Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OJ

In the 7 days ending Apr 18, 2010:

activity

time

miles

Running

5:55:00

42.87

(8:17)

69.0

(5:09)

Orienteering

2:38:37

17.4

(9:07)

28.0

(5:40)

71 /

76c

93%

Running Drills

40:00

1.24

(32:11)

2.0

(20:00)

Circuits

30:00

Weights

30:00

Total

10:13:37

61.52

99.0

71 /

76c

93%

averages - sleep:8.4

2:20

0:00

» now

Sunday Apr 18, 2010 #

Event: British Elite Sprint Champs

Running warm up/down 1:05:00 [2] 11.0 km (5:55 / km)
slept:8.0

Good warm ups for both races and a longer warm down after the final.

11 AM

Orienteering race 12:36 [5] **** 4.0 km (3:09 / km)
spiked:22/23c

British sprint champs qualifier. Great bit of estate terrain with some more straightforward parkland at the end, ran safely and avoided mistakes or hesitations. Nearly had a head on collision with GG though, wonder who would have come off worse? Great fun and managed to win the heat.

Route: http://www.sroc.routegadget.co.uk/cgi-bin/reitti.c...

C • i would have been sliced in... 1

2 PM

Orienteering race 15:02 [5] **** 4.0 km (3:46 / km)
spiked:22/24c

British sprint champs final around Chorley town centre and back through Astley Park. Tried to run comfortably and cleanly, but the course was very straightforward and needed a more aggressive approach. Made a couple of small bananas in the park, but hadn't lost much time when a speedy GG appeared on my heels - I pushed harder after that but it was too late by then. Not a great final run, but sort of enjoyed it anyway.

Route: http://www.sroc.routegadget.co.uk/cgi-bin/reitti.c... (not cheating, there were some marked crossing points over the uncrossable fences!)

C • Run in split 3

Saturday Apr 17, 2010 #

Event: British Elite & Age Class Middle Distance Championships

2 PM

Orienteering race 30:59 [5] ***** 5.0 km (6:12 / km)
spiked:27/29c slept:8.5

British middle champs at Haverthwaite. This was some really good terrain and a nice twisty and turny course with the controls were well tucked away so you really needed to navigate to the feature and check descriptions. I went for a safe run and managed to keep the mistakes small, just lost a few seconds on a couple of controls in the brashed middle section of the course. Very happy to win again on the same area I won on in 2003!

Route: http://www.loc.routegadget.co.uk/cgi-bin/reitti.cg...

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

Warm up and longer warm down in the sunshine. All very idyllic with a steam train puffing backwards and forwards.

Friday Apr 16, 2010 #

3 PM

Running Drills 10:00 [3] 1.0 km (10:00 / km)
slept:8.5

Run to Hillsborough Park for some running drills to try to sort my sore legs out. Followed it with an ice (well very cold anyway) bath. Desperate times...

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

Park and back.

Thursday Apr 15, 2010 #

9 AM

Running 25:00 [2] 5.0 km (5:00 / km)
slept:8.5

IW, still feeling jaded, but this helped to break me out of my torpor.

C • Torpor??? 1

6 PM

Running 45:00 9.0 km (5:00 / km)

Some jogging about around potential parking fields at Wharnecliffe followed by a nice cruise back down the ramp into Sheffield.

Wednesday Apr 14, 2010 #

4 PM

Orienteering 1:40:00 [2] **** 15.0 km (6:40 / km)
slept:8.5

Checking out some possible routes for next year's BEOC in Wharnecliffe and Greno. Some really nice bits (and some not so nice bits). Really plodded, my muscles are so sore from yesterday.

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

On the trails.

Tuesday Apr 13, 2010 #

8 AM

Running 50:00 [3] 11.0 km (4:33 / km)
slept:8.5

IW via Rivelin, Den Bank, Mike's Path, Stables, Bolehill Park. Nice morning but chilly. Calfs still stiff.

4 PM

Circuits 30:00 [3]

Light session down at Sport Hallam. Body weight stuff and warm up with the bar.

Weights 30:00 [2]

And weights - half squats @90kg with jump squats @ 30kg, lunges onto a box @50kg, full squats @ 60kg with box jumps, jumps between boxes, telemarks with the bar and db bench press with 2x15kg.

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

From work to Sport Hallam and then home.

Monday Apr 12, 2010 #

8 AM

Running 40:00 9.0 km (4:27 / km)
slept:8.0

IW via Bolehill Park and the stables. Cold morning, and my calfs were sore after yesterday's pounding.

C • cold 1

6 PM

Running Drills 30:00 [3] 1.0 km (30:00 / km)

Running drills, started off at Malin Bridge sports club, but moved to Myers Grove when we got kicked off. Fairly condensed session, not too much dawdling, which suited me. Good to do it on grass, although a bit less rutted would be preferable.

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

From work to Malin Bridge and back home.

« Earlier | Later »