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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: 970130

In the 30 days ending Nov 30, 2014:

activity # timemileskm+m
  Running14 9:16:22 58.35(9:32) 93.9(5:56) 420
  Orienteering training5 5:14:14 23.21(13:32) 37.35(8:25) 303
  Orienteering race2 2:10:52 10.07(13:00) 16.2(8:05)
  Running wu/cd8 1:55:51 7.44 11.98
  Strength and Conditioning3 1:40:00
  Stretching3 40:00
  Testing1 12:00 1.86(6:26) 3.0(4:00)
  Total24 21:09:19 100.93 162.43 723
  [1-5]24 20:29:19

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Sunday Nov 30, 2014 #

Orienteering training 1:13:10 [3] 10.03 km (7:18 / km) +303m 6:20 / km

Orienteering event at Ilkley Moor. Quite steep hills to begin with, but the navigation was pretty easy and I enjoyed just being able to run.

Saturday Nov 29, 2014 #

Running 40:08 [3] 7.23 km (5:33 / km)

Running round the Burrow Hill loop. My legs felt a bit tired after all the hills on Friday, but they loosened off quite quickly.

Friday Nov 28, 2014 #

Running 2:16:15 [2] 13.0 km (10:29 / km) +420m 9:01 / km

Running in the lakes with Hannah C-H. We ran from Rusland Beeches up to and around High Dam, then back to Haverthwaite through assorted bits of terrain and road. It was tough running in the terrain, but great training.

Thursday Nov 27, 2014 #

Running (Athletics) 42:12 [3] 8.36 km (5:03 / km)

Warm up, ran to millenium bridge, did some laps round sainsburys, back to asda bridge as a cool down. Step ups and press ups. I felt fine and was going quite fast.

Wednesday Nov 26, 2014 #

Running wu/cd 5:00 [2]

Strength and Conditioning 30:00 [1]

3x10x1:00. Squats, Stomach crunches, Hip hike, Side plank, Dorsel raise, Side lying leg lifts, tricep kickbacks, supine leg lift, dead bug, hamstring curls.

Stretching 5:00 [0]

Tuesday Nov 25, 2014 #

Running wu/cd 16:05 [2]

Running 21:44 [4] 4.6 km (4:43 / km)

Fast-ish run with 8x40s sprints in the middle. I was surprised by how quickly I recovered from the weekend.

Monday Nov 24, 2014 #

Running 18:43 [3] 3.5 km (5:21 / km)

I felt tired after the weekend so I was just running at an easy pace, but my legs weren't as heavy as I expected.

Stretching 30:00 [0]

Sunday Nov 23, 2014 #

Running wu/cd 6:16 [2] 1.0 km (6:16 / km)

Running wu/cd (Drills) 10:00 [1]

Drills including some strides

Orienteering training 1:25:57 [3] 8.3 km (10:21 / km)

Long leg/route choice course to simulate a long run in terrain in Macclesfield Forest. I was running with Jenny, and I found that sometimes the best route was not the route I would have taken. It was quite steep on the hills, but the terrain was generally nice. My legs were pretty tired from yesterday though.

Saturday Nov 22, 2014 #

Running wu/cd 35:20 [2] 5.84 km (6:03 / km)

Warm up to parkrun, 1.43km. Cool down after intervals, 1.74km. Warm up for orienteering, 2.37km. Cool down after orienteering, 0.3km.

Running 22:17 [4] 5.0 km (4:27 / km)

Parkrun. We were supposed to be running at lactate turnpoint. I probably wasn't quite working hard enough, as I felt quite loose and relaxed the whole way round.

Running 8:57 [5] 2.37 km (3:47 / km)

8x 40s intervals and 1x 800m. We did this as soon as we finished the parkrun, and by the end of the intervals I felt pretty tired. The 800m run helped to loosen off the legs a little though.

Orienteering training 20:07 [3] 3.02 km (6:40 / km)

Orienteering course planned by Alice around Woodbank park. I was focusing on executing my route choices well, which I think I succeeded in doing.

Thursday Nov 20, 2014 #

Running (Athletics) 40:00 [4] 7.0 km (5:43 / km)

Hills at the college. I felt quite fast, probably because I haven't done much this week, so I could push whilst going up. 30 press ups.

Wednesday Nov 19, 2014 #

Strength and Conditioning 35:00 [1]

5 minutes warm up on the bike, then 3 sets of 10 exercises for 1:00 each.

Tuesday Nov 18, 2014 #

Note

Bristol visit/interview

Sunday Nov 16, 2014 #

Running wu/cd 5:32 [2] 1.0 km (5:32 / km)

Orienteering race 35:52 [3] 5.9 km (6:05 / km)

British Schools Orienteering. It was a 5km course, I ran 5.9km. The extra distance was probably from going round the paths. I felt like I was going quite slowly, especially up the hills, but I tried to push the speed on the paths when I could.

Saturday Nov 15, 2014 #

Running 44:27 [2] 8.14 km (5:28 / km)
ahr:161

Steady run down the estuary, through Stodday and back along the canal. I didn't really feel like I was trying, just enjoying being out.

Thursday Nov 13, 2014 #

Running (Athletics) 46:56 [3] 7.5 km (6:15 / km)

Steady runs around Salt Ayre with some sprints, 40 press ups and step ups in the car park. I felt fine, although I had to do the last set of press ups on my knees.

Wednesday Nov 12, 2014 #

Strength and Conditioning 35:00 [1]

Stretching 5:00 [0]

Tuesday Nov 11, 2014 #

Running wu/cd 17:38 [2] 3.14 km (5:37 / km)

3 laps warm up, 6x 50m sprints and 2 laps cool down.

Running (Athletics) 20:00 [4] 5.0 km (4:00 / km)

Athletics. 4x 5minute reps on the track with 2:30 rest. I felt okay, but I was definitely slowing down each time and I ran a shorter distance each time.

Monday Nov 10, 2014 #

Running (Intervals) 20:00 [4] 5.0 km (4:00 / km)

Intervals. 3x 1:00, 2x 2:00, 3x 1:00. I felt a bit tired after the weekend, so I warmed up on the first 3 and went harder on the rest.

Sunday Nov 9, 2014 #

Orienteering training 1:28:00 [3] 11.0 km (8:00 / km)

NWJS training at Beacon Fell working on basic techniques; Bearing, pacing, catching features and contours. These techniques are all quite easy, but I think I will try to use pacing more, especially as I am trying to use my compass more.

Saturday Nov 8, 2014 #

Testing race 12:00 [4] 3.0 km (4:00 / km)

NWJS fitness tests. I was quite tired as I had been out the night before, and it was quite windy, but I still improved from last time. I got 3.00km on the Cooper test and to about level 10.3 on the bleep test. I still need to work on my flexibilty though, as I could only just reach past my toes.

Thursday Nov 6, 2014 #

Running 1:00:00 [3] 8.6 km (6:59 / km)

Athletics. We did assorted running with some hills in Ryelands' park. It was a fairly steady session so I didn't feel too tired afterwards.

Running wu/cd 10:00 [1]

Tuesday Nov 4, 2014 #

Running wu/cd 10:00 [3] 1.0 km (10:00 / km)

Running 12:43 [5] 3.6 km (3:32 / km)

Athletics. The session was 10x 400m with around 1:15 rest. I felt okay at the start, but after the second rep I got more and more tired. My times were 86,82,84,84,85,86,86,87,83. I could tell from the times that I was tiring, so I missed out the 9th rep. I think the rest was too short for me, as I was one of the slowedt in the group, so I got less rest.

Monday Nov 3, 2014 #

Running (Intervals) 22:00 [3] 5.0 km (4:24 / km)

Intervals in the rain. 4 sets of 2:00, then 0:45. I felt like my legs were getting heavier in each set, but I managed to run about the same distance each time, so maybe I wasn't warmed up enough.

Sunday Nov 2, 2014 #

Orienteering race race 1:35:00 [3] 10.3 km (9:13 / km)

Orienteering at Tarn Hows. It was an 8.6km course, but I ran 10.3km. The terrain was quite mixed, some open fell which was really easy to run in, and some bracken which made running quite difficult. My navigation was quite good, although I made a couple of errors.

Saturday Nov 1, 2014 #

Orienteering training 47:00 [2] 5.0 km (9:24 / km)

Orienteering at Eaves Wood. It was 4.4km course, but I ran 5km. It was difficult to run in the limestone pavement, but I was focusing on using my compass so I wasn't working that hard.

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