Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: daveabrams

In the 31 days ending Mar 31, 2010:

activity	#	time	miles	km	+m
Orienteering	7	6:08:14	34.17	54.99	1209
Gym	9	5:17:20
Walking	1	5:00:00
Running	10	3:44:11	22.76	36.63	472
X-trainer	5	1:45:00
Cycling	4	1:20:45	6.21	10.0
Tennis	1	1:00:00
Total	23	24:15:30	63.14	101.62	1681
[1-5]	21	18:15:30

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Wednesday Mar 31, 2010 #

6 PM

Running warm up/down 29:33 [2] 5.0 km (5:55 / km) +5m 5:53 / km
shoes: Vasque Celerator

run to botanical gardens then a loop of warm up with john and aidan
run back from botanical gardens via endcliffe

Orienteering 8:00 [5] 2.26 km (3:32 / km) +41m 3:15 / km
shoes: Vasque Celerator

4 short loops of botanical gardens
back aching quite a lot from physio yesterday but soon forgot about it whilst running. nav was good

Tuesday Mar 30, 2010 #

11 AM

Running 21:20 [3] 4.83 km (4:25 / km) +81m 4:04 / km
shoes: New Balance 769

to physio then extended run home through endcliffe park

6 PM

X-trainer 10:00 [2]

Gym 25:00 [1]

Sunday Mar 28, 2010 #

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

Note

no complaints from hip/knee so at least one positive from the weekend

12 PM

Running warm up/down 30:00 [2] 3.0 km (10:00 / km)
shoes: LaSportivaCrosslite

long warm up and shorter warm down

Orienteering race 1:29:00 [5] 8.5 km (10:28 / km) +384m 8:33 / km
shoes: LaSportivaCrosslite

long race at trossachs. always a tough area but had a positive attitude going in to the race. started off slowly to get into the map. made a small mistake on 4. was going ok through 7,8 and 9 then made a complete hash of 10. didn't use the compass enough and lost about 3 mins relocating even though I was within about 30m of the control originally. peter caught me on the way to 11 but he was flying. managed to stay with him until across the road but felt dead up the hills. made a couple of smaller mistakes in the last loop but was slow in general.

not really sure what happened this weekend. field trip in the lakes obviously took a lot out of me even though I didn't actually do much. a lack of decent winter training probably has a part to play but felt good and was running well at BUCs so unsure why I couldn't run. felt tired in general all weekend and couldn't concentrate during the races. hopefully will be back to normal for the JK next weekend

C • Number 13 3

Saturday Mar 27, 2010 #

Event: FVO Middle Distance Race

2 PM

Running warm up/down 20:00 [1] 2.0 km (10:00 / km)
shoes: LaSportivaCrosslite

limited warm up, longer warm down with stretching

Orienteering race 43:06 [5] 6.52 km (6:37 / km) +185m 5:47 / km
shoes: LaSportivaCrosslite

middle at touch
felt ok to begin with but then couldn't get into top gear at all. made a couple of 2 min errors and could feel myself not concentrating as was really tired. tom and peter overtook part way round and I didn't have anything to push on and catch up. lost a lot of time just on running speed.

Wednesday Mar 24, 2010 #

Walking 5:00:00 [0]

lots of walking up and down and around hills in the lake district for geog field trip. not quite worth an intensity but knackered by the end of the week

Friday Mar 19, 2010 #

Note

going on geog fieldtrip until thurs so no training. apparently have to work 9-9 each day though so gonna be pretty tired by thurs. hopefully won't be too tired for trossachs though...

11 AM

X-trainer 25:00 [3]
ahr:134 max:161 shoes: New Balance M768 2

10 mins on 5, then 5 mins on 6,7,8

Gym 35:00 [1]
ahr:99 max:132 shoes: New Balance M768 2

w+c

Thursday Mar 18, 2010 #

1 PM

Running 53:53 [4] 11.33 km (4:45 / km) +318m 4:10 / km
ahr:154 max:182 shoes: Vasque Celerator

had work so couldn't go to o intervals on burbage which looked quality
went for a run in rivelin instead. can feel my knee a little bit whilst resting at the moment but pain seemed to disappear whilst running. feels the same pain as I've had previously so will have to keep a close eye.
heroes in a steady 6:24
also getting really warm; was sweating loads just in shorts and t-shirt

Wednesday Mar 17, 2010 #

3 PM

Tennis 1:00:00 [0]

spot of tennis with jordan. doesn't really merit an intensity 1 but still some exercise.

4 PM

X-trainer 20:00 [4]

knee still hurting a little running so decided to keep on the x-trainer. kept it at a high speed on resistance 7. upped it to 8 in the last 5 mins. felt good

Gym 30:00 [3]

quite a lot of core stuff and few weights.

Tuesday Mar 16, 2010 #

11 AM

Running 20:00 [3] 3.0 km (6:40 / km)
shoes: New Balance 769

jog to post office to get some free energy drink samples. they were disgusting. right knee hurting quite a lot. lots of work to do so no time for more training.

C • haha, is that the orbana st... 2

Sunday Mar 14, 2010 #

10 AM

Orienteering 10:00 [2]
shoes: LaSportivaCrosslite

warm up/down

Orienteering race 36:00 [5] 7.0 km (5:09 / km)
shoes: LaSportivaCrosslite

bucs relay
never really got going on this. was quite scrappy around the circle and got confused with the map at making a 2 min mistake.

Saturday Mar 13, 2010 #

Event: British University (BUCs) Orienteering Champs 2010

12 PM

Orienteering 25:00 [3] 2.5 km (10:00 / km)
shoes: LaSportivaCrosslite

quickish warm up cos was a bit late
jog and stretching with spongey after

Orienteering race 1:06:12 [5] 12.3 km (5:23 / km) +429m 4:35 / km
shoes: LaSportivaCrosslite

bucs individual sallowvallets

Wednesday Mar 10, 2010 #

4 PM

Cycling 14:59 [3]
ahr:123 max:142

Gym 33:47 [3]
ahr:101 max:138

Tuesday Mar 9, 2010 #

1 PM

Cycling 30:00 [3] 10.0 km (3:00 / km)
shoes: New Balance M768 2

to/from accelerate to get new shoes. went for the la sportiva crosslite in the end. not as much grip as I wanted but nice and comfy

4 PM

Running warm up/down 14:31 [2] 2.62 km (5:32 / km) +19m 5:21 / km
ahr:137 max:156 shoes: New Balance 769

to botanical gardens
to endcliffe
home from endcliffe

Orienteering 40:17 [3] 8.01 km (5:02 / km) +170m 4:33 / km
ahr:168 max:185 shoes: New Balance 769

o intervals in kris' new botanical gardens map and then endcliffe. both awesome areas. my knee started aching after the 1st endcliffe rep so took it easy after that. It's where I bashed it on Sunday but feels like the same pain as in Portugal so gonna take it easy.

Monday Mar 8, 2010 #

10 AM

Running 8:24 [2] 2.15 km (3:54 / km) +48m 3:31 / km
shoes: New Balance 769

to hallam
to broomhill

2 PM

Cycling 18:38 [3]
ahr:126 max:149 shoes: New Balance M768 2

20 mins bike

Gym 32:51 [2]
ahr:92 max:148 shoes: New Balance M768 2

20 mins bike

Sunday Mar 7, 2010 #

Orienteering race 50:39 [4] 7.9 km (6:25 / km)
shoes: Walsh PB Ultra Extreme 2

brown at wombwell woods
got really confused with the mapping around 4 and lost about 3 mins. was alright from then on except for missing the alleyway through to the small section. stacked it just beforehand and slightly overstretched my hamstring. then lost concentration. slowed down a little after that to stop any further injury.

Running warm up/down 15:00 [2]
shoes: Walsh PB Ultra Extreme 2

warm up/down
forgot my garmin, again.

Saturday Mar 6, 2010 #

Gym 25:00 [2]
shoes: New Balance M768 2

weights and core

X-trainer 25:00 [3]
shoes: New Balance M768 2

got a little sniffle so decided to give the fell run a miss
legs felt heavy to start but got better

Friday Mar 5, 2010 #

3 PM

Running warm up/down 11:30 [3] 2.7 km (4:16 / km)
ahr:148 max:163 shoes: New Balance 769

to/from hallam

Gym 1:22:48 [2]
ahr:105 max:160 shoes: New Balance 769

back to the original session
was going well on the squats 50, 60, 65. so much better now I know how to do it properly; struggled on 40 a few weeks ago and haven't done anything since then
quite a lot of rest in between exercises chatting with kris and danger
bit of massage at the end

Wednesday Mar 3, 2010 #

4 PM

X-trainer 25:00 [2]
ahr:116 max:136 shoes: New Balance M768 2

took it easy as hammies were still suffering from the bike the other day

Gym 24:44 [1]
ahr:96 max:146 shoes: New Balance M768 2

w+c

Monday Mar 1, 2010 #

2 PM

Cycling 17:08 [4]
ahr:138 max:167 shoes: New Balance M768 2

did a quicker session on the bike
warm up
8*1min on with 20 secs off
warm down

Gym 28:10 [3]
ahr:113 max:150 shoes: New Balance M768 2

w+c

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