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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: carnferg

In the 7 days ending Jan 28:

activity # timemileskm+m
  swimming2 3:00:00
  Orienteering6 2:58:38 15.29(11:41) 24.6(7:16) 435
  Cycling4 1:36:00
  Running5 1:14:50 7.27(10:18) 11.7(6:24) 310
  Pilates1 1:00:00
  Total15 9:49:28 22.56 36.3 745
averages - rhr:56

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MoTuWeThFrSaSu

Sunday Jan 28 #

7 AM

Note
rhr:55

10 AM

Running warm up/down 4:10 [2] 0.7 km (5:57 / km)
ahr:138 max:161

Warm up
Location - Dunblane
Feeling - Good, apart from the front muscle on my left lower leg was a bit sore

Orienteering 14:50 [3] ** 2.9 km (5:07 / km) +40m 4:47 / km
ahr:154 max:169

Urban training, focusing on Planing + map memory
Location - Dunblane
Feeling - Good
Goods - Map memory
Needs work - long easy straights control the mental switch off
12 PM

Running warm up/down 5:00 [2] 0.8 km (6:15 / km)
ahr:139 max:150 shoes: VJ Bold 8 - size 8.5 UK

Location - Ardoch Roman Fort
Feeling - Legs a bit stiff
1 PM

Orienteering 17:08 [4] *** 3.6 km (4:46 / km) +15m 4:40 / km
ahr:171 max:176 shoes: VJ Bold 8 - size 8.5 UK

Fast, Relay training
Location - Ardoch Roman fort
Feeling - Wearing a jacket and was a bit warm running
Goods - Compass
Needs work - Efficiency, planning ahead

Saturday Jan 27 #

7 AM

Note
rhr:56

1 PM

Running warm up/down 3:00 [2] 0.5 km (6:00 / km) +15m 5:13 / km
ahr:134 max:153 shoes: VJ Bold 8 - size 8.5 UK

Location - Duncraggan and Little Druim Wood
Feeling - Good

Orienteering 8:20 [3] ** 1.2 km (6:57 / km) +10m 6:40 / km
ahr:157 max:165 shoes: VJ Bold 8 - size 8.5 UK

O-Training, focusing on map memory
Location - Duncraggan and Little Druim Wood
Goods - Map memory
Needs work - Efficiency
Feeling - Good

Orienteering 17:40 [3] *** 2.4 km (7:22 / km) +40m 6:48 / km
ahr:148 max:165 shoes: VJ Bold 8 - size 8.5 UK

O-Training, focusing compass
Location - Duncraggan and Little Druim Wood
Goods - Good apart from one leg (slowly drifted left, forming a curve)
Needs work - Efficiency
Feeling - Good
2 PM

Orienteering 15:50 [3] *** 1.8 km (8:48 / km) +40m 7:55 / km
ahr:140 max:159 shoes: VJ Bold 8 - size 8.5 UK

O-Training, focusing compass
Location - Duncraggan and Little Druim Wood
Goods - Compass
Needs work - Efficiency
Feeling - Good

Orienteering 18:00 [3] *** 2.4 km (7:30 / km) +50m 6:48 / km
ahr:135 max:153 shoes: VJ Bold 8 - size 8.5 UK

O-Training, contour visual
Location - Duncraggan and Little Druim Wood
Climb: 50m
Goods -
Needs work - Efficiency
Feeling - Good

Orienteering 9:10 [2] *** 1.1 km (8:20 / km) +20m 7:38 / km
ahr:131 max:154 shoes: VJ Bold 8 - size 8.5 UK

O-training, focusing on compass
Location - Duncraggan and Little Druim Wood
Goods - Compass
Needs work - Compass on undulating slopes
Feeling - Good
3 PM

Orienteering 15:40 [3] ** 2.2 km (7:07 / km) +40m 6:32 / km
ahr:139 max:165 shoes: VJ Bold 8 - size 8.5 UK

Control collecting/map memory
Location - Duncraggan and Little Druim Wood
Feeling - Good

Friday Jan 26 #

7 AM

Note
rhr:60

Thursday Jan 25 #

Cycling (To, from school) 32:00 [1]

7 AM

Note
rhr:59

5 PM

Running warm up/down 16:30 [2] 2.5 km (6:36 / km) +80m 5:41 / km
ahr:131 max:147

Location - Balfour woods
Feeling - Good (Nothing hurt)

Running intervals 24:00 [4] 3.8 km (6:19 / km) +200m 5:00 / km
ahr:149 max:171

Longer intervals up hill:
5 x (4min on, 2min off)
Location - Balfour woods
Feeling - Good, muscles a bit stiff though

Running warm up/down 19:00 [2] 3.0 km (6:20 / km)
ahr:122 max:131

Location - Balfour woods
Feeling - Good, legs a bit stiff

Wednesday Jan 24 #

Cycling (From school) 16:00 [1]

6 AM

Note
rhr:54

7 AM

swimming 1:30:00 [3]

Club swimming - a long kick set this time
6 PM

Running warm up/down 3:10 [3] 0.4 km (7:55 / km) +15m 6:40 / km
ahr:137 max:152 shoes: VJ Bold 8 - size 8.5 UK

Location - Balnagowan
Feeling - Good

Orienteering 1:02:00 [2] **** 7.0 km (8:51 / km) +180m 7:51 / km
ahr:132 max:170 shoes: VJ Bold 8 - size 8.5 UK

Night-O
Location - Balnagowan
Feeling - Good to start with but i made a mistake and i found i was quite tired, i had hoped for a good training session but i got a bit stressed/teary when it didn't work out.
3/4 of the way round i stopped to tie my shoes laces tighter, and walked from there.
Goods - Compass ish
Needs work - Exit direction

Tuesday Jan 23 #

Cycling (From school) 16:00 [1]

6 AM

Note
rhr:54

7 AM

swimming 1:30:00 [3]

Club swimming - the usual

Monday Jan 22 #

Cycling (To, from school) 32:00 [1]

7 AM

Note
rhr:56

6 PM

Pilates 1:00:00 [1]

A little shakey but not as much as last week.

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