Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: daveabrams

In the 31 days ending Jul 31, 2010:

	activity	#	time	miles	km	+m
	Orienteering	21	18:54:38	71.69	115.38	845
	Running	35	10:11:17	53.11	85.47	1275
	Cycling	12	5:39:18	15.53	24.99	123
	Gym	6	2:55:56
	Strength and conditioning	1	1:13:04
	Tennis	1	40:00
	X-trainer	1	25:00
	Total	43	39:59:13	140.33	225.84	2242
averages - weight:74kg

2:33

0:00

» now

Friday Jul 30, 2010 #

9 AM

Running warm up/down 10:33 [1] 0.53 km (19:54 / km) +6m 18:49 / km
ahr:92 max:134 shoes: LaSportivaCrosslite

Orienteering 53:18 [4] 6.49 km (8:13 / km) +26m 8:03 / km
ahr:144 max:175 shoes: LaSportivaCrosslite

hare and hounds on north lunsen
best I've orienteered in the 2 weeks, especially when hanging our controls. ravaged finger nails on a crag though so pretty painful

3 PM

Orienteering 25:00 [2]
shoes: LaSportivaCrosslite

hut ultrasprints - (not quite) impossible!

Running 17:47 [3] 3.43 km (5:11 / km) +44m 4:52 / km
ahr:138 max:154 shoes: LaSportivaCrosslite

hash around lurbo - good end to the week. body starting to fall apart though.

Thursday Jul 29, 2010 #

9 AM

Running warm up/down 4:43 [2] 0.64 km (7:22 / km) +5m 7:06 / km
ahr:114 max:127

Orienteering 1:13:59 [2] 6.94 km (10:40 / km) +65m 10:11 / km
ahr:119 max:157 shoes: LaSportivaCrosslite

relocation on siggerfora. all good apart from just across the power lines

Orienteering 56:14 [4] 5.86 km (9:36 / km) +43m 9:15 / km
ahr:125 max:165 shoes: LaSportivaCrosslite

distractions. was pissing it so not many distractions. more distracting was the pain in my hip again so had to cut it short.

Wednesday Jul 28, 2010 #

8 AM

Running warm up/down 4:44 [1] 0.71 km (6:40 / km) +3m 6:31 / km
ahr:133 max:149 shoes: LaSportivaCrosslite

Orienteering 28:44 [5] 2.46 km (11:41 / km) +57m 10:28 / km
ahr:139 max:180 shoes: LaSportivaCrosslite

uppsala castle sprint. good apart from 13 and 15. lost about 1 min.

10 AM

Running warm up/down 3:24 [1] 0.5 km (6:48 / km) +5m 6:28 / km
ahr:118 max:127

Orienteering race 10:38 [4] 1.88 km (5:39 / km) +26m 5:18 / km
ahr:164 max:179 shoes: LaSportivaCrosslite

kung bjorns hog
awesome sprint map of an open hill
not so awesome orienteering. lots of silly errors. hard to keep a good pace.

Orienteering 21:42 [1] 1.27 km (17:05 / km) +19m 15:55 / km
ahr:102 max:131 shoes: New Balance 769

rerun round the course.

2 PM

Running warm up/down 4:22 [2] 0.76 km (5:45 / km) +8m 5:28 / km
ahr:128 max:132

Running warm up/down 16:21 [3] 1.79 km (9:08 / km) +38m 8:16 / km
ahr:147 max:176

sneaky coaches put us on the same area but from the other side. quickly realised. quite a lot of map memory. better than the morning

4 PM

Orienteering 15:51 [5] 1.88 km (8:26 / km) +40m 7:37 / km
ahr:157 max:175 shoes: LaSportivaCrosslite

hogbergsparken sprint
really fun area on norby. same course as 3 years ago. pretty good nav

Tuesday Jul 27, 2010 #

9 AM

Running warm up/down 8:22 [2] 1.01 km (8:17 / km) +12m 7:49 / km
ahr:110 max:126

warm up

Orienteering 39:17 [1] 2.75 km (14:17 / km) +45m 13:12 / km
ahr:113 max:137

brown only line on east lunsen
got confused in th vague bit then me and jonny went round the rest together. was really good

Orienteering 21:31 [3] 2.4 km (8:58 / km) +27m 8:30 / km
ahr:141 max:153 shoes: LaSportivaCrosslite

control pick. really good apart from number 3 - stopped short.

Orienteering 21:16 [3] 2.99 km (7:07 / km) +26m 6:49 / km
ahr:152 max:166 shoes: LaSportivaCrosslite

long legs. good simplification. poor direction on number 4.

2 PM

Running warm up/down 4:31 [2] 0.49 km (9:13 / km)
ahr:120 max:135 shoes: LaSportivaCrosslite

Orienteering race 43:18 [3] 6.86 km (6:19 / km) +20m 6:13 / km
ahr:170 max:184 shoes: LaSportivaCrosslite

peg relay on north lunsen. got a peg and the 2nd. didn't get one at 3 or 4 then was trailing cherry for 5. didn't see the flag at 6. got overtaken. mucked up 7 because of the indistinct paths . surprsingly got a peg at 8 bit it had a huge extra loop so got overtaken again. quite poor overall - caught in the moment again.

Monday Jul 26, 2010 #

9 AM

Running warm up/down 13:33 [1] 0.83 km (16:20 / km)
ahr:105 max:135 shoes: LaSportivaCrosslite

Orienteering 1:47:40 [2] 6.5 km (16:34 / km) +35m 16:08 / km
ahr:105 max:160 shoes: LaSportivaCrosslite

long legs. pretty poor. too far right on the window control. the mapping was really simplified. 16 was poor - drifted right to the tower. then bashed my knee coming out of 18 - reduced to a limp home.

2 PM

Running warm up/down 10:00 [2] 0.91 km (10:59 / km) +3m 10:50 / km
ahr:100 max:140 shoes: LaSportivaCrosslite

Orienteering 22:21 [4] 2.17 km (10:18 / km) +8m 10:06 / km
ahr:144 max:173 shoes: LaSportivaCrosslite

palmer challenges against mike
reading the map much better and taking good lines

Saturday Jul 24, 2010 #

9 AM

Orienteering 30:15 [3] 2.44 km (12:24 / km) +41m 11:26 / km
ahr:136 max:152 shoes: LaSportivaCrosslite

warm up on warm up map. lots of dodgy veg to avoid

Orienteering race 32:00 [5] 4.1 km (7:48 / km)
shoes: LaSportivaCrosslite

middle race on tenabadet. good overall after poor races in this terrain previously. poor route to 5 and mucked up the end of the long leg

1 PM

Orienteering 59:59 [2] 4.0 km (15:00 / km) +25m 14:33 / km
ahr:124 max:157 shoes: LaSportivaCrosslite

re run of middle race with nick and shminty. still lots to learn to reduce time losses/hesitations

Friday Jul 23, 2010 #

9 AM

Running warm up/down 5:00 [2] 0.53 km (9:26 / km) +6m 8:57 / km
ahr:93 max:139 shoes: LaSportivaCrosslite

warm up

Orienteering 49:04 [2] 4.98 km (9:51 / km) +26m 9:36 / km
ahr:127 max:152 shoes: LaSportivaCrosslite

Simplification on our own maps. mine was awful- crap circles,north lines so bearings were off. quite a few mistakes.

Orienteering 26:08 [3] 3.28 km (7:58 / km) +17m 7:46 / km
ahr:142 max:154 shoes: LaSportivaCrosslite

Collecting/catching features
much better - small miss on 7 due to poor bearing

Running 8:16 [2] 1.09 km (7:35 / km) +9m 7:16 / km
ahr:123 max:131 shoes: LaSportivaCrosslite

jog with cherry

1 PM

Running warm up/down 8:25 [2] 1.05 km (8:01 / km) +18m 7:23 / km
ahr:130 max:140 shoes: LaSportivaCrosslite

to start of trains

Orienteering 51:47 [3] 6.87 km (7:32 / km) +27m 7:24 / km
ahr:148 max:168 shoes: LaSportivaCrosslite

trains. head and legs not really with it. stopped for a huge dump on the way to the first one. need to do my own thing when with others

Thursday Jul 22, 2010 #

9 AM

Running warm up/down 6:58 [1] 0.8 km (8:42 / km) +11m 8:09 / km
ahr:122 max:138 shoes: LaSportivaCrosslite

warm up

Orienteering 19:57 [3] 2.67 km (7:28 / km) +18m 7:14 / km
ahr:152 max:162 shoes: LaSportivaCrosslite

traffic lights run as an aiming off course. really good. got didn't stick to route coming out of 3 and lost time.

Orienteering 30:51 [3] 3.32 km (9:18 / km) +31m 8:53 / km
ahr:137 max:158 shoes: LaSportivaCrosslite

attackpoints. pretty scrappy - especially 2. cut it short as hip was really hurting running in the terrain

2 PM

Running 3:01 [1] 0.39 km (7:44 / km) +7m 7:05 / km
ahr:118 max:131 shoes: New Balance 769

Orienteering 21:14 [3] 2.78 km (7:38 / km) +22m 7:21 / km
ahr:154 max:167 shoes: LaSportivaCrosslite

ariming off
few small misses and hesitations

Orienteering 30:00 [4] 3.0 km (10:00 / km)
shoes: LaSportivaCrosslite

clock relay in a team with Jo

Wednesday Jul 21, 2010 #

9 AM

Running intervals 35:02 [4] 4.18 km (8:23 / km) +17m 8:13 / km
ahr:136 max:172 shoes: LaSportivaCrosslite

terrain intervals on lunsen
6*2 mins with 1 min rest. pretty tough but good fun

5 PM

Running warm up/down 8:53 [2] 1.56 km (5:42 / km) +21m 5:20 / km
ahr:131 max:152 shoes: New Balance 769

warm up down

Running warm up/down 16:20 [5] 3.18 km (5:08 / km) +30m 4:54 / km
ahr:147 max:182 shoes: New Balance 769

lannbyberg sprint
didn't really get into the map and was rushing all the way. a few small misses and poor route choices.

Tuesday Jul 20, 2010 #

9 AM

Running 40:00 [1] 0.6 km (1:06:40 / km) +3m 1:05:06 / km
ahr:110 max:148 shoes: New Balance 769

drills at track+warm up

Running race 9:50 [5] 3.03 km (3:15 / km) +15m 3:10 / km
ahr:177 max:184 shoes: New Balance 769

3km time trial
aiming for a pb but wasgoing to be tough after a few days in terrain. set a good pace but los a lot at the end.

Running warm up/down 8:51 [2] 0.74 km (11:58 / km) +6m 11:31 / km
ahr:117 max:137 shoes: New Balance 769

warm down

5 PM

Running warm up/down 7:39 [2] 1.41 km (5:26 / km) +42m 4:43 / km

warm up down

Orienteering race 24:26 [5] 4.26 km (5:44 / km) +80m 5:15 / km
shoes: New Balance 769

2 day sprint series near norrtalje
not a great race. going ok at start but lost a lot of time at 13 - big overshoot. something different though

Running warm up/down 15:00 [2] 1.5 km (10:00 / km)
shoes: New Balance 769

run back along the last few controls to warm down

Monday Jul 19, 2010 #

8 AM

Running warm up/down 16:00 [2] 1.85 km (8:39 / km) +17m 8:16 / km
ahr:121 max:146 shoes: LaSportivaCrosslite

warm up/down

Orienteering 28:26 [3] 3.56 km (7:59 / km) +12m 7:51 / km
ahr:169 max:181 shoes: LaSportivaCrosslite

corridor exercise. really good - only 1 small miss. running well too.

Orienteering 47:46 [3] 4.52 km (10:34 / km) +24m 10:18 / km
ahr:154 max:181 shoes: LaSportivaCrosslite

windows. not so good. distance judgement was poor. really confused at 6 then went to the wrong control so missed 7 - good relocation though.

Orienteering 11:07 [2] 1.49 km (7:28 / km) +3m 7:23 / km
ahr:156 max:168 shoes: LaSportivaCrosslite

collecting a few controls

2 PM

Running warm up/down 3:57 [2] 0.62 km (6:22 / km) +16m 5:39 / km
ahr:141 max:154 shoes: LaSportivaCrosslite

warm up/down

Orienteering race 23:57 [4] 3.09 km (7:45 / km) +14m 7:35 / km
ahr:170 max:187 shoes: LaSportivaCrosslite

head to head loops on harrmarskog. was up against cherry. pretty even for first half - I made loads of scrappy errors. better for second loop and beat cherry on the sprint finish

Orienteering race 5:57 [5] 1.34 km (4:26 / km) +4m 4:23 / km
ahr:168 max:189 shoes: LaSportivaCrosslite

head to head final
easier nav. felt good but couldn't quite catch shminty at the finish.

Sunday Jul 18, 2010 #

Running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: LaSportivaCrosslite

warm up/down

10 AM

Orienteering 44:55 [3] 4.53 km (9:55 / km) +33m 9:34 / km
ahr:139 max:170 shoes: LaSportivaCrosslite

feature recognition loops. going ok but hadn't really got my head in gear

2 PM

Orienteering 56:00 [3] 4.7 km (11:55 / km) +33m 11:31 / km
ahr:145 max:178 shoes: LaSportivaCrosslite

Distance judgement and bearings
Started twizzling the bezel on my compass and seemed to allow me to flow a lot better. more accurate as well.

Running warm up/down 7:33 [3] 1.16 km (6:31 / km) +14m 6:08 / km
ahr:139 max:153 shoes: LaSportivaCrosslite

run home to if thor hut

Saturday Jul 17, 2010 #

11 AM

Running 31:49 [3] 6.96 km (4:34 / km) +29m 4:29 / km

run before heading to the airport

Wednesday Jul 14, 2010 #

Note

working 10-7:30 tomorrow so won't be much time for work
will try and fit something in on fri before heading back home

10 AM

Running 8:09 [2] 1.06 km (7:41 / km) +2m 7:37 / km
ahr:141 max:157

to the bike shop. not worth repairing for £120 so just going to scrap it I think.

Cycling 7:00 [3]

cycle home on the unroadworthy bike. quite hard work up the hill with pretty flat tyres

12 PM

Running 11:33 [2] 2.5 km (4:37 / km) +57m 4:09 / km
ahr:141 max:172

to/from hallam

Cycling 30:30 [3]
ahr:128 max:139

easy 30 mins on the bike

Gym 34:10 [1]
ahr:103 max:154

Cycling 11:27 [2]
ahr:126 max:146

10 mins on the bike after gym stuff

Monday Jul 12, 2010 #

6 PM

Running 13:40 [2] 2.96 km (4:37 / km) +64m 4:10 / km
ahr:143 max:169

Cycling 21:45 [3]
ahr:141 max:153

Gym 26:39 [1]
ahr:118 max:148

Sunday Jul 11, 2010 #

2 PM

Running 15:56 [3] 3.17 km (5:02 / km) +76m 4:29 / km
ahr:146 max:171 shoes: New Balance 769

hallam and back via tescos

Cycling 21:02 [4]
ahr:138 max:159

Gym 25:23 [1]
ahr:94 max:130

Saturday Jul 10, 2010 #

3 PM

Running 5:22 [2] 1.2 km (4:28 / km)
ahr:136 max:149 shoes: New Balance 769

down to hallam

Cycling 31:25 [3]
ahr:132 max:148

Gym 32:30 [1]
ahr:99 max:146

Running 19:29 [3] 3.79 km (5:08 / km) +84m 4:38 / km
ahr:152 max:170 shoes: New Balance 769

run home via encliffe park

Thursday Jul 8, 2010 #

5 PM

Running 5:06 [2] 1.14 km (4:28 / km) +6m 4:22 / km
ahr:139 max:146 shoes: New Balance 769

down to hallam

Strength and conditioning 1:13:04 [2]
ahr:103 max:148

First S&C for a few weeks
Did the same sesh as usual. Started at 50kg on the back squats and went up to 60kg and felt good.
left hip flexor quite sore from yesterday but was ok doing the exercises

Cycling 22:47 [1]
ahr:104 max:140

on the spinning bike after S&C

Wednesday Jul 7, 2010 #

Cycling 25:00 [2]
weight:74kg

to town, accelerate, back to town and home

5 PM

Running 1:18:00 [3] 14.8 km (5:16 / km) +344m 4:43 / km
ahr:153 max:178 shoes: New Balance 769

run with nic and danger. out to rivelin dam and back along the top. haven't run on most of the paths before so was nice. knee wasn't great but not really surprised considering I haven't run that long in a while. got a blister near the end and stomach wasn't great so quite slow at the end.

Tuesday Jul 6, 2010 #

2 PM

Cycling 20:00 [1]

into town, to tesco's and back. slow back up the hill with quite a heavy bag

7 PM

Running 12:55 [2] 2.55 km (5:04 / km) +72m 4:26 / km
ahr:137 max:159

to hallam and back via post box

Cycling 21:30 [3] 11.6 km (1:51 / km)
ahr:122 max:144

quick-ish 20 mins whilst watching the football in the gym. what a goal by van bronckhorst

Gym 31:14 [1]
ahr:99 max:155

usual stuff + physio ankle exercises

Monday Jul 5, 2010 #

11 AM

Running 11:57 [2] 2.15 km (5:33 / km) +58m 4:54 / km
ahr:144 max:162

to/from hallam for physio

4 PM

Cycling 18:46 [2] 4.48 km (4:11 / km) +11m 4:08 / km
ahr:106 max:153 shoes: New Balance 769

cycle to accelerate for new shoes. have put some on order to collect on wednesday

Cycling 37:22 [2] 8.91 km (4:12 / km) +112m 3:57 / km
ahr:129 max:158 shoes: New Balance 769

cycle to halfords. moaned about how crap my bike was and some guy claimed I'd caused the problems myself. eventually some other guy came over and said he'd have a look - 1 hour later and he'd put a new rear mech, cassette and gear cable - and didn't charge anything. result. then cycle home.

Sunday Jul 4, 2010 #

12 PM

Running 11:43 [2] 2.2 km (5:20 / km) +63m 4:40 / km
ahr:138 max:162 shoes: New Balance 769

to/from hallam

Cycling 30:36 [3]
ahr:118 max:148

20 mins then 10 mins after core and weights

Gym 26:00 [1]
ahr:98 max:134 shoes: New Balance 769

hamstrings and quads still quite tight

Saturday Jul 3, 2010 #

Note

was going to go to cliffhanger but body is still aching from thursday. knee isn't great so don't think high intensity would help at all. :(

3 PM

Running 16:33 [2] 3.7 km (4:28 / km) +66m 4:07 / km
ahr:130 max:157 shoes: New Balance 769

to post office, down to hallam
to tesco and back through botanical gardens
right quad and left ham really tight before and after - still feeling it from thursday

Cycling 40:08 [2]
ahr:101 max:109 shoes: New Balance 769

20 mins then another 20 after the gym stuff

X-trainer 25:00 [2]
ahr:90 max:135 shoes: New Balance 769

core and upper body weights

Friday Jul 2, 2010 #

Tennis 40:00 [1]

with rob and sam

Thursday Jul 1, 2010 #

Running intervals 1:00:00 [3]
shoes: New Balance 769

physio testing at hallam
Felt very unfit. did a power test, speed, agility and endurance. was crap at the agility and found it really hard to breathe on the endurance which was shuttle runs. not really sure how these test apply to orienteering that much but will be useful to see how the results compare in Sepetember.

note: knee still a little dodgy - physio on monday

« Earlier | Later »