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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: АТ

In the 7 days ending Jan 24, 2015:

activity # timemileskm+mload
  XT4 3:01:47 9.73 15.66 199171.3
  Running5 2:29:00 6.54 10.53 124152.3
  S & C7 2:25:0073.8
  Orienteering3 1:41:56 8.64(11:48) 13.9(7:20) 43120 /30c66%76.4
  Total17 9:37:43 24.91 40.09 75420 /30c66%473.8
  [1-5]13 8:15:43

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Saturday Jan 24, 2015 #

12 PM

XT (Dan's to SaleFell) 29:00 [3] 7.84 km (16.2 kph) +149m

My dad and david were off doing something today, so me and Dan decided to do some training..
1 PM

Orienteering (Compass Work) 38:57 [3] **** 4.71 km (8:16 / km) +212m 6:45 / km
spiked:7/13c shoes: Inov8 X-Talon 190s

I did some dodgy planning to make a compass map. Basically I screen shotted a map of sale fell into paint, cropped it an put some controls on using the circle function. Then copied it into word and blanked out a lot of the area with a white square. A very easy and fast way to make a decent compass work map! Of course there were no controls out there so we just had to guess that we were in the right place. I think we only didn't get to the right control site on three of them... But apart from that it was good. My bearings were decent, I was especially happy with one of them that we were bang on except for when we got near the control site we lost faith and ran off. Most of them were actually quite good, I was going in the right direction and pretty accurately. The last one was a bit confusing especially since there were no control flags, so we had no way of knowing whether we were in the right place, turns out I was on line then got dragged down by a feature that looked like the one I was looking for. All good fun.

XT (SaleFell to Dan's) 27:47 [3] 7.82 km (16.9 kph) +50m

Biked back to Dan's, hands were getting a bit cold...
8 PM

S & C (Stretching & Rolling) 25:00 [0]

Stretching while watching oceans thirteen, good film

Friday Jan 23, 2015 #

4 PM

XT (Turbo) 1:10:00 [4]
shoes: Giro Triple

10 minutes spinning warm up
30 min tempo
5 min easy
15 min tempo
10 min cool down

Good long session, the turbo is good coz it doesn't put any strain on my hamstrings tendon so my leg is still sort of recovering.
6 PM

S & C (Stretching & Rolling) 22:00 [0]

12min stretching, 10 min rolling
8 PM

S & C (Core) 26:00 [4]

Thursday Jan 22, 2015 #

6 PM

Orienteering (Night Series - Threlkeld) 36:46 [3] *** 4.99 km (7:22 / km) +219m 6:03 / km
spiked:13/17c shoes: Inov8 O-rocs

Snow!! I wasn't going hard, didn't want to upset the leg. So I was trying to get the navigation spot on- it just didn't happen. My bearing were terrible, like 30 degrees off on one of them, maybe more! I think I need some emergency bearing training!

Wednesday Jan 21, 2015 #

Note

Was going to do an interval session, but there is definatly something wrong with my hamstring, so dad said just rest it but I want to see a physio.
6 PM

S & C (Core) 27:00 [4]

Normal, but with side planks as well
7 PM

S & C (Arms) 10:00 [3]

4 lots of:
20 bicep curls (2kg)
10 tricep dips
10 dumbbells arm raises (side)
10 dumbbells arm raises (infront)
10 press ups (holding at floor for 1 sec)

Then after the four sets, 10 bicep curls (each arm) 10kg!

Tuesday Jan 20, 2015 #

7 AM

XT 55:00 [3]

100 lengths this morning, the usual session
4 PM

Running warm up/down 15:00 [3]
shoes: New Balance Baddeley 890V3

3 laps of the track, lots of drills then I put my spikes on and did some sprints. Was trying to delay starting to see if anyone else was going to turn up, but no-one did so I started in my own.
5 PM

Running (Track session) 50:00 [4]
shoes: Puma TFX

Was feeling pretty good tonight, I wasn't running with anyone which made it a bit harder and I probably wasn't going as fast as when I'm running with a partner but you gotta train by yourself sometimes! It was 8 lots of 300m, 200m

I was holding back a bit on the first four sets then I just let rip on the last four. Legs were gone by the last set...
8 PM

S & C (Stretching & Rolling) 16:00 [0]

Monday Jan 19, 2015 #

4 PM

Running warm up/down 20:00 [2] 2.28 km (8:46 / km) +17m 8:27 / km
shoes: New Balance Baddeley 890V3

Jogged out to the hill, did some drills and stretches and was ready to go. (the distance isn't right, coz I turned the garmin off half-way through the warm up)
5 PM

Running hills 45:00 [4] 7.73 km (5:49 / km) +97m 5:29 / km
shoes: New Balance Baddeley 890V3

Did some sprint on the flat to warm up first. Then I did
10s, 20s, 30s, 40s, 50s, 1 min, 1 min, 50s, 40s, 30s, 20s, 10s.
Jogging back to the start after each one.
then 5 mins rest (not included in the time)

2 X 1 min
2 X 50s
2 X 40s
2 X 30s
2 X 20s
2 X 10s

I started off in the daylight, but it soon got dark and icy, I had a torch but it ran out, so the last few reps were pretty dodgy in complete dark...

Running warm up/down (Jog Home) 4:00 [1] 0.52 km (7:42 / km) +10m 7:01 / km
shoes: New Balance Baddeley 890V3

7 PM

S & C (Stretching & Rolling) 19:00 [0]

Sunday Jan 18, 2015 #

11 AM

Orienteering (Medium course) 10:13 [3] 1.7 km (6:01 / km)
shoes: Inov8 X-Talon 190s

Very easy area, just running smoothly, no mistakes but then it wasn't hard.

Orienteering ("Long" course) 16:00 [3] 2.5 km (6:24 / km)
shoes: Inov8 X-Talon 190s

Forgot my Garmin so this was straight line distance, cruised round again and made no mistakes.

Running (No Map) 15:00 [3]

Ran round some of the controls, trying to see how fast I could punch and get away from the control, bit of sprint training.

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