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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: RHF

In the 7 days ending Apr 7:

activity # timemileskm+m
  Orienteering2 3:42:04 20.45(10:52) 32.91(6:45) 240
  Yoga/Stretching/S&C4 3:05:00
  Running4 1:53:16 14.2(7:59) 22.85(4:57)
  Total10 8:40:20 34.65 55.76 240

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Sunday Apr 7 #

11 AM

Orienteering long 2:19:57 [3] 20.23 km (6:55 / km) +240m 6:32 / km
shoes: X-Talon 212 2016

Long Forest training pre JK + WU/WD
Really nice in the Forest, saw loads of deer and very few people. Running the Elite course from the November Classic/Southern Champs 2017. I ran a shorter one due to having a cold.

Quite tricky with no flags out so tried to spend a bit of time at each control confirming it was correct. This meant I had quite poor flow and was basically stopping in each circle. Struggled control 25-28, pretty scrappy in there!

Not quite used to the 1:15 scale, pulling up short. Think I should consciously think about distance (e.g. the control is 200m away) and height (i.e. down 4 contours/20 metres). I don't know why my thumb compass doesn't have cm markers on it, that would be helpful. Need to make sure I get the exit direction spot on.

Feeling tired by the end. My time would have been 2:07 (without WU/WD) which was similar to Tom Dobra in 15th. Definitely would have been faster with flags out. The winner Ben did 1:36. Need to pace myself and settle in for the long run, maybe not start 'racing' till the second half.
7 PM

Yoga/Stretching/S&C 30:00 [1]

Saturday Apr 6 #

9 AM

Running 24:06 [3] 4.9 km (4:55 / km)
shoes: Mizuno Paradox 4

Queen Elizabeth country parkrun with Nicole
Bit of indecision with plans, but have wanted to do QECP for a while now. Had been considering some extra hills on Butser Hill, but ended up just having an explore later in the day. Nice course around the woods, friendly volunteers and a good run. Quite a stark hill on the second lap, then down and an undulating edge of the course. Really enjoyed it, legs felt a little tired
5 PM

Yoga/Stretching/S&C 45:00 [1]

Friday Apr 5 #

6 PM

Yoga/Stretching/S&C 50:00 [1]

Thursday Apr 4 #

6 PM

Orienteering intervals 1:22:07 [3] 12.68 km (6:29 / km)
shoes: X-Talon 212 2016

Forest O intervals with Nick
Second time to King's Garn Gutter in less than 24 hours! A bit of practice pre JK, 5 or so controls on then a bit of recovery. Streams pretty high and forest very wet. Heavy rain and hail at times, pretty cold by the end.

Wednesday Apr 3 #

12 PM

Running 35:53 [3] 7.01 km (5:07 / km)
shoes: X-Talon 212 2016

Bonus New Forest run with O map
Snuck out on the way back from Bournemouth airport. If work are going to send me through the Forest at lunch time, I shall run. Parked up the southern end of Kings Garn, took an old O map and was trying to read and spot detail as I ran. Trying to practice a bit of terrain running with map reading (while trying to keep my feet dry ish). Got a bit worried about leaving the work car after a fellow runner warned me

Tuesday Apr 2 #

6 PM

Running warm up/down 15:53 [2] 2.96 km (5:22 / km)
shoes: Mizuno Paradox 4

Ran out of time for full drills and strides
7 PM

Running intervals 20:41 [5] 5.14 km (4:01 / km)
shoes: Mizuno Paradox 4

Reps: 4*1000m (200m) 3:43s
Pretty miserable conditions, did the first few solo then realised I had a couple of guys behind. Hoped to do the last rep with them but Rob dropped me, other one disappeared. Checked timings every lap, and was pretty spot on to 800m. Didn't know actual times during the session as I still had autolap on. Legs felt a little tired and breathing a bit tight. Left achilles and right knee a bit tight after

Running warm up/down 16:43 [2] 2.84 km (5:53 / km)
shoes: Mizuno Paradox 4

Monday Apr 1 #

12 PM

Yoga/Stretching/S&C 1:00:00 [1]

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