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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kido

In the 7 days ending Feb 3:

activity # timemileskm+m
  Jogging9 4:06:16 26.53(9:17) 42.69(5:46) 717
  Cycling2 3:58:52 55.02(4:20) 88.55(2:42) 676
  Swimming2 2:00:00 3.79(31:40) 6.1(19:40)
  Orienteering2 1:53:37 9.14(12:26) 14.71(7:43) 469
  Running3 50:58 7.85(6:30) 12.63(4:02) 200
  Strength & Conditioning1 42:00
  Total16 13:31:43 102.33 164.68 2062

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Saturday Feb 3 #

8 AM

Jogging warm up/down 10:31 [3] 2.05 km (5:08 / km) +32m 4:46 / km

9 AM

Running tempo 20:08 [4] 5.0 km (4:02 / km) +55m 3:49 / km
ahr:169 max:179

Sheffield Hallam Parkrun.

As I had been feeling so off this week, I agreed to just come along to parkrun and jog around to pace my friend (she does between 24-26 minutes usually). But she didn't show! So of course my competitive side got the better of me and I did this at slightly-easier-and-slower-than-tempo pace. Ran with Kim for some of it, who was also going around tempo. Nice to chat.

It was actually a positive for me that this felt really comfortable. Hopefully during the week I was just still recovering from last weekend.

Jogging warm up/down 12:45 [3] 2.33 km (5:28 / km) +29m 5:09 / km

2 PM

Cycling long 2:30:38 [3] 56.6 km (2:40 / km)
ahr:141 max:161

On the turbo. Can't wait for summer. Sufferfest - it seemed like thin air. I forgot that this amount of time on the turbo is quite long on the road. Knackered now.

Friday Feb 2 #

11 AM

Swimming 1:00:00 [3] 3.0 km (20:00 / km)

Swim at Goodwin. Did a set of broken 200s which I didn't time but felt ok I think.

I usually don't complain, because I understand that if you swim in a public lane instead of joining a squad, you have to kind of suck it up when someone slow is in your lane. But for eff's sake, today a woman got in the fast lane and proceeded to swim exclusively breaststroke at a speed slower than my backstroke kick pace (the slowest of the kicks). Are people just clueless or are they intentionally trying to be assholes?
3 PM

Jogging 31:07 [3] 5.83 km (5:20 / km) +116m 4:51 / km
ahr:137 max:160

Slow and steep jog with Kyhil to Circuits

Jogging 6:08 [3] 1.16 km (5:17 / km) +7m 5:08 / km

Jog home from circuits.
4 PM

Strength & Conditioning 42:00 [3]

ShUOC circuits. Did heavier weights this week and also increased the time by 5sec on some of the exercises. Felt pretty comfortable.

Thursday Feb 1 #

4 PM

Jogging warm up/down 12:43 [3] 2.21 km (5:45 / km) +31m 5:23 / km

Running intervals 15:00 [5] 3.23 km (4:39 / km) +145m 3:48 / km

Hills in Norfolk Park. 5 x (90s, 60s, 30s). This felt completely rubbish. Totally lethargic, couldn't seem to get up any speed or even muster much effort. Also have no idea how it went really because my watch wouldn't turn on so I used an old one that was having trouble syncing to the HR strap. It was also very cold.

Jogging warm up/down 35:09 [3] 6.24 km (5:38 / km) +31m 5:30 / km

Jog down recoveries and warm down.

Wednesday Jan 31 #

6 PM

Orienteering 41:32 [2] 5.77 km (7:12 / km) +109m 6:35 / km

Score event in Sheffield, starting from the Old Queens Head pub. I was going to actually race this, but Kyhil didn't end up coming, so I jogged around to introduce my friend Rachel to orienteering. Her first experience of orienteering was on Sunday on the Orange course at the East Midlands Champs with Kyhil, and I didn't want her to spend the whole thing miserably lost.

First time using the app MapRun which was written by Peter Effeney. It was awesome! So instead of carrying around an SI, you load the event into the app on your phone, and then whenever your phone recognises that you're at the right spot for a control, it beeps and records your time. We visited 23 of the 27 controls, and my phone recognised them all, but Rachel's iPhone missed two. The actual control sites were the red post boxes (there are an inordinate amount of these in Sheffield).

Tuesday Jan 30 #

9 AM

Swimming 1:00:00 [3] 3.1 km (19:21 / km)

Swim at Goodwin. Think I'm finally getting better.
5 PM

Jogging warm up/down 19:43 [3] 4.14 km (4:46 / km) +46m 4:31 / km
ahr:138 max:160

6 PM

Running intervals 15:50 [5] 4.4 km (3:36 / km)
ahr:171 max:178

This was crap. Session was meant to be 8 x 800 off 200 jog. Thought I'd do 6 and see how it went, try and keep it consistent. First one felt good and went through in 2.47, but by number 5 I was stiffening up terribly and I'd slowed to 2.59. Started the 6th but pulled the pin at 400, just felt rubbish.

Jogging warm up/down 39:48 [3] 7.28 km (5:28 / km) +119m 5:03 / km

Recoveries and slightly longer warm down than usual to get to a planning workshop.

Monday Jan 29 #

3 PM

Cycling 1:28:14 [3] 31.95 km (2:46 / km) +676m 2:30 / km

Was feeling tired today after the weekend's racing, lower back in particular was feeling stiff. Weather was nice enough to ride outside for once, but decided not to do hill reps. Instead went for a hilly ride up Loxley to Low Bradfield, up Blindside to Ughill, across to Stannington, up Lodge Lane and home along Redmires Rd. Didn't go hard up the hills but tried to attack them a little, not just mince up.
5 PM

Jogging 47:06 [1] 6.72 km (7:01 / km) +139m 6:21 / km

Social Run Group. Extremely slow today, even though I stopped my watch when we were walking. Hopefully the group member in question will get a bit fitter :/

Sunday Jan 28 #

10 AM

Jogging warm up/down 6:39 [3] 1.12 km (5:56 / km) +14m 5:35 / km

11 AM

Orienteering race 1:12:05 [4] 8.94 km (8:04 / km) +360m 6:43 / km
ahr:161 max:172

East Midlands Champs orienteering on Eyam Moor and Bretton Clough. Really cool area, especially at the beginning. The map was nearly all open with lots of cool contour details from mining erosion.

Smashed it through the first part, nailed 1-5. Got distracted on the way to 6, thought I was further along than I was and dropped down a steep 4 contour slope, only to realise the control was on the top. Fine to 7, lost a little time on the way to 8 when I couldn't decide which route to take and went maybe 200m the opposite way.

Ok through the brackeny bits, then 12 was a bit of a bingo pit on a flat bit of moor, I compassed terribly and lost a few minutes not really knowing which way to turn. Dont really know what I could have aimed at, just need to learn to compass better.

14 was a long leg and I messed it up in every possible way. Aimed way too far off on the wall and had to go back quite a fair way to the crossing point. Then got pulled up the spur on the other side of the wall, climbed when I should have contoured. At the end of the leg I thought I'd seen the control so I ran to it, but it was 17!

Despite my many errors, really enjoyed this and I'll take it as a positive that I was so solid through the technical beginning.

12 PM

Jogging warm up/down 24:37 [3] 3.61 km (6:49 / km) +153m 5:38 / km
ahr:138 max:155

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