Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: 970130

In the 7 days ending Jan 5, 2020:

activity	#	time	miles		km		+m
Running	4	2:54:00	18.93	(9:11)	30.47	(5:43)	193
Orienteering training	4	2:06:15	11.18	(11:18)	17.99	(7:01)	320
Running wu/cd	3	1:05:22	6.66	(9:49)	10.72	(6:06)	172
Swimming	1	1:00:00	1.77	(33:53)	2.85	(21:03)
Strength and Conditioning	1	5:00
Total	9	7:10:37	38.54		62.03		685

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Sunday Jan 5, 2020 #

11 AM

Running wu/cd 22:23 [3] 3.69 km (6:04 / km) +84m 5:27 / km
ahr:150 max:169 shoes: Inov8 XTalon Oct19

Orienteering training 35:59 [3] 4.97 km (7:14 / km) +100m 6:35 / km
ahr:172 max:189 shoes: Inov8 XTalon Oct19

Burgohondo Este middle 2
In the trickier section of the area today so aiming to play it safe with solid attackpoints and making sure to check which side of the rock the kite would be. Generally pretty technically sound, although a bit hesitant into 2,5,8,12 with poor picture of the circle but probably only a few seconds lost on these. At least 2.5 minutes lost on 7, in a vague area so plan was just to run on compass and find the control, need to stop doing this and include a bit more detail in the circle for legs on vague slopes.

5 PM

Orienteering training 29:04 [3] 4.27 km (6:48 / km) +41m 6:30 / km
shoes: Brooks Ghost 11

Burgohondo Sprint
Just jogging round, first half in a load of scrubby rocks then second half in the actual town- pretty straightforward at this speed.

Saturday Jan 4, 2020 #

11 AM

Running wu/cd 21:55 [3] 3.78 km (5:48 / km) +88m 5:12 / km
shoes: Inov8 XTalon Oct19

Orienteering training 37:29 [3] 5.45 km (6:53 / km) +111m 6:15 / km
shoes: Inov8 XTalon Oct19

Burgohonde Este middle distance
So much rock on the map so trying to focus on simplifying to the underlying contour shapes and be good on compass. Realised pretty quickly that also knowing exactly where the kite would be in the circle was pretty important to avoid small mess ups. A bit messy at 2,7,10,14, mostly because of not thinking enough about where the kite would be, possibly at 10 and 14 where there was so much rock also because reading/visualising all the detail in the circle was difficult.

4 PM

Orienteering training 23:43 [3] 3.3 km (7:11 / km) +68m 6:31 / km
ahr:157 max:178 shoes: Inov8 XTalon Oct19

Re-running the second part of the course. Still not very confident in the circle at 10 but at least the right height down the hill this time. Looking at the right side of the boulder cluster this time so much smoother into 14, 1:45 faster than the actual course for this leg so probably about 2 minutes just lost here.

Friday Jan 3, 2020 #

Running 24:44 [3] 4.22 km (5:52 / km) +65m 5:27 / km
shoes: Inov8 XTalon Oct19

Short easy jog from the house to enjoy the view, with Eilidh for the first half.

Thursday Jan 2, 2020 #

Running 1:10:03 [3] 12.38 km (5:39 / km) +86m 5:28 / km
shoes: Brooks Ghost 11

Easy from Hannah’s through Richmond Park, Primrose Hill, Hampstead Heath and back again. Would ideally have done a bit more but didn’t want to leave her waiting for too long.

Wednesday Jan 1, 2020 #

Running 50:06 [3] 8.86 km (5:39 / km) +25m 5:35 / km
shoes: Brooks Ghost 11

From Evie’s along the river and through the country park.

Strength and Conditioning 5:00 [3]

Tuesday Dec 31, 2019 #

Swimming 1:00:00 [3] 2.85 km (21:03 / km)

Monday Dec 30, 2019 #

Running wu/cd 21:04 [3] 3.25 km (6:29 / km)
ahr:154 max:169 shoes: Brooks Ghost 11

Running 29:07 [3] 5.01 km (5:49 / km) +17m 5:43 / km
ahr:171 max:190 shoes: Brooks Ghost 11

Intervals at Crook O’Lune
4:00 [2:00], 2:00 [1:00], 1:30 [0:45], 1:00 [0:30], 4:00 [2:00], 3:00 [1:30], 2:30 [1:15], 2:00 [1:00]
Stomach feeling sloshy so a bit slow on the second half- had a hot chocolate at 4pm which was probably the cause.

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