Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: АТ

In the 7 days ending Nov 21, 2016:

	activity	#	time	miles		km		+m				load
	Running	6	3:40:56	24.58	(8:59)	39.56	(5:35)	603				104.0
	Stretching/ Rolling	6	2:27:00
	S & C	5	2:16:00									62.0
	Orienteering	3	1:32:12	11.07	(8:20)	17.82	(5:10)	331	46 /	55c	83%	115.3
	XT	1	50:00									12.5
	Total	18	10:46:08	35.65		57.38		934	46 /	55c	83%	293.8
	[1-5]	12	8:19:08
averages - sleep:8.6 rhr:52

2:05

0:00

» now

Monday Nov 21, 2016 #

4 PM

Running 38:00 7.09 km (5:22 / km) +81m 5:04 / km
ahr:134 max:153 shoes: Nike Lunaracer +3 SP16

Recovery jog with the WCOC lot. Miserable weather so having a group definitely made it more enjoyable. Legs felt fine, maybe a bit sorer at the end than at the start but overall not too bad. Big toe on right foot was weirdly very sore at the end, hmm.

8 PM

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

Normal Core. Pumped.

9 PM

Stretching/ Rolling 28:00 [0]

Legs not sore, just a tad heavy

Sunday Nov 20, 2016 #

Event: British Schools Orienteering Championships

6 AM

S & C (BBA) 13:00 [1]
slept:9.0

Right - 24s, Left - 34s.

At the YHA, made do.

10 AM

Running warm up/down 14:31 [1] 2.2 km (6:35 / km) +4m 6:32 / km
shoes: Inov8 X Talon 225

Orienteering 28:34 [5] ** 6.3 km (4:32 / km) +91m 4:14 / km
spiked:16/18c shoes: Inov8 X Talon 225

Much better technically, bit pooped physically.

Results

Running warm up/down 13:29 [1] 2.55 km (5:18 / km) +8m 5:13 / km
shoes: Inov8 X Talon 225

Jog round park.only time today I've been warm enough.

9 PM

Stretching/ Rolling (Rolling) 10:00 [0]

Saturday Nov 19, 2016 #

Event: World Schools Selection Race / British Schools Orienteering Championships (

1 PM

Running warm up/down 13:34 [2] 2.11 km (6:25 / km) +24m 6:04 / km
shoes: Inov8 X Talon 225

5 mins easy, 2 mins steady, drills. Ran out of time to finish off drills.

Orienteering 35:12 [4] *** 6.92 km (5:05 / km) +114m 4:42 / km
spiked:13/20c slept:7.0 shoes: Inov8 X Talon 225

World schools selection.

Results

My orienteering was just embarrassing today. Another opportunity tomorrow!

Running warm up/down 10:32 [1] 2.01 km (5:15 / km) +7m 5:09 / km
shoes: Inov8 X Talon 225

Jog of fields. Pissed right off.

8 PM

Stretching/ Rolling 25:00 [0]

Friday Nov 18, 2016 #

7 AM

S & C (BBA) 16:00 [1]
slept:9.0 (rest day)

Right - 72s, Left - 70s.

Snow has arrived on the fells!

9 PM

Stretching/ Rolling 28:00 [0]
(rest day)

Feeling good.

Thursday Nov 17, 2016 #

7 AM

S & C (Gym) 1:10:00 [2]
slept:9.0 shoes: Nike Lunaracer+ 3

Morning gym.

20 squats
50 mountain climber
10 squats with 25kg
20 press ups
10 side step ups
1 min plank
20 calf raises
10 lunges each leg (12kg dumbells each side)
20 clams each side
10 hamstring curls
1 min wall squat

Twice through. Felt alright, everything was quite easy.

Two sets of core based on normal stuff just made each exercise harder in some way.

Finished off with a little plyo onto and off the bosu ball. Good fun, felt quite bouncy.

Need to make a record of all this so I know what to do each week!

6 PM

Running warm up/down 13:57 [1] 1.87 km (7:28 / km) +39m 6:46 / km
shoes: Inov8 X Talon 225

Jog out along track. Drills and few stretches.

Orienteering 28:26 [2] ** 4.59 km (6:11 / km) +125m 5:27 / km
spiked:17/17c shoes: Inov8 X Talon 225

WCOC Night Event - Kelton fell top.

Results

More compass work, letting needle settle then looking up and going. Simple stuff but want it's worth it, so that in races hopefully it will come like second nature.

Went well, backed off physically right from the start despite feeling really good. Went through the first few fine, just some pictures lacking which wouldn't be a problem with CDs or (hopefully) if I was working on picture. Caught out at #5 when I started the leg and hadn't looked at it before hand. Decided in the name of compass training that straight was great (even though it probably wasn't). Through that loop nicely, caught niamh at #12, whilst also doing the best bearings of the night which was nice since I didn't rush anyting from being 'pressured'.

#14 was a tad wobbly, probably didn't take enough time to let the compass settle going down the mine workings slope. #17 in wrong place but apart from that all good! Average of 4% deviation from straight line, nae bad.

Running warm up/down 10:09 1.85 km (5:28 / km) +50m 4:50 / km
shoes: Inov8 X Talon 225

5 * 10s strides. Jog.

Wednesday Nov 16, 2016 #

7 AM

S & C (BBA) 16:00 [1]
slept:9.0

Right - 87s (!!), Left - 54s.

5 PM

Running 59:21 10.77 km (5:31 / km) +332m 4:46 / km
ahr:156 max:186 shoes: Inov8 X Talon 225

Run from Fell Dyke car park up past Cogra Moss and into the terrain loop for a wee bash, then back down the same way and jog through the fields back to Zacs. Felt good, pushed on a bit on the first Hill then cruised the terrain. Descended well which was very fun and quite sketchy, then had to put zac in his place at the end ;)

Knee felt dodgy through the day, run actually made it better although I didn't know this so only did the hour instead of 90.

9 PM

Stretching/ Rolling 28:00 [0]

Tuesday Nov 15, 2016 #

7 AM

XT 50:00 [1]
rhr:52 slept:8.5

Normal swim. Felt alright.

4 PM

Running warm up/down 15:46 2.04 km (7:43 / km) +18m 7:23 / km
ahr:128 max:149 shoes: Nike Lunaracer +3 SP16

Jog n drills.

Running intervals 23:17 5.66 km (4:07 / km) +31m 4:00 / km
ahr:172 max:190 shoes: Nike Lunaracer +3 SP16

4 * (900m, 30s rest, 300m, 1.30 min rest)

On the old railway by myself. Underfoot was slippery because of all the greasy leaves which made things a bit slow. Felt alright, maybe a bit tired but managed to get the heart rate up. Gonna build these sessions up to over 5km of running hard in time.

Running warm up/down 8:20 1.41 km (5:54 / km) +9m 5:44 / km
ahr:139 max:157 shoes: Nike Lunaracer +3 SP16

Jog round town.

8 PM

Stretching/ Rolling 28:00 [0]

« Earlier | Later »