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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Craig

In the 7 days ending Jun 2:

activity # timemileskm+mload
  Orienteering3 1:59:45 10.73(11:09) 17.28(6:56) 34542.3
  Running2 1:26:33 11.07(7:49) 17.81(4:52) 4828.6
  Swim1 1:01:57 0.87(1:11:13) 1.4(44:15)9.4
  Total6 4:28:15 22.67(11:50) 36.49(7:21) 39380.3

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Sunday Jun 2 #

10 AM

Orienteering 44:31 intensity: (23 @1) + (4:42 @2) + (39:19 @3) + (7 @4) 6.51 km (6:50 / km) +104m 6:20 / km
ahr:135 max:145 shoes: Speedcross 5

Running around all the eastern controls switching them on. Hadn't really planned on using SIAir but we were given the controls programmed for it because Jiri and Veronika did not want it for their training and we had all the controls out the day before so thought it would be easy enough to get it done and would give us a bit of a run.
Ended up with less time than anticipated so set out feeling a bit under pressure and wasn't very efficient. Combination of time pressure and thinking I knew where they were meant I was a bit sloppy but didn't have any real problems. Did feel as though I was running fairly hard.
4 PM

Orienteering 30:21 intensity: (2:14 @1) + (7:06 @2) + (19:08 @3) + (1:53 @4) 3.7 km (8:12 / km) +82m 7:23 / km
ahr:132 max:152 shoes: Speedcross 5

Collecting controls. Only had about one hour of daylight after course closure and had three people starting the longest course after the start was supposed to close so I set out to get the furthest out controls that were on the first half of the course a bit before course closure. Difficult to see running into the setting sun early. Easier to see once it got a bit lower but felt as though it was going to be dark very soon so I was pushing fairly hard doing this as well.
Went out again a bit later to get the last couple just before dark.

Saturday Jun 1 #

3 PM

Orienteering 44:53 intensity: (18 @1) + (3:15 @2) + (21:03 @3) + (20:17 @4) 7.07 km (6:21 / km) +159m 5:43 / km
ahr:142 max:158 shoes: Speedcross 5

Foxes Lair score event with migrating controls set by Jiri and Veronika.
This was great fun. So much to think about in planning your route and having to flip the map over to check control active times that it became hard to keep map contact which really added to the challenge in such a flat area. Had a good little group going the same way as me at the start so it had a decent mass start race feel and was fun terrain to run through. First half went very smoothly generally just picking out the A controls and I had gradually worked my way to the front. From there it got more difficult so I did a little loop in the middle to wait for some controls to activate. After that it was obvious I wasn't going to get them all and it was a case of getting around the rest of the map perimeter picking up whatever was active along the way. Heading to the second last I was slowing down to consider waiting for it to activate with only one minute remaining when I realised I would struggle to make it even without waiting so I started sprinting straight for the last. Made it in with 7 seconds to spare to get the win by 3 points over Sten.

Thursday May 30 #

6 AM

Running tempo 40:22 intensity: (1:32 @1) + (5:31 @2) + (19:55 @3) + (13:24 @4) 8.38 km (4:49 / km) +23m 4:45 / km
ahr:137 max:152 shoes: Saucony Endorphin Speed

Mona fartlek this week for Thursday threshold at Lake Monger.
Feeling quite sore around the left ankle warming up but it loosened up well enough. Started a little further forward in the group this week so the pace was a little faster at the start. Still ended up around the same people I think but I'm usually gradually catching them through the floats whereas this time I was getting caught on the efforts and then getting ahead again on the recoveries. I obviously prefer keeping the efforts and recoveries closer to the same pace than most in the group, maybe because they have set target paces and I don't. Felt alright, didn't really feel as though I could have gone much faster but also never felt as though it was getting much harder.
4.67km in the 20 minutes.

Wednesday May 29 #

12 PM

Swim 1:01:57 intensity: (37:45 @1) + (19:39 @2) + (3:59 @3) + (34 @4) 1.4 km (44:15 / km)
ahr:110 max:150

Legs needed a break from running and I wasn't going cycling in this weather so I had no alternative but to attempt a swim so I tried joining the adult squad I checked out a couple of weeks ago. Didn't cover a lot of distance in the time but I did get some technique tips and did a lot of drills that I would never do on my own including a lot of kicking which I am very slow at (I did look at the time for one 50 and it was over 2 minutes). I think it would be good for my swimming to keep doing this but it felt as though it would be a lot more helpful if I did another swim on my own each week as well. Not sure how often I'll be able to fit it in anyway.
Not sure I remember it all but it was something like
200 warm up,
2x(2x50 kick, 2x50 pull, 2x50 double kick breast stroke)
200 with closed fists on 1st and 3rd 50
2x50 kick on back
200 build
2x50 backstroke
5 PM

Note

Walked around some of the sprint training at Joondalup with a bit of jogging here and there.

Tuesday May 28 #

6 PM

Running 46:11 intensity: (4:53 @1) + (16:48 @2) + (15:58 @3) + (8:32 @4) 9.43 km (4:54 / km) +25m 4:50 / km
ahr:131 max:154 shoes: Hoka Mach X

Took my running gear to work thinking I should run at lunchtime but it didn't work out, mostly because I was a bit late leaving home so didn't feel I could take the time but also because it was raining when it would have been easiest to fit in. When I got home I thought I had just enough time to fit in a run before Rachel and Liam would get back from the track so headed out into the dark for a build run. Felt ok but not great and felt as though I started a little fat and then failed to build much until the last couple of km so I was surprised to see how consistently I had got faster when I looked at the graphs afterwards.

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