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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: АТ

In the 7 days ending Oct 23, 2016:

activity # timemileskm+m
  Stretching/ Rolling6 2:47:00
  Orienteering2 2:21:26 15.01(9:25) 24.15(5:51) 23039 /46c84%
  S & C5 2:20:00
  Running4 1:59:50 13.61(8:48) 21.91(5:28) 465
  Swimming1 50:00
  Cycling1 43:28
  Total17 11:01:44 28.62 46.06 69539 /46c84%
  [1-5]11 8:14:44
averages - sleep:7.9

» now

Sunday Oct 23, 2016 #

1 PM

Running warm up/down 10:43 [1] 1.36 km (7:52 / km) +6m 7:42 / km
shoes: Inov8 X Talon 225

Orienteering 1:11:14 intensity: (5:00 @2) + (33:00 @3) + (33:14 @4) **** 12.13 km (5:52 / km) +144m 5:33 / km

Welsh league - Newborough Forest Day 2 - Brown - 9.3km.


Another nice long race to compete with and had more of a focus on racing today.

Start - 17

17 - Finish

Started to #1 fine but then ballsed up the route to #2 really badly. Thought straight through some grot would be fine, it was't. Maybe 2 mins lost? Quite annoyed but knew there was still a long way to come so forgot about it.

Went through #3, 4, 5 in a technical section fine but a bit hesitant which was to be the story of the day. Only longish leg to #6 was a long track run where I felt alright but not very nifty then into some more technical bits. Used the comass today and it payed off into #7 , could have done #8 better but no time lost. Really hesitant to #9 especially when I didn't see the path I'd crossed which was part of my plan so was very confused when I hit the technical sections, realised soon enough, reset and continued on.

Went through a really good section apart from maybe my route to #12, lost a bitof time along the beach section but generally OK. Final loop was a bit scrappy, probably thinking a bit too much about finishing rather than making my final picture for the control circle. These mistake were only about 30s max though for about 3 control so not major time loss just annoying little mistakes.

Overall felt much better physically today, apart from getting blisters near the end which was uncomfortable but could run when I wanted to today and feeling strong in the terrain. Technically a lot to work on, especially finding a way to reduce the time I had to stand still to read the amp for the next section. Compass would probably have helped here. But again it was a great day out and really enjoyed myself!

Running warm up/down 6:47 [1] 1.14 km (5:57 / km) +2m 5:54 / km
shoes: Inov8 X Talon 225

8 PM

Stretching/ Rolling 28:00 [0]

Nice reset if legs. Muscles fine and so far KT tape seems to be holding my knee together well. Taking tomorrow off as a precaution to let it rest but it hasn't got worse over the last two days so positive signs!

Saturday Oct 22, 2016 #

12 PM

Running warm up/down 7:26 [1] 1.28 km (5:47 / km) +7m 5:37 / km
shoes: Inov8 X Talon 225

Jog with Dan along the beach the some drills. Kept it light.

Orienteering 1:10:12 intensity: (5:00 @2) + (55:00 @3) + (10:12 @4) **** 12.03 km (5:50 / km) +86m 5:38 / km
spiked:18/21c shoes: Inov8 X Talon 225

Welsh League - Newborough Forest - Brown - 9.3km.


Been really looking forward to this a while, a proper length course in some great terrain. Aims for today was to work on making a detailed picture of the circle and route which was a challenge in such detailed terrain.

Start - 16. (Image quality low)

16 - Finish

Started well, slowing down when necessary to read the detail. Slight wobble at #6 but nothing major. Biggest mistakes came at two consecutive controls (a common theme) at #11 and #12. My route to #11 was aggressive (straight) and left me with no clue where I was attacking the control from which needless to say didn't help with making a picture if I didn't know where I was doing this at/ to. Luckily there was a lot of people around and I didn't lose as much time as I probably should have. From there I rushed out of the control, trying to make the picture as I went and not paying attention much to compass. This popped me out onto the path behind the the control about 45 degrees off line. Again didn't lose much time due to the handy catching feature but still learned my lesson and made sure to nail the next few controls.

At around #14 running started feeling bad and legs were getting heavy and my stomach was feeling dodgy which didn't help. Ran the first long leg then halfway through the second (#16) stopped to relieve my stomach... and had a gel which gave some energy back to the legs.

Into the final loop, no problems and cruised home quite happy with the days work. Focus was high for most the course, especially at the end when it would have been so easy to lose it completely. Aim of focusing on picture had been met, although as at #12 more compass would have maybe been useful. Great day out!

Running warm up/down 6:45 [1] 1.14 km (5:57 / km) +5m 5:49 / km
shoes: Inov8 X Talon 225

Jog round car park, not feeling too dead.
9 PM

Stretching/ Rolling 25:00 [0]

Got back to accommodation, had a nap and legs felt better for it. Not feeling to bad considering today's outing.

Friday Oct 21, 2016 #

6 AM

S & C (BBA) 17:00 [1]
slept:7.0 (rest day)

Right - 47s, Left - 67s.

Travelling to Anglesey today and need to look after the knee. Another rest day it is.

Felt fine this morning, ankles definitely getting stronger since I felt no pain or weakness running through terrain yesterday and the time on balance board with eyes shut is gradually increasing! Added in some hamstring/ glute work with the theraband.

Thursday Oct 20, 2016 #

7 AM

S & C 1:10:00 [2]
slept:7.5 shoes: Nike Lunaracer+ 3


Same as last week but a bit more structured. Felt strong but not as bouncy as I'd like on the plyo yet.
5 PM

Running 47:10 intensity: (29:33 @1) + (14:52 @2) + (2:45 @3) 7.55 km (6:15 / km) +297m 5:13 / km
ahr:138 max:167 shoes: Inov8 X Talon 225

Recce of a terrain loop up above Cogra Moss with Zac. Plan is to run the loop as part of a long run to get used to tough terrain. It started with a gradual uphill through heather, some contouring on sheep trods, along a gentle slope then hitting the biggest climb before descending back to the start via the heathry patches. Nice.

Map (without route)

Getting a bit nippy out but was a great evening and setting sun back at the car was very nice, good way to spend an evening!
10 PM

Stretching/ Rolling 30:00 [0]

Normal. Legs kinda soreish but still feeling rather good. Easy does it though.

Wednesday Oct 19, 2016 #

6 AM

S & C (BBA) 15:00 [1]

Right - 36s, Left - 39s.
5 PM

Cycling 43:28 intensity: (26:30 @1) + (11:14 @2) + (1:57 @3) + (3:47 @4)
ahr:137 max:182 shoes: Giro Triple

18.01km, 334m, 24.9km/h.

Short ride out to have a bash at the Higham Hill TT segment: a shorter and more punchy climb than Whinlatter. Felt alright and got some nice lactic flowing by the top, new PB by 20sec to go 13th in 4.02 min/s on strava. After that cruising very slowly home, battling darkness.

Hopefully that'll be the last ride for a while and I can get back into running, will see how knee feels.
6 PM

Stretching/ Rolling 28:00 [0]

Normal. Calfs feeling a bit sore.

Tuesday Oct 18, 2016 #

7 AM

Swimming 50:00 [2]

Normal morning swim. Felt alright and back on the 100 lengths :)
4 PM

Running 40:59 intensity: (7:13 @1) + (11:33 @2) + (22:13 @3) 9.44 km (4:21 / km) +146m 4:02 / km
ahr:158 max:174 shoes: Nike Lunaracer +3 SP16

Steady run out on the roads as part of my easing into winter training plan. Took a sprint map for first three km, but once that was finished it got quite boring and very sweaty in my OMM jacket. Anyway felt alright, never out of breath and legs were fine. Will see how knee reacts: it felt fine during the run.
7 PM

Stretching/ Rolling 29:00 [0]

Monday Oct 17, 2016 #

7 AM

S & C (BBA) 17:00 [1]
(rest day)

Right - 41s, Left - 43s.
6 PM

S & C (Core) 21:00 [3]
(rest day)

Normal Core.
8 PM

Stretching/ Rolling 27:00 [0]
(rest day)

Legs feeling completely fine.

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