Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bradc

In the 7 days ending Mar 25, 2018:

activity	#	time	miles		km		+m
Orienteering	4	2:48:21	13.4	(12:34)	21.57	(7:48)	764
Strength training	3	1:50:00
Running	5	1:41:43	8.99	(11:19)	14.47	(7:02)	483
Cycling	1	30:01	11.69	(23.4/h)	18.82	(37.6/h)	40
Total	9	6:50:05	34.09		54.86		1288
[1-5]	9	6:31:19

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Sunday Mar 25, 2018 #

12 PM

Running 3:52 0.65 km (5:57 / km) +14m 5:23 / km
ahr:117 max:132 shoes: VJ Integrator 2017 dobs

Jog to the start of the O.

Orienteering race 1:15:45 **** 8.91 km (8:30 / km) +342m 7:08 / km
ahr:142 max:159

SOL1, Auchingarrich: Short Brown (6.9km). Steady plod spoiled by one 3 minute mistake (#7) and one 7 minute howler (#12). I'm particularly cross about the last one, I just completely ignored all of the warning signs until it was far too late. In post-race examination I was actually pretty scrappy elsewhere, too. 62-65 minutes would have been respectable; 75 is total rubbish. Unimpressed with myself. TRIMP 141.9.

Saturday Mar 24, 2018 #

10 AM

Orienteering race 35:22 **** 4.16 km (8:30 / km) +226m 6:41 / km
ahr:162 max:174 shoes: Salomon Speedtrak 2017

Middle at Abbey Craig: VM40 (Brown) course: 3.5km. I'm just not a good enough orienteer to run middle courses well; I'm too slow through the controls and too hesitant on approach. Reckon I leaked a good 2-3 minutes just because of that, but also got tired/sloppy towards the end and binned 2-3 minutes on silly mistakes. All that said, this was ace - a great wee course on a smashing spring day, and Abbey Craig was in tip-top condition. I could have done with grippier shoes, but the terrain was fab. A cracking wee event. TRIMP 107.2.
Note - had forgotten my HR strap so the HR readings (all day) are from my wrist, and are therefore outrageously inaccurate.

Running warm up/down 3:46 0.56 km (6:44 / km) +4m 6:29 / km
ahr:124 max:138 shoes: Salomon Speedtrak 2017

Jog part of the way back from the O until I caught up with the troops.

3 PM

Running warm up/down 4:17 0.68 km (6:18 / km) +6m 6:02 / km
ahr:127 max:139 shoes: Hoka Mafate 4

Jog to the start of the sprint-O, being very cautious with my knee. TRIMP 5.1.

Orienteering race 16:08 *** 3.05 km (5:17 / km) +24m 5:05 / km
ahr:154 max:180 shoes: Hoka Mafate 4

Sprint-O at Rosyth. VM40 course: 2.5km. Well, this was heaps of fun. A tiny area meant that controls came up like machine gun bullets; apart from the one longish leg, they popped up thick and fast. Well, fast is relative, of course; I was really just steadily chuntering along, trying not to raise my knees and thus not further irritate my knee. As a result of the slower pace I didn't really make any mistakes, although I did wish that I had got myself a SIAC card; it would have made a big difference today, at least a minute, maybe more. So imagine my delight on downloading to realise that I had actually hired a SIAC card when I'd entered, but had completely forgotten about it. A**e!
Actual time 14:50; forgot to stop my watch at the finish. TRIMP 40.6.

Running warm up/down 4:44 0.89 km (5:19 / km)
ahr:151 max:163 shoes: Hoka Mafate 4

Jog back to the community centre. TRIMP 9.5.

Friday Mar 23, 2018 #

Event: Scottish Spring Weekend - Dark Thistle / Sprint distance / Dark Spring

7 AM

Strength training 35:00 [1]

DB pairs + core

Thursday Mar 22, 2018 #

2 PM

Cycling (Turbo Trainer) 30:01 18.82 km (37.6 kph) +40m
ahr:130 max:157 shoes: Genesis Croix de Fer 30 2016

Easy spin to move the legs and clear the head. Really just looking to get some headspace after a difficult morning dealing with an unexpected resignation (sigh). TRIMP 41.3, avg 211W

Running warm up/down 22:57 1.95 km (11:46 / km) +66m 10:04 / km
ahr:115 max:140 shoes: Hoka Mafate 4

Newton Primary AC Sweeper. "I can't be bothered to run". "My ankle hurts". My knee hurts". My b!@@dy ears hurt...

C • Like! 1

Running warm up/down 4:24 0.53 km (8:18 / km) +3m 8:03 / km
ahr:101 max:120

More sweeping. Let Jase do the "hot lap" but he just ended up sweeping, like me! Dragged the stragglers back to school. Late. "My xxx hurts" etc. etc.

Wednesday Mar 21, 2018 #

7 AM

Strength training 40:00 [1]

3C + phys

6 PM

Orienteering race 41:06 *** 5.45 km (7:32 / km) +172m 6:31 / km
ahr:155 max:166 shoes: VJ Integrator 2017 dobs

Very enjoyable final night-O of the series, despite the rainy start. No warm up and a very stiff back meant a slow start to #1, but it was long leg, so I was moving OK by the time I got there. Quickly found myself in a pack with Steve Nic and Fanni, which largely kept regrouping until Fanni made a break for it after #12 and promptly went AWOL. I stuck with Steve - I will freely admit the tow in the hard stuff! - and we finished together. Great fun; sorry to now have to hang up the head torch until next season. TRIMP 106.4.

Tuesday Mar 20, 2018 #

12 PM

Running (Hill run) 57:43 9.21 km (6:16 / km) +390m 5:10 / km
ahr:146 max:167 shoes: Salomon Speedtrak 2017

Wasn't going to miss out on another gorgeous day, and it's about time I tried running again. Parked at Beaconhurst and set a deliberately steady pace up the hill. Happy with my strength; I didn't once feel like slowing to a walk, so, good! Lovely views. Came back down the ridge to the car park and dropped down into Hermitage. So, all great, until the onset of left knee pain coming back down through Hermitage Woods. Blast. I was hoping that fitness, rather than injury, would be key factor in the JK Short-v-Long debate, but it's looking like the knee may have the last say, again.

Monday Mar 19, 2018 #

7 AM

Strength training 35:00 [1]

DB pairs + core

Should have done something this evening once kids were abed. Total lack of motivation. Ate cake instead.

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