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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kido

In the 7 days ending Apr 21:

activity # timemileskm+m
  Jogging11 4:16:49 29.04(8:51) 46.74(5:30) 784
  Orienteering6 4:16:30 19.18 30.86 684
  Cycling2 3:09:48 44.58(4:15) 71.75(2:39) 1361
  Swimming2 2:00:00 3.67(32:44) 5.9(20:20)
  Running1 14:43 2.49(5:55) 4.0(3:41)
  Total18 13:57:50 98.95 159.25 2829

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Saturday Apr 21 #

9 AM

Jogging warm up/down 15:21 [3] 2.73 km (5:37 / km) +28m 5:21 / km
ahr:132 max:149

Orienteering race 16:58 [4] 3.21 km (5:17 / km) +27m 5:04 / km
ahr:159 max:168

Sort of a race - GG organised some training for some of the British squad and kindly let me tag along - we did the junior selection race sprint in York before they ran.

Feeling pretty tired after quite a full week, so I went hard enough in this to put some pressure on my nav but not hard enough for it to be a flat out effort. Really cool area and good courses, I got caught out a bit on 1, 2 (complex under-cover road crossing) and 4. Need to make more definite decisions on mid-leg obstacles, not only concentrate on the control.
10 AM

Jogging warm up/down 10:37 [3] 1.86 km (5:42 / km) +7m 5:36 / km
ahr:128 max:137

11 AM

Jogging warm up/down 8:50 [3] 1.58 km (5:35 / km) +19m 5:16 / km
ahr:124 max:140

12 PM

Orienteering race 12:22 [5] 2.53 km (4:53 / km) +17m 4:44 / km
ahr:165 max:177

Again, sort of a race - knock out sprint simulation, this one was the mass start with "runner's choice" - you get 30s to look at part of 3 different courses and decide which one you want to do, then you have a mass start.

I decided to push this one a bit because of the head-to-head racing, but I still wasn't near keeping up! I did catch up with Kirstin halfway but only because she made a mistake, then hung on for dear life. A good split, 1 of us chose course A, 2 chose course B and 2 chose course C.

A shame I wasn't doing the other two knockout sprints, it was good fun.

Jogging warm up/down 7:57 [3] 1.27 km (6:16 / km) +4m 6:10 / km
ahr:132 max:142

2 PM

Jogging warm up/down 10:15 [3] 1.93 km (5:19 / km) +8m 5:12 / km
ahr:131 max:143

3 PM

Orienteering race 50:12 [4] 10.24 km (4:54 / km) +35m 4:49 / km
ahr:156 max:168

Thirsk Urban race. Not a bad area in some spots (particularly in the market square in the centre) and some good use of route choice. Some tricky legs, I made quite a big mistake on 15 when I didn't read my description and was on the wrong side of a hedge. The rest I went OK besides a few wrong turns that were quickly corrected.

Completely knackered for this, considering it took my running total for the day up over 25km, so didn't push too hard. It was also pretty warm (for the UK), and I had some real stomach troubles for the last third of the course.

Friday Apr 20 #

1 PM

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

Swim at Goodwin. Shoulder feeling lots better so even did some faster 200s. Wish the pool was outdoors today! Shoulder a bit tired-sore after.
5 PM

Orienteering 45:48 [2] 6.9 km (6:38 / km) +239m 5:39 / km
ahr:130 max:155

Sprint training with Tenty, Mary and Sam around the Walkley area. I was just feeling completely flat so I jogged around pretty much as slowly as possible, held up the others. My brain also wasn't working too well, I made a big mistake on the second to last interval.

Thursday Apr 19 #

4 PM

Jogging 1:19:08 [3] 15.08 km (5:15 / km) +253m 4:50 / km
ahr:140 max:166

First 35 minutes on my own, from the shop through half of Endcliffe Park and back, then the rest with the Social Run Group around Norfolk Park. Really warm today, 25C!

Wednesday Apr 18 #

11 AM

Cycling 1:41:18 [3] 39.36 km (2:34 / km) +734m 2:21 / km

Ride with Kyhil, out of Sheffield via Fulwood, Greenhouse Ln then over Surprise view, into Hathersage, around to the bottom of Grindleford and then up the hill and home. Very slow, but felt OK, just lacking energy.
6 PM

Orienteering 1:01:25 [2]

Forgot my Garmin. SYO event at Whirlowbrook Hall, it was a 2.5km course + a score event, with a total allowed time of 60minutes. I was extremely tired, and not moving very well. Only made one error, but didn't get a great score - also lost some points for being overly ambitious.

Spent a good part of this course sliding backwards because I wore my Roclites and they were not grippy enough for the very muddy and steep area.

Tuesday Apr 17 #

9 AM

Swimming 1:00:00 [3] 2.9 km (20:41 / km)

At Goodwin. First 15min was good, then did some kick and shoulder was agony. Swam slowly for a bit and it started to feel OK again, but still just spent the rest of the session swimming quite gently, lacking power. Sore after.
5 PM

Jogging warm up/down 19:17 [3] 4.01 km (4:49 / km) +43m 4:34 / km
ahr:144 max:166

6 PM

Running intervals 14:43 [5] 4.0 km (3:41 / km)
ahr:170 max:184

2 x 2km Bondarenko with 400 jog between with Charlotte.

Bondarenko: 400 fast "float", 400 hard, 300 "float", 300 hard, 200 "float", 200 hard, 100 "float", 100 hard.

First one felt good, perhaps a bit too quick on the floats. Second one much slower. Felt a bit guilty leaving Charlotte to do the 3rd alone, but also equally happy that the plan said I could stop after 2.

Jogging warm up/down 31:06 [3] 5.88 km (5:17 / km) +52m 5:04 / km

Monday Apr 16 #

8 AM

Cycling 1:28:30 [3] 32.39 km (2:44 / km) +627m 2:29 / km

Fairly easy solo pedal up Loxley to Damflask, 2 loops and home via Stannington / Crosspool.
5 PM

Jogging 41:34 [3] 7.42 km (5:36 / km) +137m 5:08 / km

Social run group, up to Crookes Valley Park and around Ponderosa.

Sunday Apr 15 #

10 AM

Jogging warm up/down 8:29 [3] 0.98 km (8:39 / km) +217m 4:06 / km
ahr:146 max:162

Brutal slog to the start. Should have kept recording when I was walking because my HR was still around 140. About 1.5km and 300m climb in total

Orienteering race 1:09:45 [4] 7.98 km (8:44 / km) +366m 7:07 / km
ahr:158 max:174

Lakeland weekend - Long distance at Langdale. Mostly open fell with interesting contour / rock detail, some forest towards the end.

Just a bit buggered today, lost motivation to push it by the time I got to the second gratuitous climb. Mostly quite a good fun course, made a couple of errors on 1 (wrong direction out of the start, stood below a cliff for 30s trying to decide if I needed to go up or down) and 9 (dropped a few too many contours past the control and had to turn and climb back to it). By the time I'd got to the woods I was making lazy / tired sloppy mistakes everywhere, not big ones but just climbing too much or not enough, not using my compass well.

Didn't realise quite how slow I'd been until I saw Sarah had done 60! Ah well, all good training - and I suspect slogging up gratuitous climbs will come in handy in Ticino.
12 PM

Jogging warm up/down 24:15 [2] 4.0 km (6:04 / km) +16m 5:57 / km
ahr:130 max:146

Don't know why I decided on such a long warm down, I was buggered.

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