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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: HammerTime

In the 7 days ending Jun 9:

activity # timemileskm+m
  Running6 3:23:50 17.22(11:50) 27.72(7:21) 663
  Orienteering2 1:46:34 9.35(11:24) 15.05(7:05) 252
  Football2 45:29 1.4 2.26 39
  Cycling3 45:24 7.36(6:10) 11.84(3:50) 146
  Swimming3 30:00
  Other1 5:00
  Total14 7:16:17 35.34 56.87 1100

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MoTuWeThFrSaSu

Sunday Jun 9 #

11 AM

Orienteering 1:10:21 [3] 10.33 km (6:49 / km) +221m 6:09 / km

NATO Sewingshields regional
https://www.nato.routegadget.co.uk/rg2/#172

After taking a couple of days for the glute to loosen, still very much hurting here. Very weird orienteering on Hadrian's Wall!

Ultimately, could have been a lot better I think. Slight directional errors and control circle problems all over, and a really big problem on 3 when the contour features did not add up. Ultimately, Barnaby was probably unreachable here, and I didn't have the aggression needed for that kind of speed until the very end.

Being persistently pursued by Alex the whole way, but beat him so that's good.

Time Losses:
1: Wrong direction leaving start and too far left. 0:15
2: Slightly too far right on bearing. 0:10
3: Control circle faff and contour confusion. 0:40
5: Wrong depression. 0:10
9: Too far left. 0:10
10: Wrong boulder. 0:15
12: Should have run up path. 0:10
13: Too far downhill. 0:10
14: Wrong boulder. 0:20
16: Not staying on line well, tied shoelace. 0:20
17: Not staying on line, scared by cows. 0: 20
23: Too far left, 0:10
24: Too far right, 0:30
25: Too far left, 0:10

Total: 3:50
without timeloss: 53:44
Still less than Barnaby, but would have got something like 1355 points which would have been nice.

Saturday Jun 8 #

10 AM

Cycling 14:55 [3] 4.04 km (3:42 / km) +43m 3:30 / km

getting car.

Friday Jun 7 #

11 AM

Cycling 14:49 [3] 3.9 km (3:48 / km) +49m 3:34 / km

Sad cycle into Uni safe in the knowledge that all the other uni students are out having fun in Croatia still :(
5 PM

Cycling 15:40 [3] 3.9 km (4:01 / km) +54m 3:45 / km

Home.

Thursday Jun 6 #

10 AM

Running 1:03:02 [3] 7.44 km (8:28 / km) +273m 7:10 / km

Wimped out from the 11k and I think it was justified because of the glute problems and the technical terrain up in the mountains we were visiting. Still tripped over and bashed my right shin pretty bad. Looks like the 11k group had a bit of a full meal to be honest.
4 PM

Swimming 10:00 [3]

Last swim before flight home :(

Wednesday Jun 5 #

10 AM

Orienteering 36:13 [3] 4.72 km (7:40 / km) +31m 7:26 / km

Very chill sprint training. Second half jogging with Isla and trying to give her some tips- not sure if they were appreciated after I let her get super lost in the name of "good training". I think she got a bit mad with me after that.

Glutes still seize up. Better than yesterday.
4 PM

Running 47:37 [3] 7.0 km (6:48 / km) +203m 5:56 / km

Running the Life on Mars trail.

Hot and hard, with lost of ankle breaky stones. Went over on the left ankle once but not sprained. Really hard to keep up with the best guys and glutes occasionally spasmed but feeling better than the morning.

Other 5:00 [3]

Attempting to climb a via ferrata and then climbing a stone nearby.

Swimming 10:00 [3]

Swimming under the via ferrata.
6 PM

Running 21:42 [3] 2.96 km (7:20 / km) +104m 6:14 / km

Back to the car. begging for water.

Tuesday Jun 4 #

9 AM

Running 42:24 [3] 5.2 km (8:09 / km) +41m 7:51 / km

Attempted 9am session where the right glute seized up- same thing happened at Scottish Championships and it is usually because of too much climb. Shows it is strengthening though. Wimped out after 400m at 4mins/k.
10 AM

Running 7:13 [3] 1.13 km (6:23 / km) +12m 6:04 / km

"Warm down" to the shops, although tbh did I ever warm up during the session? Not sure.
1 PM

Football 25:29 [3] 2.26 km (11:17 / km) +39m 10:23 / km

Football on the astroturf with the glute really not helping.

Monday Jun 3 #

5 PM

Running 21:52 [3] 3.99 km (5:29 / km) +30m 5:17 / km

Run around the peninsular with a break for a swim.

Swimming 10:00 [3]

Evening swim in the bay.
10 PM

Football 20:00 [3]

Football

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