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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: FW

In the 7 days ending May 20:

activity # timemileskm+m
  Orienteering3 2:17:24 13.73(10:01) 22.09(6:13) 59510 /10c100%
  Cycling3 1:23:00 13.35(9.6/h) 21.48(15.5/h) 600
  Running4 1:01:00 7.88(7:45) 12.68(4:49) 210
  Strength and Core1 20:00
  Physio Exercises2 17:00
  Total9 5:18:24 34.95 56.25 140510 /10c100%
  [1-5]8 5:01:24

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Sunday May 20 #

Orienteering race 28:00 [4] 5.05 km (5:33 / km) +80m 5:08 / km

British Relays - 3rd Leg M18

Stood in the box expecting to go out after AT and just try to get round in 2nd. ZH came through spectator in front of LG so didn't expect anything untill he comes down the run in in 1st. Race On. Aced the nav under pressure to 3, felt very slow though, held off AT until he caught me as i banned into 4, no problems with the nav, just no fitness to contest him. Shame, as it could have been a great battle.

Ankle sore by end. :(

Running warm up/down 12:00 [3] 2.0 km (6:00 / km)

Saturday May 19 #

12 PM

Running warm up/down 18:00 [3] 3.2 km (5:37 / km) +70m 5:04 / km

Warm Up/Down
1 PM

Orienteering race 1:30:09 [4] 12.54 km (7:11 / km) +450m 6:06 / km

Good start but struggling physically, then 10mins mistake at 3; no concentration. At 4 caught sight of DS and DB so decided to put an effort in to catch then. They were easily 3mins ahead at this point, push hard and got the nav dialled to 9 before the long leg. Gave up all hope of catching them untill coming into 10 DB catches me. Train forms but as soon as JW latches on the pace was too high and i got dropped badly for a long slog home.

Friday May 18 #


Could have done a wee run but was tired from yesterday so didn't, will see where my fitness is tomorrow....

Thursday May 17 #


13.5h work today, although some of it was very chilled sunbathing, no time for much else, resting up I guess.

Wednesday May 16 #

5 PM

Orienteering tempo 19:15 [4] ** 4.5 km (4:17 / km) +65m 3:59 / km

Bellwood Forest Sprint - No problems with nav or ankle.

Running warm up/down 14:00 [3] 3.2 km (4:22 / km) +40m 4:07 / km

Lap of the green and back, feeling good.

Tuesday May 15 #

4 AM

Cycling 12:00 [3] 5.5 km (27.5 kph)

Back from bivvy. Got very cold up there and the light was already starting to keep me awake, so decided to call it a night. The best stars i have ever seen at about 1 in the morning, great from the top of the hill!

Bivvy set up not optimal as survival bag filled with alot of condensation and also wasn't long enough, will work on a better setup for next time,
11 AM

Running 17:00 [4] 4.28 km (3:58 / km) +100m 3:33 / km

Went out to check on ankle, turned it into a short farlek. Definitely progress on the ankle front, very minimal pain after and none during which is good. Felt excellent during intervals on the flat but lacked power on the uphills, nothing much I can do before BOC, but good to know their is a but of power still their. Not quite sure how to play the next few days, but I think it's time to take it easy, make sure ankle is in best nick possibly and body rested.

Strength and Core 20:00 [1]

Good Session, feeling coordinated.

Physio Exercises 8:00 [0]

Monday May 14 #

7 AM

Physio Exercises 9:00 [0]

2 PM

Cycling 42:00 [3] 10.48 km (15.0 kph) +300m

Wee MTB ride up corrennie.
9 PM

Cycling 29:00 [3] 5.5 km (11.4 kph) +300m

Cycle up to bivvy spot at top of Corrennie. Cracking evening!

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