Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kido

In the 7 days ending Feb 7, 2018:

activity	#	time	miles		km		+m
Cycling	3	5:19:58	75.81	(14.2/h)	122.01	(22.9/h)	815
Jogging	8	4:23:20	31.08	(8:28)	50.02	(5:16)	587
Swimming	2	2:00:00	3.73	(32:11)	6.0	(20:00)
Orienteering	1	1:59:33	7.51	(15:55)	12.09	(9:53)	372
Running	3	51:11	7.85	(6:31)	12.63	(4:03)	200
Strength & Conditioning	1	42:00
Total	15	15:16:02	125.98		202.75		1974

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Wednesday Feb 7, 2018 #

1 PM

Cycling 2:04:04 [3] 49.9 km (24.1 kph) +815m

B Ride with the UOSCC crew. Keeping mainly to gritted roads given the temp. Out via the A57 to Ladybower, down to Hathersage and then Calver, back up Froggatt and home via Common Lane. Felt good, very sunny and enjoyable.

7 PM

Jogging 59:17 [3] 12.02 km (4:56 / km) +158m 4:38 / km
ahr:147 max:168

Up Porter. Felt good apart from some leg fatigue, particularly quads, from my ride. Garmin had a complete spaz on the way back, it told me I was doing 2:13 / km for a chunk of my run. I would love to be able to run that fast! Path not too muddy tonight, has not been too much rain lately, just some very light snow.

C • garmin 5

Tuesday Feb 6, 2018 #

12 PM

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

At Goodwin. Lots of drills then 3 x 200, 3 x 100, 3 x 66 decreasing pace

5 PM

Jogging warm up/down 19:32 [3] 4.01 km (4:52 / km) +43m 4:37 / km
ahr:140 max:159

6 PM

Running intervals 14:55 [5] 4.0 km (3:44 / km)
ahr:164 max:180

2 x 2km Bondarenko reps. These are:

400 @ HM Pace, 400 @ 5k Pace
300 @ HM Pace, 300 @ 3k Pace
200 @ HM Pace, 200 @ 1500m Pace
100 @ HM Pace, 100 @ 800 Pace

The group did 3 reps, but given my week last week, the instruction was to sit out rep number 2, so I had quite a bit of rest between my first and second rep. This felt pretty good so hopefully last week I was just recovering from the previous weekend and I will be able to build back up again. Second rep was 1s faster than the first so that's a good sign.

Running intervals 1:08 [5] 0.4 km (2:50 / km)

4 x Strides

Jogging 34:48 [3] 6.9 km (5:03 / km) +54m 4:51 / km

This includes jogging while the girls did rep 2, and warm down.

Monday Feb 5, 2018 #

5 PM

Jogging 41:20 [2] 7.27 km (5:41 / km) +86m 5:22 / km
max:145

Social Run Group to Endcliffe. Bit quicker today.

7 PM

Cycling intervals 45:16 [4] 15.51 km (20.6 kph)
ahr:148 max:173

On the turbo again. Sufferfest: Revolver. Essentially 16 x 1min on / 1 min off. I actually think I should have gone harder in the intervals, because Kyhil says usually when he does this he is pretty much falling off the bike by the end. The recommended power is based on FTP and I've not actually done an FTP test, so maybe I need to do that.

Sunday Feb 4, 2018 #

3 PM

Orienteering long 1:59:33 [2] 12.09 km (9:53 / km) +372m 8:34 / km
ahr:125 max:154

Orienteering out on Burbage with Kyhil, I took the men's course from BUCS 2013 (though I sadly didn't use an updated map).

The first 10 controls were fairly slow going because I was trying to teach Kyhil, and getting him to navigate half of the legs. I found the rock a little sketchily mapped around that first section, a lot left out for seemingly no reason. This made it a bit difficult for Kyhil, as a beginner. Burbage is also fairly vague in places, which is not great for a newbie, so I suppose I should have planned a little easier section for him to do.

From 10 I took over and kept going until 20, at which point it was getting dark, so I decided it would be sensible to throw in the towel. It was pretty cold, still snow in many places, and the marshes were slushy with ice. I was a far cry from the original winning time of 65 minutes!!

I think it might be more valuable (both from a orienteering and physical training perspective) to do a shorter orienteering session on a Saturday maybe, and then go for a long run on Sunday. I just don't think this was an amazing session from a physiological standpoint, too slow going and a lot of heather / bracken / fallen timber bashing.

C • I agree 1

Saturday Feb 3, 2018 #

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.

C • Nice time! 2

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 (22.5 kph)
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, 2018 #

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?

C • People are arseholes 9

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, 2018 #

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
max:175

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.

C • Crap session, rubbish sessi... 3

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

Jog down recoveries and warm down.

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