Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mat-d

In the 30 days ending Apr 30, 2007:

activity

time

miles

ORIENTEERING

13:08:03

45.98

74.0

1945

163 /

202c

80%

RUNNING

6:12:17

BIKING

2:30:00

CONDITIONING

20:00

Total

22:10:20

45.98

74.0

1945

163 /

202c

80%

2:30

0:00

» now

Monday Apr 30, 2007 #

CONDITIONING 20:00 [3]
shoes: Hardrocks

Relaxing circuits at S10

BIKING 25:00 [3]

To and from work.

Sunday Apr 29, 2007 #

ORIENTEERING race (Leg 9, 10Mila.) 36:00 [5] **** 5.5 km (6:33 / km)
spiked:13/15c shoes: VJ Twisters

Day leg 9, Västerås SOK Lag 2.

Made a mess of the changeover and missed my man. Still I managed to block this out and have a good run. My leg was not gaffled and managed to catch and completely overtake a group of 6 or so runners. I made a little error to no1 but regained my confidence and got to grips with the speed/,ap in good time.
Lead them around for a couple of controls and then lost them my taking a better route. Missed no 10 by 5 seconds and got caught - then made a mess of 11 by going through the HUGE marsh!!
Caught the runners ahead of me but messed the penultimate by 20meters - tried to catch them on the run in but only caught one!
Great running at a fast pace - by far my best run in Sweden to date.

I LOVE MIDDLE DISTANCE RACES!

Bring on the Jukola/10Mila next year!

RUNNING warm up/down (Warm up/down) 35:00 [3]

Waiting in the box - warming up... and warming down afterwards.

Saturday Apr 28, 2007 #

Event: Tiomila 2007

Note

Watched the Ladies 10Mila - was great - Lizzie and Helen did well on 1st leg and Jenny outsprinted into 26th on the last leg.

Brilliant to watch and well done Västerås SOK!

RUNNING 40:00 [3]

Västerås, Sweden.

Steady jog with Jan and Oli along som forest tracks near Rocklunda.
Lovely to be in the forest on a sunny day!

Friday Apr 27, 2007 #

ORIENTEERING (Björksta Öst) 40:00 [4] **** 5.0 km (8:00 / km) +75m 7:27 / km
spiked:9/11c shoes: VJ Twisters

Björksta Öst; nr Västerås, Sweden.

A lovely vague orienteering area used for a middle distance race in 2007. Beautiful rocky area with lots of brashings and small contour features. Great practice for the 10Mila!

Ran around with Lizzie again and managed to mess up the last control. Other than that really smooth and exciting orienteering.

Thursday Apr 26, 2007 #

ORIENTEERING (Rocklunda North) 45:00 [4] **** 5.4 km (8:20 / km) +90m 7:42 / km
spiked:13/14c shoes: VJ Twisters

Rocklunda; Västerås, Sweden.

Training map of the week. 5.4km with stops to chat with Lizzie. Great to run in Sweden not on a training camp or big competition. Met everyone at Västerås SOK and trained with Johan, Oli, Jenny, Sune and Lizzie on a 1:10,000 map of the area. The southern part of the area was used for WOC2004.
Lovely orienteering.

Wednesday Apr 25, 2007 #

ORIENTEERING (O-Training) 30:00 [4] ***
spiked:12/15c shoes: VJ Twisters

Greno Woods: Nice course - but a little shorter than expected... great to run through though!.. made a few errors and was quite bad at the pit/depression controls - but made me happy to run fast in terrain for once since the British Middles... still not making a mark on Oli!

BIKING 25:00 [3]

to and from work

Tuesday Apr 24, 2007 #

ORIENTEERING (Night-O) 48:00 [5] **** 6.8 km (7:04 / km) +215m 6:06 / km
shoes: Highlanders

Rivelin Run - Crazy route i planned for myself... in the dark.
Just a bit of night training for the Tio - and its a good job- just been selected for leg 6 the Night/Dawn leg starting at around 4.15 in the morning!!
Can't wait!! Exciting!!

C • GOOD LUCK 1

RUNNING (faffing) 10:00 [3]
shoes: Highlanders

faffing and warming up...

Saturday Apr 21, 2007 #

RUNNING (Slow Distance Run) 58:17 [4]
shoes: Hardrocks

Run along the Rivelin Valley, up the fecking steep hill and across to Bell Hagg and back

Note

The training for the last week will be updated sometime...

Wednesday Apr 18, 2007 #

ORIENTEERING (Rivelin) 1:05:00 [4]
shoes: Highlanders

Rivelin Sprint Cup Course.
Did crap, felt ok but managed to twist my ankle on the way round and couldn't be bothered to run fast up the hills.
Course was pretty much the same as Craney's course - so a little boring but ok for a night event.
Annoyed with my injuries!

includes run there and back (20mins)

Tuesday Apr 17, 2007 #

RUNNING 25:00 [3]

Street training on the roads. Dull!

Sunday Apr 15, 2007 #

Event: British Elite Middle Distance Championships

ORIENTEERING race (British Middle Distance) 42:45 [5] **** 5.3 km (8:04 / km) +345m 6:05 / km
spiked:18/23c shoes: VJ Twisters

Great Race at Middle Distance Champs. I got a seeded start at 10th place (as i entered late) but this worked to my advantage. Great run with little/no mistakes apart from a mess at number 3 and 4 and a few errors late on at 21. other than that a clean run at a pretty fast speed

came 12th in Britain. Great!!

RUNNING warm up/down (Warm up/down) 25:00 [3]
shoes: Hardrocks

running and stretches

Saturday Apr 14, 2007 #

Event: British Elite Sprint Orienteering Championships

ORIENTEERING warm up/down (for Heats) 20:00 [3] ****
spiked:2/2c shoes: Asics Trainers

warm up

ORIENTEERING race (British sprint Champs Hea) 14:16 [5] **** 2.4 km (5:57 / km) +85m 5:03 / km
spiked:13/16c shoes: Asics Trainers

Heat 1C - Went well and had a mess around at a couple of the controls
Starter off fast and kept up with Hector. Awesome speed... made a mess of 8 when i looked at the wrong code. whoops!

Ran into the finish very fast and lost out of the A final by 1 second!!!

RUNNING warm up/down 35:00 [2]
shoes: Asics Trainers

Warm up for Final Races

ORIENTEERING race (British Sprint Champs B F) 19:13 [5] ***** 2.9 km (6:38 / km) +100m 5:39 / km
spiked:12/19c shoes: Asics Trainers

Great race - great map!

Made so many mistakes - runnning way too fast to read the map properly. Some good routechoices compared to the rest but made messes where it counted!!

Slow and steady towards the end but rounded off with a run along the BEACH! WOOOO!!!

RUNNING warm up/down 10:00 [3]
shoes: Asics Trainers

warm down

Thursday Apr 12, 2007 #

ORIENTEERING (Sprint Race Training!) 28:00 [5] ***** 6.2 km (4:31 / km)
spiked:34/37c shoes: Hardrocks

Street-O practice around Sheffield Uni and Walkley.
2 Courses - one done by Jennys dad and one planned by me in Walkley.

Awesome races. Made only a few 5s errors. Great preparation for the weekend!

Wednesday Apr 11, 2007 #

RUNNING (Training Run) 34:00 [4] *
shoes: Highlanders

Rest day over i decided to run around at home.. gentle pace with lots of climb ready for the weekend...

Monday Apr 9, 2007 #

ORIENTEERING race (JK Relays) 59:00 [5] ***** 9.5 km (6:13 / km) +160m 5:44 / km
shoes: VJ Twisters

Mens Short: team planetFear

Me and Shane combo'd it up to race in the Men's Short Relays; Me on 1st, Shane 2nd, and me on last leg.

I was doing great until one of the controls in the open part of the map. I lost the leaders and managed to scrape it back until i messed the spectator control up!! - had to climb over a 6ft barbed wire fence!!

Shane did awesome - and I then finished it off to finish in 7th overall! great ... even though i'd apparently mispunched on 1st leg...when i obviously didnt and showed them at download etc. i got bored when they told me to 'move along'. Never mind - we were n/c anyway!
EMIT IS CRAP!!!!!!!!!!!!!!!!!!!!!!!!!!!

Sunday Apr 8, 2007 #

ORIENTEERING race (JK Classic Race) 2:12:41 [4] **** 15.9 km (8:21 / km) +620m 6:59 / km
spiked:27/32c shoes: Highlanders

After an early night I thought i would do well. with no energy gels and a lack of water at the start I didnt have the best preparation. Knackered after about 6 km I tried to not make any more mistakes... i did make lots in the early stages - mostly controls 1,2 and 3... Dan and Ed caught me up and then I finished the course at a slow pace with Ed... towards the end after the spectator we were actually slow jogging - ridiculuous for being in the Elite race.. a little too long and training wasnt consistent enought to give me the strength to run it fast.

Saturday Apr 7, 2007 #

ORIENTEERING race (JK Middle Distance) 44:03 [5] *** 6.2 km (7:06 / km) +255m 5:54 / km
spiked:10/18c

Ran really fast to start with but made some stupid errors. went to 3 before 2 and then made a howling error at 5-6 and ended up near 7.. then ran back to 6 via another control. Was trying too hard so I lost energy and slowed down. Made some more stupid errors with the mentality to speed up after every mistake - RUBBISH! never mind. there was always the long... and that was just too long!

RUNNING warm up/down (Jogs / Stretches) 35:00 [3]
shoes: VJ Twisters

Warm up and cool down from the run.

Jogging, terrain runs and stretches

Friday Apr 6, 2007 #

Event: JK 2007

ORIENTEERING race (JK Sprint 2007) 14:05 [5] **** 2.9 km (4:51 / km)

Great Sprint Race around Uni of West England. Fat and furious. Made one error at a control. Loved the slap punching - thats what EMIT is for...!!
Great atmosphere and super sunny!!!!

RUNNING warm up/down (Jogging and sprints) 30:00 [3]
shoes: Hardrocks

Jog and sprints to warm up with lots of steps reps.

Thursday Apr 5, 2007 #

BIKING 35:00 [3]

Work and back...

Wednesday Apr 4, 2007 #

RUNNING 35:00 [3]
shoes: Hardrocks

Ran a bit...round the streets - tested my ankle out- not that bad...

Tuesday Apr 3, 2007 #

BIKING 35:00 [3]
(injured)

To Work n back

Monday Apr 2, 2007 #

BIKING 30:00 [3]
(injured)

Work and back - bit more gentle with ankle strapped.

Sunday Apr 1, 2007 #

ORIENTEERING (Control Setting) 2:30:00 [3] ***
(injured) shoes: VJ Twisters

Setting Controls for the BUSA Relays as the Planner.

Good times, but bit knackered after party the night before and my ankle injury also made me mad!!
Great response from the courses with people loving them.
Bad luck ShUOC - there is always next year!!

« Earlier | Later »