Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: АТ

In the 7 days ending Aug 5, 2015:

activity	#	time	miles		km		+m				load
Orienteering	5	2:20:56	14.99	(9:24)	24.13	(5:50)	321	83 /	95c	87%	241.3
Running	9	1:44:29	8.51	(12:16)	13.7	(7:38)	84				43.5
S & C	4	1:33:00
Total	13	5:38:25	23.51		37.83		405	83 /	95c	87%	284.8
[1-5]	9	4:05:25

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Wednesday Aug 5, 2015 #

11 AM

Running warm up/down (Darnaway Middle) 17:00 [2] 2.0 km (8:30 / km) +31m 7:53 / km
shoes: VJ Bold 6

Jog to the start then some drills within the very limited space!

Orienteering race (Darnaway Middle) 30:09 [5] *** 4.99 km (6:03 / km) +28m 5:53 / km
spiked:14/18c shoes: VJ Bold 6

Darnanway Middle. Ok race, nothing special but good enough for joint top Brit. Started really poorly, lost 3 min by number 5 then was just trying to run hard to make up time and no more mistakes apart from maybe 20 sec of mess in gabout but nowt major. Really enjoyed the area though and am looking forward to a long tomorrow and am going to get rid of the mistakes!

12 PM

Running warm up/down (Darnaway Middle) 7:00 [1] 1.16 km (6:02 / km) +7m 5:51 / km
shoes: VJ Bold 6

Quick jog round the car park.

9 PM

S & C (Stretching & Rolling) 30:00 [0]

Legs feeling a tad tight

S6D - Day 3 Darnaway - C33 - Splits

Tuesday Aug 4, 2015 #

11 AM

Running warm up/down (Forres) 9:17 [2] 1.24 km (7:29 / km)
shoes: Salomon s-lab Sense 3

Jogging around then some limited drills as was cautious on my ankle: tape came off, so need some proper tape and it was feeling slightly dodgy but I thought I'd survive a sprint course...

Orienteering race (Forres) 11:22 [5] *** 2.57 km (4:25 / km) +62m 3:57 / km
spiked:22/24c shoes: Salomon s-lab Sense 3

Forres Sprint:

Started and couldn't feel the ankle at all so just went for it. Bit hesitant at the start and losing time to number 1 just because of the time it took me to get going, then settled into a nice tricky bit in the town with lots of uncross-able walls which in most cases I saw just in time to alter my route. Took a 33 sec breather at the timed out crossing as under 16s apparently can't cross roads...! Got going again, bit of control code confusion in the park but soon got up to speed and just went hard all the way to the end, had nothing going up the hill which was annoying, getting a bit fatigued by this point. Good race came second, 22 sec down on an Austrian who I beat on the first sprint race, annoyed but happy as well: no mistakes just lots of small hesitations.

12 PM

Running warm up/down (Forres) 7:28 [1] 1.15 km (6:30 / km) +14m 6:07 / km
shoes: Salomon s-lab Sense 3

Jogging with Dan round the fields.

8 PM

S & C (Stretching & Rolling) 31:00 [0]

Normal stretching then quite a bit of rolling as legs and back were very tight, feeling a lot better now!

S6D - Forres Sprint - 6 - Splits

Monday Aug 3, 2015 #

2 PM

Running warm up/down (Glen Strathfarrar) 6:17 [1] 0.31 km (20:16 / km)
shoes: Inov8 X-Talon 190s, #2

Jog/ Walk to the start counted as my CV then this was just drills and loosening off.

Orienteering race (Glen Strathfarrar) 35:28 [5] **** 5.57 km (6:22 / km) +151m 5:36 / km
spiked:17/18c shoes: Inov8 X-Talon 190s, #2

Second day. Nav was quite straight forward, not because it wasn't tricky but since you just had to go in the right direction and find a decent elephant track. Some of these were a bit churned up this late which made going very hard, especially up the hills. Felt like I was still orienteering well for most of the way round, except at #13 when I made a bit height judgement error and ran too far up the hill, losing 2 min which was annoying. Good enough for the win but need to iron out the last few mistakes, however really very chuffed with the win; very happy!

3 PM

Running warm up/down (Glen Strathfarrar) 5:49 [2] 0.84 km (6:55 / km)
shoes: Inov8 X-Talon 190s, #2

larl jog with a few stops to talk and got stomach cramp...

10 PM

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

Late night stretching while watching a while

S6D - Day 2 Strathfarrar - C33 - Splits

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

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