Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OJ

In the 7 days ending Mar 29, 2010:

activity

time

miles

Orienteering

4:02:02

21.75

(11:08)

35.0

(6:55)

48 /

58c

82%

Running

3:45:00

27.34

(8:14)

44.0

(5:07)

Circuits

30:00

Weights

30:00

Running Drills

15:00

1.24

(12:04)

2.0

(7:30)

Total

9:02:02

50.33

81.0

48 /

58c

82%

averages - sleep:8.7

2:13

0:00

» now

Monday Mar 29, 2010 #

6 PM

Running 25:00 [2] 5.0 km (5:00 / km)

Gentle run home from work, not feeling too tired, but horrible weather.

Sunday Mar 28, 2010 #

Event: FVO Regional Event, World Ranking Event & Scottish O League 1

9 AM

Running 20:00 [2] 4.0 km (5:00 / km)
slept:8.0

Morning jog with GG. Tired after being woken up all night by noisy roommates.

1 PM

Orienteering 1:33:21 [5] ***** 12.0 km (7:47 / km)
spiked:27/30c

Trossachs long distance. I had high aspirations for this race, but it didn't really go to plan. Ran a bit too economically at the start then got into a good rhythm through the middle section before making a bigger mistake on a tricky slope leg. Put it behind me and kept up a good pace to the end, but not enough to get close to Scott's impressive time. Great course and enjoyed every minute of it really, just not quite on the pace.

Route here: http://www.fvo.org.uk/cgi-bin/reitti.cgi?act=map&i...

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

Warm up and warm down.

Saturday Mar 27, 2010 #

Event: FVO Middle Distance Race

8 AM

Running 20:00 [2] 4.0 km (5:00 / km)
slept:8.5

Nice mornin jog in the sunshine and rain with GG and Oleg.

3 PM

Orienteering 33:41 [5] **** 6.0 km (5:37 / km)
spiked:16/21c

Touch middle distance, first important race for months and it all felt quite exciting. Ran a bit too hard at the start and never really felt in perfect control - paid the price on a few legs where I lost contact. Very fast terrain and some big hills, but felt physically quite good, just need to bring the orienteering up to race speed. 3rd behind Scott and Speaky.

Route: http://www.fvo.org.uk/cgi-bin/reitti.cgi?act=map&i...

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

Warm up and warm down in a downpour.

Friday Mar 26, 2010 #

10 AM

Running 35:00 8.0 km (4:23 / km)
slept:9.0

Nice cruisy run from the bunkhouse up a couple of hills and into Callendar for a paper. Got soaked on the way back and pretty cold.

C • Why didn't you go orienteer... 2

Running Drills 5:00 [4] 1.0 km (5:00 / km)

Drills and strides along a disused railway line.

Thursday Mar 25, 2010 #

10 AM

Orienteering 35:00 ***** 5.0 km (7:00 / km)
spiked:5/7c slept:9.0

First few controls of a long distance training on Craig-a-Barns. Missed nos. 1 and 2, ran better from there on. Nice fast terrain at the moment, certainly quicker than a couple of weeks ago in knee-deep snow!

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

Up to the start and the direct route back from 7 with Stig.

Wednesday Mar 24, 2010 #

10 AM

Orienteering 35:00 5.0 km (7:00 / km)
slept:9.0

Middle style course on Achray. Ran steady on the uphill legs and had a few problems finding the conttrols. Then ran harder on some downhill sections and it went much better. Wet.

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)

7 PM

Orienteering (Night) 45:00 [4] 7.0 km (6:26 / km)

FVO mass start night session on Achray S - straight into the difficult bit from this morning and I made a few more mistakes on the gaffled loops. Then into some nice semi-open moraine, which went much better. Fun session.

Running 15:00 [2] 3.0 km (5:00 / km)

Warm up and run to the start. Began my warm down on the last couple of controls.

Tuesday Mar 23, 2010 #

7 AM

Running 30:00 [2] 6.0 km (5:00 / km)
slept:8.5

S10 and back.

Circuits 30:00 [2]

Usual bar warm up and circuits exercises at the end.

Weights 30:00 [2]

Weights: squats @ 70kg with box jumps, single leg squats @ 50kg, box step-ups @ 50kg, lean forwards @ 40kg, db press @ 2x16kg.

Running Drills 10:00 [3] 1.0 km (10:00 / km)

Drills and sprints on the way home.

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