Training Log Archive: AlexGIn the 7 days ending Jan 5, 2016:
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Monday Jan 4, 2016 #
Orienteering (Score) 59:47 [3] 10.0 km (5:59 / km)
shoes: NB MT10v3
WSX night league - Poole town urban score event
True to form, made a poor start till the chimps settled down. Didnt help forgetting to start my stop watch! doh.
Tricky layout, lots of small alleyways with blocked entrances / dead ends which were hard to identify. Chose a fairly logical route, however I fear this was more out of luck than skill!! Quite hesitant after each control but reasonably accurate navigation on the run.
Issues to address:
* starting stop watch!!!!
* map folding on the run - is this an exact science or preference? Does it depend on map size?
* refer to control descriptions every time! too much guesswork going on...
* orientate map at ALL TIMES...
Petzl tikka 100 lumen Torch wasn't really up to the job, especially when many controls were very well hidden! Time to find a fix for the connector on my 1000 lumen chinese beast...
Running form must have slipped while concentrating on Nav as achilles sore following day. Calf rolling seemed to iron out the niggl though :)
Yet to achieve a full sweep under t60 mins....I think I've found my goal for 2016!
True to form, made a poor start till the chimps settled down. Didnt help forgetting to start my stop watch! doh.
Tricky layout, lots of small alleyways with blocked entrances / dead ends which were hard to identify. Chose a fairly logical route, however I fear this was more out of luck than skill!! Quite hesitant after each control but reasonably accurate navigation on the run.
Issues to address:
* starting stop watch!!!!
* map folding on the run - is this an exact science or preference? Does it depend on map size?
* refer to control descriptions every time! too much guesswork going on...
* orientate map at ALL TIMES...
Petzl tikka 100 lumen Torch wasn't really up to the job, especially when many controls were very well hidden! Time to find a fix for the connector on my 1000 lumen chinese beast...
Running form must have slipped while concentrating on Nav as achilles sore following day. Calf rolling seemed to iron out the niggl though :)
Yet to achieve a full sweep under t60 mins....I think I've found my goal for 2016!
Sunday Jan 3, 2016 #
9 AM
Strength / conditioning (Body pump) 55:00 [4]
shoes: NB MT10v3
Popped my body pump cherry!
Bit of a faff getting used to switching bar weights and timing but enjoyable nonetheless. No doubt this will improve.
Went off 50% instructor weight which worked well for the most part... muscles fatigued sooner than expected and press ups particularly poor today. Squats strong which bodes well for Ski champs next month.
Aiming for 2 x strength / conditioning (aerobic) 1 x run / orienteering per week.
Bit of a faff getting used to switching bar weights and timing but enjoyable nonetheless. No doubt this will improve.
Went off 50% instructor weight which worked well for the most part... muscles fatigued sooner than expected and press ups particularly poor today. Squats strong which bodes well for Ski champs next month.
Aiming for 2 x strength / conditioning (aerobic) 1 x run / orienteering per week.
Friday Jan 1, 2016 #
Event: New Years Day Score
12 PM
Orienteering (Score) 1:00:58 [1]
shoes: Inov-8 X-Talon 200
NYD score event at Copehill down, Salisbury Plain. 2 maps giving a unique mix of open field/grass land with small forested areas and Urban 'FIBUA' village (2 maps back to back)
Shadowed my Dad round to give him (and I!) some training as although familiar with 1:50000 maps (ex-army) he was new to O and returning to fitness after a year plagued by injury and laziness! This dictated a quick march breaking into light jog on longer legs. Just enough to stay warm as the cold wind and drizzle swept over the open plain. Slower pace made for accurate nav and allowed for consumption of more map detail and potentially better route choice, especially in Urban.
Went for a 50-50 time split between field and urban. Not a bad stategy had we been running, but as pace was slow we should have gone for less time in the field, maybe a 30-70 split which would have allowed a clean sweep of all the controls in the village. 10 controls in the field vs 34 controls urban!
133 / 233 runners - not bad all things considered...
Great event and productive from a training perspective!
Shadowed my Dad round to give him (and I!) some training as although familiar with 1:50000 maps (ex-army) he was new to O and returning to fitness after a year plagued by injury and laziness! This dictated a quick march breaking into light jog on longer legs. Just enough to stay warm as the cold wind and drizzle swept over the open plain. Slower pace made for accurate nav and allowed for consumption of more map detail and potentially better route choice, especially in Urban.
Went for a 50-50 time split between field and urban. Not a bad stategy had we been running, but as pace was slow we should have gone for less time in the field, maybe a 30-70 split which would have allowed a clean sweep of all the controls in the village. 10 controls in the field vs 34 controls urban!
133 / 233 runners - not bad all things considered...
Great event and productive from a training perspective!
Wednesday Dec 30, 2015 #
Note
Nice cool down messing about in the pool with R for an hour - he's loving his 'shark fin'...
9 AM
Strength / conditioning (HIIT - add-ons) 30:00 [5]
shoes: NB MT10v3
No circuits this week. Was keen to blow out some of the post Xmas cobwebs / calories so gave HIIT a try.
30second add-ons working up to 4 mins (8x30) with 30sec rest between each interval. No heart rate monitor but put in 100% and definitely hit my max. Happy with recovery though given slow return to fitness after collar bone fracture mid September.
Need to sort Garmin strap out and reinstate my forerunner. Not used my HR monitor but after reading benefits Its about time I utilised it!!
30second add-ons working up to 4 mins (8x30) with 30sec rest between each interval. No heart rate monitor but put in 100% and definitely hit my max. Happy with recovery though given slow return to fitness after collar bone fracture mid September.
Need to sort Garmin strap out and reinstate my forerunner. Not used my HR monitor but after reading benefits Its about time I utilised it!!