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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: 970130

In the 28 days ending Feb 28, 2015:

activity # timemileskm+m
  Orienteering training4 5:49:55 20.96(16:42) 33.73(10:22) 883
  Running12 5:45:10 42.67(8:05) 68.67(5:02) 596
  Orienteering race4 4:47:42 21.62(13:18) 34.8(8:16) 1145
  Running wu/cd15 3:58:49 20.87(11:27) 33.59(7:07) 447
  Cycling4 1:48:11 2.94 4.73
  Strength and Conditioning7 1:45:00
  Stretching7 1:10:00
  Total24 25:04:47 109.06 175.52 3071

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Saturday Feb 28, 2015 #

Running wu/cd 5:53 [2] 0.82 km (7:10 / km) +41m 5:44 / km

Orienteering race 51:25 [3] 6.85 km (7:30 / km) +284m 6:13 / km

PFO event at Nick O'Pendle. Definitely a runners course on open fell, but a good chance to practice taking and following good bearings. Physically okay, but the marshes and the hills near the end were tough.

Stretching 10:00 [1]

Thursday Feb 26, 2015 #

Strength and Conditioning 15:00 [2]

Running wu/cd 19:41 [2] 3.27 km (6:01 / km)
shoes: Brooks Ghost 7

Running 11:36 [4] 3.2 km (3:37 / km)
shoes: Brooks Ghost 7

2 sets of 4x 400m at Athletics. Very windy on one side of the track, which made it hard work. I felt pretty tired by the end.

Wednesday Feb 25, 2015 #

Cycling 30:00 [3]

30s sprints on the bike.

Stretching 10:00 [1]

Tuesday Feb 24, 2015 #

Running 32:53 [3] 6.36 km (5:10 / km) +62m 4:56 / km
shoes: Brooks Ghost 7

Steady run around the estuary, enjoying the sunshine. Feeling good, but trying not to go too fast.

Stretching 10:00 [1]

Monday Feb 23, 2015 #

Strength and Conditioning 15:00 [2]

Running 31:16 [3] 6.04 km (5:11 / km)
shoes: Brooks Ghost 7

Intervals. The weather was terrible so we had floating rests. 4 sets of 1:30 hard then 1:00 float x3. I never felt like I was getting the balance of speed between hard and rest quite right.

Running wu/cd 5:53 [2] 0.75 km (7:51 / km)
shoes: Brooks Ghost 7

Sunday Feb 22, 2015 #

Running wu/cd 22:33 [2] 2.62 km (8:36 / km) +120m 7:00 / km

Orienteering race 58:32 [3] 7.75 km (7:33 / km) +264m 6:27 / km

Event at Binsey. Trying to push the speed on the Blue. Fairly successful, although I should probably have pushed harder near the end. Navigation good.

Saturday Feb 21, 2015 #

Running wu/cd 14:08 [2] 2.17 km (6:31 / km) +33m 6:03 / km

Orienteering training 1:02:53 [3] 4.99 km (12:36 / km) +182m 10:39 / km

NWJS Training in Borrowdale. Exercises focusing on compass. I was generally accurate enough.

Running wu/cd 16:24 [3] 2.1 km (7:49 / km) +51m 6:58 / km

Collecting controls

Friday Feb 20, 2015 #

Running 19:41 [3] 3.34 km (5:54 / km) +31m 5:38 / km
shoes: Brooks Ghost 7

Slow run to loosen off.

Running wu/cd 8:05 [2] 0.99 km (8:10 / km)
shoes: Brooks Ghost 7

Running 10:03 [4] 1.66 km (6:03 / km) +98m 4:40 / km
shoes: Brooks Ghost 7

Short sharp hill reps on road. Mainly 30s but a couple of 45s. Trying to push the speed.

Thursday Feb 19, 2015 #

Strength and Conditioning 15:00 [2]

Tuesday Feb 17, 2015 #

Running wu/cd 12:25 [2] 1.67 km (7:26 / km) +54m 6:24 / km

Orienteering training 52:18 [3] 4.56 km (11:28 / km) +138m 9:58 / km

Middle training at Dalrulzion. Focusing on using compass to get exit from control correct, generally good.

Running wu/cd 18:52 [3] 2.28 km (8:16 / km)

Orienteering training 38:09 [3] 4.32 km (8:50 / km) +105m 7:52 / km

Relay training at Faskally (3rd leg). Technically okay, although I made quite a few silly errors.

Monday Feb 16, 2015 #

Running wu/cd 19:59 [3] 2.42 km (8:15 / km) +104m 6:48 / km

Orienteering training 1:01:57 [3] 5.94 km (10:26 / km) +162m 9:11 / km

Long training at Baluain. Quite rough in some places. Technically: focusing on simplification again.

Running wu/cd 7:13 [2] 1.05 km (6:52 / km) +44m 5:41 / km

Orienteering training 34:35 [3] 3.49 km (9:55 / km) +37m 9:25 / km

Middle course at Errochty. Quite rough again, so quite physical. Technically good, focusing on using compass to exit controls smoothly.

Sunday Feb 15, 2015 #

Orienteering training 1:00:50 [3] 5.52 km (11:01 / km) +151m 9:42 / km

Middle training at Craig' Bairns. A bit dodgy on the first loop, but otherwise good. Focusing on simplifying.

Running wu/cd 19:11 [2] 2.51 km (7:39 / km)

Orienteering training 39:13 [3] 4.91 km (7:59 / km) +108m 7:12 / km

Relay training (1st leg) at Craig' Bairns. Technically good apart from one small error, quite runnable. 1st girl back.

Friday Feb 13, 2015 #

Running 1:08:14 [3] 12.45 km (5:29 / km) +185m 5:06 / km
shoes: Brooks Ghost 7

Long run out to the east of Lancaster. Calves feeling a bit tight to start off with but they loosened off fairly quickly.

Thursday Feb 12, 2015 #

Strength and Conditioning 15:00 [2]

Running wu/cd 17:50 [2] 3.05 km (5:51 / km)
shoes: Brooks Ghost 7

Running 6:12 [4] 1.91 km (3:15 / km)
shoes: Brooks Ghost 7

Short sharp sprints at Athletics. Two sets of 2x300m, 200m, 150m. With quite short rests in between. I was going about the same speed in both sets times though, but feeling tired on the last couple.

Wednesday Feb 11, 2015 #

Cycling 30:00 [3]

Stretching 10:00 [1]

Tuesday Feb 10, 2015 #

Running 38:22 [2] 7.23 km (5:18 / km) +73m 5:03 / km

Steady run along the estuary towards Glasson Dock and back. Legs feeling quite tired after intervals.

Monday Feb 9, 2015 #

Running wu/cd 11:16 [2] 1.69 km (6:40 / km)
shoes: Brooks Ghost 7

Running 20:00 [4] 4.92 km (4:04 / km)
shoes: Brooks Ghost 7

Intervals. 4x1:30, 4x1:00. With 20s push at the end of the last 6. Feeling quite good, but tired by the end as I was pushing quite hard.

Strength and Conditioning 15:00 [2]

Sunday Feb 8, 2015 #

Running wu/cd 7:00 [2] 1.03 km (6:48 / km)

Orienteering race 1:16:48 [3] 10.78 km (7:07 / km) +191m 6:33 / km

Orienteering at Howarth and Penistone in the Pennines. Quite heathery and snowy in some places, so it was quite physical, but there was lots of micro route choice to pick the best way across. Technically okay apart from one 5 minute mistake on the longest leg.

Saturday Feb 7, 2015 #

Running wu/cd 16:32 [2] 2.64 km (6:16 / km)

Running 19:00 [4] 4.07 km (4:40 / km) +70m 4:18 / km

Lancashire Schools XC at Witton Park. The course was a strange mixture of muddy parts and frozen parts. I felt okay physically, but quite tired going up the hill the second time, and I couldn't keep the pace up for a sprint finish at the end.

Friday Feb 6, 2015 #

Running 33:54 [3] 6.71 km (5:03 / km) +77m 4:47 / km
shoes: Brooks Ghost 7

Fairly short run down the canal and back through Stodday. Feeling quite stiff, but did some stretching afterwards.

Strength and Conditioning 15:00 [2]

Stretching 10:00 [1]

Thursday Feb 5, 2015 #

Running 33:59 [3] 6.19 km (5:29 / km)
shoes: Brooks Ghost 7

Steady run at athletics on the cycle track.

Cycling 18:11 [2] 4.73 km (15.6 kph)

Cycling home to cool down.

Wednesday Feb 4, 2015 #

Cycling 30:00 [3]

Strength and Conditioning 15:00 [2]

Stretching 10:00 [1]

Monday Feb 2, 2015 #

Running wu/cd 7:20 [2] 1.04 km (7:03 / km)
shoes: Brooks Ghost 7

Need to do a warm up for Intervals more often.

Running 20:00 [3] 4.59 km (4:21 / km)
shoes: Brooks Ghost 7

8x 1:15 with decreasing rest. I managed to get the same on the first 3 and the last 1, and a bit less on the rest. I felt quite tired by the end though, once we got down to 40s rest.

Sunday Feb 1, 2015 #

Orienteering race 1:40:57 [3] 9.42 km (10:43 / km) +406m 8:49 / km

Orienteering at Wansfell. Really enjoyable especially on the fell in the snow, but such hard work on the legs. By the time I got into the wood I couldn't really go much faster. Technically okay apart from two silly errors.

Running wu/cd 8:34 [2] 1.49 km (5:45 / km)

Stretching 10:00 [3]

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