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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: АТ

In the 7 days ending Jan 27, 2017:

activity # timemileskm+mload
  Orienteering4 2:47:38 19.86 31.96 82795 /105c90%151.8
  Running5 2:24:12 17.18(8:24) 27.65(5:13) 30284.9
  Stretching/ Rolling5 1:25:00
  S & C2 1:17:0038.5
  XT1 50:0025.0
  Total14 8:43:50 37.04 59.61 112995 /105c90%300.2
  [1-5]10 7:18:50

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Friday Jan 27, 2017 #

5 PM

Running 32:42 intensity: (7:29 @1) + (15:19 @2) + (7:34 @3) + (2:20 @4) 7.04 km (4:39 / km) +119m 4:17 / km
ahr:153 max:183 shoes: Adidas Adizero Boston 6

Motivation for this: 0.
9 PM

S & C 27:00 [2]

Core + Stuff.

Stretching/ Rolling (Full) 23:00 [0]

Thursday Jan 26, 2017 #

Event: Night Series - Latterbarrow / Swarth Fell
 
7 AM

XT 50:00 [2]

Morning Swim. Feeling meh.
6 PM

Orienteering 33:16 [2] ** 5.23 km (6:21 / km) +185m 5:24 / km
spiked:8/10c shoes: Inov8 X Talon 225

WCOC Night Orienteering - Swarth Fell

Legs fine, rest of me felt shite. Nav was easy so compass practise tonight. Fair few bananas in there, need to work on it still.

Wednesday Jan 25, 2017 #

Running 50:00 intensity: (35:00 @3) + (10:00 @4) + (5:00 @5) 10.0 km (5:00 / km)
shoes: Adidas Adizero Boston 6

Phys testing at Crewe. Did worse than last year; only just got into 19kph and graphs have had a healthy upwards shift... i.e. a higher heart rate for all paces... ah well, work to get done.

Tuesday Jan 24, 2017 #

8 PM

Stretching/ Rolling 12:00 [0]
(rest day)

Phys testing tomorrow.

Monday Jan 23, 2017 #

4 PM

Running 35:37 [1] 6.93 km (5:08 / km) +80m 4:52 / km
shoes: Adidas Adizero Boston 6

Ladz recovery run. Purely ladz today, good chat as ever.
5 PM

S & C (Gym) 50:00 [2]
shoes: Nike Lunaracer +3 SP16

Normal stuff. Feeling good on the first set and more tired on second set.
9 PM

Stretching/ Rolling (Full) 24:00 [0]

Sunday Jan 22, 2017 #

Note

Been a decent few weeks, aerobic capacity seems to be good coming out of base phase and my orienteering is very good now at a steady speed. Now to start doing more harder intervals and orienteering sessions leading into spring races.
10 AM

Running warm up/down 10:45 [2] 1.37 km (7:49 / km) +97m 5:47 / km
shoes: Inov8 X Talon 225

Though I was gonna be late so was shifting up the hill...

Orienteering 1:08:17 [3] ** 12.32 km (5:32 / km) +393m 4:47 / km
spiked:43/45c shoes: Inov8 X Talon 225

EUOC Big Weekend - Arthur's Seat Classic.

Part 1 / Part 2 / Micro Sprint / Part 4 / Results

Aim was Big --> small in my planning, i.e. simplify for most the leg them add lots of detail at the end near the control. Went very well, taking all of the controls without problem and was never out of control at this steady pace. Only control I messed was in some gorse and I expected to be able to get through it but couldn't.
The extra 'challenge' was good bants although I have to say my climbing was shite. Long leg I road ran it like last year and had a gel, flowed nicely through the very fun Micro O section and then running with some guy near the end. Legs quite tired at the end, need some easy days.
2 PM

Orienteering race 1:46 [5] *****
spiked:12/12c

Maze O with Dan, Carys, Niamh, Pete, Pete, Nixon and Matt. Bloody brilliant fun.
7 PM

Stretching/ Rolling 12:00 [0]

Hips a wee bit sore. Need to keep on top of that.

Saturday Jan 21, 2017 #

Event: EUOC Big Weekend
 
12 PM

Running warm up/down 9:45 [1] 1.27 km (7:42 / km) +1m 7:40 / km
shoes: Adidas Adizero Boston 6

Orienteering tempo 1:04:19 [4] **** 14.4 km (4:28 / km) +249m 4:07 / km
spiked:32/38c shoes: Adidas Adizero Boston 6

EUOC Big Weekend Urban - Mens Open.

Results / Map

Wanted to give this a good go and see where my sprint technique is. Started alright, Hit the turn over and had no clue what I was gonna do so just winged it down to the grass market and then made up my mind, not great technique. Anyway really enjoyed the course after the grind up to the top of colton hill, nice tricky sections and constantly being caught out. Felt good for most of it as well which was a bonus, even managed to take the final lot of steps well.

Running warm up/down 5:23 [1] 1.04 km (5:11 / km) +5m 5:03 / km
shoes: Adidas Adizero Boston 6

9 PM

Stretching/ Rolling 14:00 [0]

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