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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: FW

In the 7 days ending Jan 28:

activity # timemileskm+m
  Running7 5:09:11 34.49(8:58) 55.51(5:34) 2065
  Orienteering2 2:01:00 9.82(12:19) 15.8(7:39) 500
  Strength and Core2 1:25:00
  Cycling1 25:00
  Stretching2 18:00
  Total13 9:18:11 44.31 71.31 2565
  [1-5]12 9:12:11
averages - weight:72kg

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Sunday Jan 28 #

10 AM

Orienteering 1:05:00 [3] 8.8 km (7:23 / km) +200m 6:38 / km

Cambus Training

Focus on map memory and simplification. Really good and was exactly what I was wanting to work on. Was simplifying well and navigation was pretty good. Wasn't using compass I was memorising 3-4 controls at a time so direction was sometimes a bit naf but interpretation of map was good.

Forest was running beautifully and was stunning in the morning light. This is why I love orienteering.
12 PM

Running 50:00 [3] 9.0 km (5:33 / km) +400m 4:33 / km

Cambus to Ballater via gorgeous line and birch woodland on N side of road. Payed a visit to the mast a a blast down mastermind. Deeside looking awesome in stunning light, relatively warm and good fun.

Saturday Jan 27 #

Running 1:05:00 [3] 8.4 km (7:44 / km) +300m 6:34 / km

Easy round maiden causeway and mithertap with dad. First time I have run with him since he broke his ankle. :) Poorly fuelled, for second time in a week, little energy, but it was nice and easy.

Friday Jan 26 #

7 PM

Running 8:00 [3] 1.5 km (5:20 / km)

WU with JW

Running race 33:52 [5] 8.76 km (3:52 / km) +220m 3:26 / km

Dessert woods Night Race - 1st - Lovely evening and good running conditions. Set a good pace off the start up the main drag. JW and CW kept with me all the way to the first descent. Didn't see a marker so small pause before JW overtook me on the descent to waterfall. Once on the steep waterfall climb I attack and got a good lead. Kept the race under control all the way to the line, although was working hard to not let JW catch up.

Good to get a bit more of a 'race' rather than a find you position and keep on running job.

Pretty sure I got the CR as well which is cool.
8 PM

Running 20:00 [3] 3.25 km (6:09 / km) +80m 5:29 / km

Good cool down with JW and PH collecting reflectors.
10 PM

Stretching 6:00 [0]

Thursday Jan 25 #

11 AM

Running 54:00 [3] 10.5 km (5:09 / km) +330m 4:27 / km

Easy Corrennie with trails.
6 PM

Strength and Core 50:00 [3]

New 'Gym' evening at Midmar hall. Good advice and e sure proper technique. Did a variety of leg work sessions, squats, and leg presses. The core work, planks and lots of good ideas for alternative core exercises. A few more squats with more weight, then bit of arm work.

Good idea and good advice available, quite expensive, maybe go every second week or so.

Wednesday Jan 24 #

Orienteering 56:00 [3] 7.0 km (8:00 / km) +300m 6:35 / km

Balnagowan Night O - Good navigation to 5, where i dropped too low and lost at least 5mins. Bit scrappy on long legs. Slow in circle everywhere, but mostly accurate. Legs tired and not very lively.

Tuesday Jan 23 #

7 AM

Cycling 25:00 [3]

Easy spin
5 PM

Running 49:49 [4] 8.0 km (6:14 / km) +600m 4:32 / km
weight:72kg

Steep Hill Intervals. 13 * steep section of knockfullerfree. Mentally a hard session but got into it after halfway. Rest at top every three climbs to recover completely, other than that. Hard but good.

Monday Jan 22 #

7 PM

Running 28:30 [3] 6.1 km (4:40 / km) +135m 4:12 / km

Easy before circuits

Strength and Core 35:00 [3]

Circuits - Good session and variation, felt like i got a good workout.
8 PM

Stretching 12:00 [3]

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