shoes: VJ Falcons

Course: M21E.
? about HR.
Ran with hydration system - useful on this occasion methinks. Also took energy gels at around 12-12-13 and 18-19.
Winning time: 1:24:12 4:59/km (Northrop)
My time: 166%, 8:17/km

Saturday Apr 29, 2006 #

Event: 10Mila 2006

Orienteering race 58:51 [4] *** 5.9 km (9:58 / km) +190m 8:35 / km
ahr:181 spiked:20/rhr:69 slept:8.5 shoes: VJ Falcons

British Middle Champs
0007 Day 1, Fonthill
Course: Men's Elite
For some analysis, see AP splits.
Recently, my biggest problem by far has been physical fitness. This was also a major problem today, but the second half of today's course shows I still have a long way to go with regards technical consistency. Many of these mistaked may have been due to tiredness.
On a positive note, the first half of the course (1-9) represent a good performance on my part. Not perfect technically, with lots of little mistakes, but the combination of pushing it physically whilst staying relatively clean seems to have been relatively successful. I would be good to be able to do this for not only the 1st half of middle courses, but for the whole of long courses. To do this, a lot of endurance work is required - increased running speed can be worked on later. (Must remember to pace myself more tomorrow - it's going to be long!)
Winning time: 33:28, 4:17/km (Neil Northrop)
My time: 176%, 7:33/km
(1st Half, 1-9, 2.355km, 75m:
Winning time: 12:32, 4:02/km (Northrop/Archer)
My time: 18:53, 151%, 6:05/km)
Physical: HRM recorded a max of 211, but I think was due to unreliability. However, I did observe what I think were reliable readings in the 190s when I looked at it just after no. 9. Exhaustions seems to hit legs and feet, rather than CV, escpecially when it's hilly. Pain on soles of feet bothered me a lot today, despite new O-shoes and wearing proper running socks. Need to start being pro-active with foot massaging before races.

Friday Apr 28, 2006 #

rhr:72 slept:5.5 (rest day)

Was going to do a test circuit today, but probably not a good idea as have rel. high heart rate due to lack of sleep - was writing up AGM minutes until after 4am last night, 2500 so far, but am only about 1/3-1/4 of the way through! Have also realised that I am orienteering all weekend, so maybe good to have complete rest day anyway.

Thursday Apr 27, 2006 #

Pilates 15:00 [1]
rhr:66 slept:8.0

Wednesday Apr 26, 2006 #

Warm-up / cool-down 24:00 [1]
shoes: Hi-Tec Silver Shadows

Warm-up - 12mins
(Circuits - 10mins)
Cool-down - 12mins

Circuit Training 10:15 [3]
ahr:148 max:172 rhr:65 slept:8.5 shoes: Hi-Tec Silver Shadows

Programme week 1 day 6
Same as 20/04/06

Tuesday Apr 25, 2006 #

Run (medium) 20:00 [2]
ahr:157 max:191 slept:6.5 shoes: Nike Air Pegasus

Felt ill again when first got up, but travel really wasn't too bad at all.
Was going to do some circuit training, but after spending too long thinking about birds I realised I didn't really have time as I'd booked dinner in college, so decided to go for a quick run instead (and actually look for some waterfowl in the park). Worked out I only had time for 10mins, decided to go for 15mins, came back after 20mins. Run wasn't steady at all, but more of a do what you feel like one:
- Found a nicely concealed tree in the parks and tried to climb it. Need more practice, preferably when I don't have good running shoes on.
- Spotted a couple of geese sitting next to the river, and jogged towards them. They stood up, raised their heads, stuck their long tongues out and hissed menacingly at me. I hissed back, but gave them a wide birth so that I didn't upset them too much. Thinking about it, I think it was probably nasty of me to disturb them, especially during their afternoon nap. Should be more thoughful in future. (If Down vs Gown goes ahead, I hope it is on friendly terms.)
(Heart rate monitor kept giving nonsensically low readings towards end of run. Probably need to faster tighter in future.)
Did get to dinner in the end, after almost forgetting to put a dressing gown on when dashing out of room to shower, though most people had finished.

Monday Apr 24, 2006 #


Didn't feel too well in morning - probably due to lack of sleep and headache following train journey yesterday.

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