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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kido

In the 7 days ending Feb 10:

activity # timemileskm+m
  Jogging10 4:52:03 34.03(8:35) 54.76(5:20) 746
  Orienteering3 2:58:12 14.51(12:17) 23.35(7:38) 542
  Cycling2 2:49:20 40.64(4:10) 65.41(2:35) 815
  Swimming2 1:57:00 3.6(32:28) 5.8(20:10)
  Strength & Conditioning1 42:00
  Running2 25:42 3.95(6:31) 6.35(4:03) 130
  Total16 13:44:17 96.73 155.67 2233

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Saturday Feb 10 #

10 AM

Jogging warm up/down 10:32 [3] 1.88 km (5:36 / km) +26m 5:14 / km
ahr:120

11 AM

Orienteering 17:52 [4] 3.64 km (4:55 / km) +42m 4:38 / km
ahr:150 max:166

Excellent mini sprint training camp organised by Charlotte - session 1. Sprint around the Don Valley area. Flat area with some tricky path and housing networks. Bit of a shaky start for my first session, silly mistakes on a couple of them, especially one where I missed my intended turn and ran much further than necessary.

It didn't help that I stacked it on a very muddy section near the beginning, and I was a little shaken for the rest of the course. This also made me less willing to push the speed.

Jogging warm up/down 12:41 [3] 2.46 km (5:09 / km) +32m 4:50 / km
ahr:135

2 PM

Jogging 4:53 [3] 0.83 km (5:53 / km) +17m 5:20 / km
ahr:127

Orienteering intervals 40:47 [4] 7.62 km (5:21 / km) +128m 4:56 / km
max:172

Session 2 / 3 of Charlotte's mini sprint camp. Sprintervals around Hallam / Broomhill / Sharrow. Once again, a shaky beginning, but by the end I was feeling really smooth and confident. Great having some fast people around to put some pressure on me and make me focus. Jogged as a group between start and finish points.

Jogging warm up/down 16:41 [3] 2.63 km (6:21 / km) +31m 5:59 / km

Jogs between sprintervals.

Friday Feb 9 #

7 AM

Swimming 57:00 [3] 2.8 km (20:21 / km)

At Ponds Forge. Did 10 x 50 then steady 400 and sprints. 25m pool makes me faster.
6 PM

Jogging 34:12 [2] 6.31 km (5:25 / km) +132m 4:54 / km
ahr:130 max:149

Little easy warm up jog before circuits. Not sure if I trust the HR, it seemed to be all over the place.
7 PM

Strength & Conditioning 42:00 [3]

ShUOC circuits but on my own in the Goodwin gym. It was really expensive to get in, so I won't do that again. I also think I need to get myself a new circuits program.
8 PM

Jogging 5:54 [2] 1.08 km (5:28 / km) +9m 5:15 / km

Home from gym.

Thursday Feb 8 #

7 PM

Jogging warm up/down 16:04 [3] 3.0 km (5:21 / km) +48m 4:58 / km

Running intervals 9:39 [5] 1.95 km (4:57 / km) +130m 3:43 / km
ahr:162 max:175

Hills in Norfolk Park. First one a bit long then 4 shorter. Body felt tired. HR was low. Rained for the whole run.

Jogging warm up/down 36:09 [3] 6.37 km (5:41 / km) +110m 5:13 / km

Recoveries and warm down

Wednesday Feb 7 #

1 PM

Cycling 2:04:04 [3] 49.9 km (2:29 / km) +815m 2:18 / km

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.

Tuesday Feb 6 #

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 #

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 (2:55 / km)
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 #

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.

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