Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OJ

In the 7 days ending Apr 6, 2008:

activity

time

miles

Running

5:15:00

32.93

(9:34)

53.0

(5:57)

Orienteering

1:56:57

16.16

(7:14)

26.0

(4:30)

111 /

116c

95%

Climbing

1:00:00

Circuits

40:00

Running Drills

10:00

0.62

(16:06)

1.0

(10:00)

Total

9:01:57

49.71

80.0

111 /

116c

95%

2:00

0:00

» now

Sunday Apr 6, 2008 #

Event: British Sprint Championships

Orienteering race 13:08 [5] *** 3.0 km (4:23 / km)
spiked:26/27c

British sprint quals at Warwick Uni. Loads of controls but all fairly straightforward so fast running. Only time loss was a few seconds when I had to squeeze through a thick hedge. Really nice sunny day with snow on the ground so lots of fun. 2nd behind Craney.

Running warm up/down 35:00 [2] 6.0 km (5:50 / km)

A decent warm up plus a longer warm down to loosen the legs.

Orienteering race 13:49 [5] **** 4.0 km (3:27 / km)
spiked:24/24c

British sprint finals. Pretty good run in good control all the way, my biggest mistake was a few seconds when I ran up to a closed doorway that was mapped as gray but didn't risk going through. Not as technical as it could have been, but good orienteering nonetheless. Felt good running and would have struggled to get down to Scot's time...

Running warm up/down 40:00 [2] 6.0 km (6:40 / km)

Good warm up and a long warm down with the massif around some of the course.

Saturday Apr 5, 2008 #

Event: British Elite Middle Distance

Orienteering race 35:00 [5] *** 7.0 km (5:00 / km)
spiked:21/23c

British middle champs at Hopwas. Pushed hard and kept decent control through the fast open forest in the first half. A few mistakes crept in later on in the greener, bushier terrain towards the finish. Chanced it on a direct route to the penultimate and missed the control wasting a few valuable seconds. Snuck into second place behind Craney, who took his first UK cup win and British title - about bloody time!

C • can't believe you all let h... 2

C • Rub it in 4

Running warm up/down 40:00 [2] 6.0 km (6:40 / km)

Longish warm up and a decent warm down in a hail storm.

Men's Open (Course A) - Splits

Friday Apr 4, 2008 #

Running 20:00 [2] 4.0 km (5:00 / km)
(rest day)

Easy jog home from town.

Thursday Apr 3, 2008 #

Orienteering 20:00 [5] **** 6.0 km (3:20 / km)
spiked:24/25c

Sprints around town, S10 and Ponderosa with the usual crowd. Bit of a warm up for the weekend. Saw Alex not running and earned myself 2 points. But so did everyone else.

Running 25:00 [2] 4.0 km (6:15 / km)

Warm up and down and jogging between the starts. Got asked if I had a lighter by a bunch of chavs. Yes, I always carry a lighter in the pocket of my running shorts.

C • Is that a lighter... 1

Wednesday Apr 2, 2008 #

Orienteering 13:00 [2] 2.0 km (6:30 / km)

Line course as warm up around Tankersley.

Orienteering 22:00 [4] **** 4.0 km (5:30 / km)
spiked:16/17c

Short course around Tankersley, it's pretty nice at the moment after a few weeks of cold weather. Nice session, still haven't managed to find any real mistakes with Neil's map (apart from the missing tower of course).

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)

Out to start of line and back from the finish.

C • 'real' 3

Climbing 1:00:00 [1]

At the works with the girls.

Tuesday Apr 1, 2008 #

Running 20:00 [5] 4.0 km (5:00 / km)

Ducked out of track to run death intervals in Hillsboro park. Tired muscles after circuits so tried to cruise them just a little easier than usual. Succeeded to some extent but still managed to make it hurt by the end. 2.22, 2.24, 2.25, 2.24, 2.22 off 4 mins running into a strong headwind on the uphill sections. Glad to have done it after making excuses not to all day.

Running Drills 10:00 [4] 1.0 km (10:00 / km)

Drills and sprints before the intervals. Crowds arriving for the Wednesday match giving me strange looks.

Running 35:00 [2] 6.0 km (5:50 / km)

Out and back around the Owls stadium dodging crowds of police.

Monday Mar 31, 2008 #

Running 40:00 [2] 7.0 km (5:43 / km)

Wasn't planning a run this morning but the sun was shining and lured me out. Felt fairly good after yesterday's long'un.

Circuits 40:00 [3]

Usual ShUOC session minus all the students. Felt pretty dead on the pliometrics.

Running 40:00 [2] 7.0 km (5:43 / km)

To circuits and back with Mike and Craney.

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