Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: АТ

In the 7 days ending Aug 2, 2015:

activity	#	time	miles		km		+m				load
Orienteering	7	3:48:43	20.25	(11:18)	32.59	(7:01)	80	76 /	91c	83%	194.1
Running	13	2:52:52	13.44		21.63		107				101.8
S & C	1	16:00
Total	16	6:57:35	33.69		54.22		187	76 /	91c	83%	296.0
[1-5]	15	6:41:35

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Sunday Aug 2, 2015 #

11 AM

Running warm up/down (Achagour) 23:43 [2] 2.96 km (8:01 / km) +10m 7:53 / km
ahr:135 max:161 shoes: VJ Bold 6

Jog to the start then some drills.

Orienteering race (Achagour) 54:06 [4] **** 8.43 km (6:25 / km) +73m 6:09 / km
ahr:172 max:185 spiked:14/18c shoes: VJ Bold 6

Started off full of confidence and words of wisdom from the BOF tour were in my head. Had a full plan to number 1 and hit my attack point fine, but I don't think I read the contour detail enough and missed it. Very annoyed and a horrendous start, head was in a bad place after that and didn't feel like I was racing it much, bad start to the week! Oh well 5 more days to go...

9 PM

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

Feeling better

S6D - Day 1 Achagour - C33 - Splits

Saturday Aug 1, 2015 #

7 PM

Running warm up/down (Nairn Sprint) 13:36 [2] 1.96 km (6:56 / km) +6m 6:50 / km
shoes: Salomon s-lab Sense 3

CV, drills and then sprints. Feeling OK an ankle was fine.

Orienteering race (Nairn Sprint) 9:51 [5] *** 2.57 km (3:50 / km) +7m 3:47 / km
spiked:16/17c shoes: Salomon s-lab Sense 3

Ran the junior course, took it out hard and sustained a decent pace. Nav was easy so there wasn't many problems there and legs felt OK, winning when I finished so quite happy.

8 PM

Running warm up/down (Nairn Sprint) 14:19 [1] 2.08 km (6:53 / km) +16m 6:38 / km
shoes: Salomon s-lab Sense 3

Easy jog round the town then a jog to the sea for an ice bath.

S6D - Nairn Sprint - Junior_Sky - Splits

Friday Jul 31, 2015 #

Event: WOC 2015 & Scottish 6 days

Wednesday Jul 29, 2015 #

12 PM

Running warm up/down (BOF Tour) 10:00 [2] 1.0 km (10:00 / km)
ahr:117 max:166 shoes: VJ Bold 6

Jog and walk to the start, looking at the terrain then some drills.

Orienteering (BOF Tour) 34:37 [3] **** 5.4 km (6:25 / km)
ahr:162 max:180 spiked:14/15c shoes: VJ Bold 6

Craig leach "planning" and execution training. Got the maps the night before so we had the whole evening to plan routes and create plans for all the legs. Started off slowly and a wee bit right to 1 but fine and no time lost, then massively off like to 2 but came back in and hit it (more by luck than anything else). After that speed started to pick up a bit and I was in control for the rest of it, executing the plans reasonably well. Spotting good lines through the terrain nd generally spiking the controls so quite pleased!

1 PM

Running warm up/down (BOF Tour) 9:18 [1] 1.5 km (6:12 / km)
ahr:139 max:153 shoes: VJ Bold 6

Easy jog back from the finish, then some more jogging on top of that.

Tuesday Jul 28, 2015 #

11 AM

Running warm up/down (BOF Tour) 15:00 [2] 1.5 km (10:00 / km)
ahr:153 max:172 shoes: VJ Bold 6

Jogging along some trails, then Jackie lead the drills part of the warm up, really focusing on technique, then walking to the start of the exercises.

12 PM

Orienteering (BOF Tour) 37:00 [2] *** 3.35 km (11:03 / km)
ahr:126 max:166 spiked:3/4c shoes: VJ Bold 6

Compass training on Uath Lochan, little out and back exercises to see how accurate you could be. On the first ones I kept drifting left then corrected this for the past two and nailed them.

1 PM

Orienteering (BOF Tour) 30:00 [2] **** 3.8 km (7:54 / km)
spiked:5/8c shoes: VJ Bold 6

Second compass exercise, this time in low vis going to point features so quite tricky, managed to get them all OK but was never bang on with the compass apart from two of them. The pace was slow so that I got them all right and Ben Chesters was shadowing me to see what I was like, so we were stopping and talking about what I'd just done. All good and feel a bit more confident on the compass but a lot of work is still needed!

2 PM

Running warm up/down (BOF Tour) 13:44 [2] 1.41 km (9:44 / km)
ahr:142 max:170 shoes: VJ Bold 6

Warm up with Aidan, doing some fancy drills which seemed like dancing and not drills, but he said that they were all approved running drills so must have been legit ?

Orienteering (BOF Tour) 39:17 [3] **** 5.54 km (7:05 / km)
ahr:171 max:184 spiked:15/17c shoes: VJ Bold 6

Two picture exercises, so no compass allowed therefore forcing you to read the contour detail. Pushed quite hard on them and nav was generally spot on in most places which was pleasing. Running with Tim on the last loop so probably didn't do all of the nav that I should have but I was still in control the whole way and felt really confident by the end of it!

3 PM

Running warm up/down (BOF Tour) 10:33 [2] 1.4 km (7:32 / km)
ahr:141 max:156 shoes: VJ Bold 6

Jog round one of the ponds, chatting all the way. Good day!

Monday Jul 27, 2015 #

10 AM

Running (BOF Tour) 26:47 [2] 4.56 km (5:52 / km)
ahr:148 max:164 shoes: Inov8 X-Talon 190s, #2

Jog down to the start of the time trails

11 AM

Running (BOF Tour) 6:12 [5] 1.41 km (4:24 / km) +75m 3:28 / km
ahr:179 max:184 shoes: Inov8 X-Talon 190s, #2

Track time trail, pushing along the flats and good nd for it up the hills, felt good and took second 13 secs down on Alex so happy!

12 PM

Running (BOF Tour) 9:40 [5] 1.85 km (5:14 / km)
ahr:183 max:189 shoes: Inov8 X-Talon 190s, #2

Terrain tempo, very rough but really fun, felt easy on the first lap then smashed the last lap. Full 37 sec behind Alex but still in second (I think) so happy again. Fell over twice which wasn't too bad compared to some people.

5 PM

Running warm up/down (BOF Tour) 10:00 [2]
shoes: Inov8 X-Talon 190s, #2

Jogging, toilet, drills and stretches

Orienteering (BOF Tour) 23:52 [3] **** 3.5 km (6:49 / km)
spiked:9/12c shoes: Inov8 X-Talon 190s, #2

Moor of Alvie. First time in this terrain so tried to race but techniques were sloppy and messed up, cruised after that Coz race mode was not engaged and tried to get the nav spot on. Worked for the last half and was mainly clean but very slow!

6 PM

Running warm up/down (BOF Tour) 10:00 [1]
shoes: Inov8 X-Talon 190s, #2

But if easy jogging with finlay, then some stretches

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