Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: АТ

In the 7 days ending Apr 11, 2021:

activity	#	time	miles		km		+m		load
Running	9	6:31:24	48.94	(8:00)	78.76	(4:58)	1126		180.1
Orienteering	5	3:29:28	20.64	(10:09)	33.22	(6:18)	1369	70c	173.2
S & C	3	2:15:00
Total	12	12:15:52	69.58		111.98		2495	70c	353.3
[1-5]	11	10:00:52

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Sunday Apr 11, 2021 #

10 AM

Running 29:20 [1] 5.29 km (5:33 / km) +94m 5:06 / km
shoes: Saucony Triumph 18

Orienteering 44:41 [4] *** 8.87 km (5:02 / km) +257m 4:24 / km
25c shoes: VJ iRock 3

SYO event @ Tankersley - Results

Big old day on the driving front, but all worth it to find some flags. Went pretty hard and the nav was okay. About mid way round I took a hefty tumble which knocked the wind outta me, and I wasn't running as fast after that. However I was catching an SYO man (which I later found out to be Oli Johnson, lol, the long hair threw me) but he was moving very well so the pace ramped back up to get the catch. Had to deploy some cheeky corner cuts to pass him but after that I orienteered very well in full spud speed mode till the finish. Great fun tbh, lots of paths but I actually find these sorta areas harder than deep skog, so pleased to keep it clean. More pls.

Running 47:03 [1] 8.58 km (5:29 / km) +134m 5:05 / km
shoes: Saucony Triumph 18

Bonked so hard.

Saturday Apr 10, 2021 #

10 AM

Running warm up/down 15:57 [1] 2.4 km (6:39 / km) +78m 5:43 / km
shoes: VJ iRock 3

Orienteering intervals 1:06:51 [4] 10.06 km (6:39 / km) +569m 5:11 / km
shoes: VJ iRock 3

3 * ~3km courses @ Blakeholme.

Mass start with Dan for the first two. One big wobble on the first one, and another on the last one. Apart from that good nav. Speed through the terrain was decent, ankle a bit sore on the first one so wasn't pushing through the rough sections well, second course went much better because the ankle felt fine and nav good and ran very hard. Third one legs a bit tired but still a good effort. Messed up the 2nd control on this loop so stopped and had a restart, much better after that, and good speed. Lots to work on but a good start to fast O season!
Forest in quality condtions, so lush.

1 PM

Orienteering 30:50 [1] 3.36 km (9:11 / km) +179m 7:15 / km
shoes: VJ iRock 3

Shadowing NWJS juniors.

Friday Apr 9, 2021 #

10 AM

Running 1:00:03 [2] 13.38 km (4:29 / km) +98m 4:20 / km
shoes: Saucony Triumph 18

Easy on roads. Legs feeling good and no pain from the ankle (which would expect on roads). It was a bit stiff this morning but nicely loosened off by the end of the run, good signs indeed.

5 PM

Running 30:01 [1] 6.17 km (4:52 / km) +88m 4:33 / km
shoes: Saucony Triumph 18

The block.

S & C 45:00 [0]

Thursday Apr 8, 2021 #

10 AM

Running 1:01:11 [2] 12.41 km (4:56 / km) +309m 4:23 / km
shoes: Saucony Triumph 18

Easy round the Wythop woods. On the big tracks for the ankle, which was more stiff than I'd anticipated this morning but pretty fine to run on.

5 PM

Orienteering 29:55 [1] * 6.2 km (4:49 / km) +44m 4:39 / km
18c shoes: Saucony Peregrine 10 ST

Little jog round the WCOC event at Allonby. Ankle surprisingly really g.

Wednesday Apr 7, 2021 #

11 AM

Running warm up/down 3:30 [1] 0.57 km (6:11 / km)
shoes: Saucony Triumph 18

Shuffle back to car.

Running warm up/down 16:48 [1] 3.28 km (5:08 / km) +13m 5:02 / km
shoes: Saucony Triumph 18

Running intervals 22:19 [5] 5.43 km (4:06 / km)
shoes: Nike Zoom Rival XC

Bailed session. Mainly coz I crunched my ankle on the second rep, but also head and legs weren't in it today :( Can't believe I managed to do the ankle on a track, albeit a pretty rough dirt track (which is very much not 400m). Pretty frustrated with myself, need to get the head in the game.

7 PM

Running 51:26 [2] 10.58 km (4:52 / km) +160m 4:31 / km
shoes: Saucony Triumph 18

Jog, ankle good, will just be a bit sore for ~1week I estimate.

S & C 45:00 [0]

Tuesday Apr 6, 2021 #

10 AM

Running 22:08 [1] 4.32 km (5:07 / km) +65m 4:46 / km
shoes: NVII Terra tt

Orienteering 37:11 [2] ** 4.73 km (7:52 / km) +320m 5:52 / km
27c shoes: NVII Terra tt

O-tek at Jaws - Map
Quite a rocky area, but I was moving okay. Technique grand.

Running 1:37 [1] 0.31 km (5:14 / km)
shoes: NVII Terra tt

5 PM

Running 30:01 [1] 6.06 km (4:57 / km) +89m 4:37 / km
shoes: Saucony Triumph 18

Monday Apr 5, 2021 #

5 PM

S & C 45:00 [0]
(rest day)

Need to actually do something on a rest day coz despite all the extra time I've done pretty much fug all.

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