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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: FW

In the 7 days ending Jan 21:

activity # timemileskm+m
  Orienteering3 3:27:39 20.44(10:09) 32.9(6:19) 130013 /53c24%
  Running7 3:04:20 23.98(7:41) 38.6(4:47) 730
  Stretching5 40:00
  Strength and Core1 35:00
  Total11 7:46:59 44.43 71.5 203013 /53c24%
  [1-5]10 7:16:59

» now

Sunday Jan 21 #

Orienteering 1:30:00 [4] 11.3 km (7:58 / km) +770m 5:56 / km

EUOC Big Weekend Classic.
Nav was OK, one BIG mistake, a handful of substantial mistakes and some good nav as well.

Main issue was I wasn't fuelled properly. Had an all afternoon lunch yesterday at grandparents party which was far from ideal leaving me with no appetite last night/this morning and hence no energy in the legs. Ahh well, live and learn.

Needed dobs today to make any progress on the ice......

1-4 Nav fine, a pause into 3 to plan exit to 4, nothing bad. 4, chose over as i thought it would give a better entrance to control site. Very slow progress on path.

5-6 Good navigation, no issue.

7 - dropped to control early, lost a time relocating - 1mins
8 - dropped way to far down hill, easily 3mins gone
9-11 - Mostly ok, although questionable route to 11.
11-13 - Good navigation, a few pauses.
14 - Didn-t think my route was very good

15 - Stated feeling frustrated with the ice and not being able to run properly on it

16 - Good route to circle, then got very confused by map. Just couldn't interpret it properly. Only now sitting down and looking at the map do i understand it. Ahh well, this hasn't happened in ages. 10 mins, at least.

17- good
18- messy, focus going
19-27 nothing major, although feeling tired and pissed off from mistake (lots of pausing and small mistakes, atleast 4mins wasted)
28 - bad routechoice (4mins)
29 - good sprint finish

Never really got on with the map, and never found a groove after 7 ( i wasn't doing to badly at that point. 1:40- down on lead), after that i just lost the will to orienteer.)

23mins of navigational mistakes - very bad, time would have been respectable without these.

Saturday Jan 20 #

10 AM

Running 8:00 [3] 1.4 km (5:43 / km)

Warm Up, very icy so difficult to get going.

Orienteering race 1:21:00 [3] *** 15.3 km (5:18 / km) +330m 4:47 / km

EUOC Big Weekend - Men's Open - Competition Void

Was a bit disappointed to rock up and hear that the competition was void due to black ice. The conditions were really bad underfoot which was frustrating as I never really got to open up the legs, but definitely the right decision by the organisers. Had far too many lucky escapes from the ice and navigation was mostly good. Faffed at 1 and then rest was pretty good and an absolute blur. A few pauses and lack of flow, but couldn't really plan while running as it was so difficult to stay upright. Awesome fun nipping in and out of tourists and racing up and down the alley ways.
12 PM

Running 6:00 [3] 1.1 km (5:27 / km)

Cool down to get to train.

Friday Jan 19 #

1 PM

Running 26:00 [3] 6.0 km (4:20 / km) +100m 4:00 / km

Easy-ish run before weekend. Legs took a while to get into it but feeling good after a few strides towards the end. Bedding in a new pair of x-talons. Can't decide to use old, new pair or trail shoes for urban.
9 PM

Stretching 10:00 [3]

Stretch and Roller

Thursday Jan 18 #

Running intervals 38:00 [4] 8.2 km (4:38 / km) +130m 4:18 / km

Tune up session for weekend. 8*45s hard 60s recovery with good warm up and cool down. Getting up to a good speed, (aprox. 2:45/km during efforts), legs feeling good.
9 PM

Stretching 5:00 [0]

Wednesday Jan 17 #

Running 7:50 [3] 1.2 km (6:32 / km)

Short warm up and cool down.

Orienteering 36:39 [3] *** 6.3 km (5:49 / km) +200m 5:01 / km

Balmedie night O.

Good run, a 1 mins mistake, poor execution of long leg (1mins) and a few pauses, but mostly really good orienteering. Beat JW for the first time ever at night, but was beaten by MG, one day a night cup will come together for me.

Again, lack of a plan /deviation from plan were where i lost time.


Routegadget shows that i could have had a cleaner/fast ropute for quite a few legs. Compass was messy at 5, and could have used paths on way to 7 and 11.

Route to 14 should have been executed correctly, i had planned the red route.Unnecessary climb up sand dune at 16.

Stretching 5:00 [0]


Looks like BigWeekend may be a bit more physical than I expected. 15km optimum route choice urban race and 600m elevation on the Sunday. Think I might taper a bit more than I thought I might.
12 PM

Running 26:30 [3] 6.3 km (4:12 / km) +50m 4:03 / km

Easy round village post prelim with trip to co-op for some food. Legs feeling good.

Tuesday Jan 16 #

Running intervals 1:12:00 [4] 14.4 km (5:00 / km) +450m 4:19 / km

Bitter day, but was good to get away from desk and revision. Warm up to Corrennie and into 3 * 1mins efforts uphill. Then 3 * uphill intervals on drop and slide trail. Times were 4:24. 4:34, 4:34, pretty consistent. Then 3*1mins uphill to finish. All recoveries were walk/light jog back down.

Over legs feel quite tired, probably from doing more elevation gain in last couple of weeks than i have been good session to get in though.

Stretching 10:00 [0]

Tight all over, as I have neglected stretching....

Monday Jan 15 #

Strength and Core 35:00 [2]

Circuits. Focus on technique, not aerobics.

Stretching 10:00 [0]

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