Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: srollins

In the 7 days ending Jan 11, 2009:

activity	#	time	miles	km	+m
Running	6	5:08:01	23.11	37.2	615
Orienteering	4	3:42:33	15.58	25.07	965	24 /	46c	52%
strength and conditioning	7	1:52:00
Cycling	1	1:32:00
Skipping	1	3:00
Total	7	12:17:34	38.69	62.27	1580	24 /	46c	52%

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Sunday Jan 11, 2009 #

Running race (time trial) 18:27 [5] 4.52 km (4:05 / km) +137m 3:33 / km
ahr:168 max:179 shoes: Inolv*s

New time trial on Puttenham Common. Was 'attacked' by a dog (a puppy slobbered all over me and tried to tangle my legs for about 50m) on the first long hill so had to stop and hold him while his breathless owner ran after us. Otherwise ran hard. Good challenge with two long hills and some fast flat and steep downhill. Intend to do this once a month.

Running warm up/down 43:00 [3] 7.0 km (6:09 / km)
ahr:133 max:147 shoes: Inolv*s

Run to time trial start including one lap of time trial.

Orienteering 42:58 [3] *** 6.2 km (6:56 / km) +280m 5:39 / km
ahr:123 max:149 shoes: Inolv*s

Control Picking exercise on Long Valley South using up to date map from recent event. Went out late in day and was worried that I might not be very motivated. Actually had a great time and enjoyed the changes of direction and need to concentrate. Felt physically good and running well. Good session.

strength and conditioning (wobble board) 5:00 [3]

Saturday Jan 10, 2009 #

Orienteering 27:10 [5] *** 4.4 km (6:10 / km)
ahr:156 max:171 spiked:12/15c

Southern Navigators Junior League event. Light blue course. Good course, fast and not completely straightforward. Caught me out on number 1 - although I was just being a pillock! -4.5 degrees so whole area covered in frost and beautiful. Beat Dave but Jules pipped me by 8 seconds! That'll teach me to make mistakes.

Running warm up/down 10:00 [3]

Orienteering 55:00 [3]

O training after league event with Jules. Got onto brown only map on other side of A3 of Witley map. Great training. Need to do more of this. Did some 'talk-O' as well. Unfortunately stopped my heart rate monitor instead of starting it so no stats again.

strength and conditioning (wobble board) 7:00 [3]

Light Blue - Splits

Friday Jan 9, 2009 #

Running 46:00 [3]

Failed to start my heart rate monitor so no stats for todays morning run. Lovely frosty morning but all foggy today. Bit chilly! Very steady run.

Running warm up/down 16:15 [3]

Orienteering 58:00 [3] *** 10.0 km (5:48 / km) +409m 4:49 / km
ahr:140 max:168 spiked:12/18c shoes: Inolv*s

Ran the Army Wednesday event at Longmoor today. Permanent posts all out, no flags so they tend to blend into the surroundings a little. Very very cold and fog everywhere. Struggled a bit with the map, didn't feel quite right. Overall pleased with training but still not happy with my compass.

strength and conditioning (wobble board) 5:00 [3]

Thursday Jan 8, 2009 #

Cycling (work and back) 1:32:00 [3]

Cycled to work and back. Nearly lost my fingers on the way in - so bloody cold! Very dark on way home and people rushing around in their cars. Survived....

strength and conditioning 15:00 [3]

Wednesday Jan 7, 2009 #

Running hills 1:02:00 [5] 12.0 km (5:10 / km) +478m 4:19 / km

Really didn't want to go out. Dark, cold, tired. Did go though and did my hill reps after a hard day at work. Feel great for having gone but now physically tired as well as brain tired.

strength and conditioning 20:00 [3]

Tuesday Jan 6, 2009 #

Running 34:00 [3]
ahr:103 max:148

very steady run round the Academy. Wasn't intending to go for a run but the sun was out and there was snow on the ground and it was all just too beautiful!

Skipping 3:00 [3]

strength and conditioning 40:00 [3]

Monday Jan 5, 2009 #

Running 49:19 [3] 8.5 mi (5:48 / mi)
ahr:130 max:157 shoes: Asics Trainers (trail)

Steady run round '40' min loop on Puttenham common. Beautiful cold snowy morning. Didn't see a soul.

Running warm up/down 29:00 [3]

Orienteering 39:25 [3] **** 4.47 km (8:49 / km) +276m 6:44 / km
ahr:149 max:174 13c shoes: Inolv*s

Leith Hill O training. Ran the JK course backwards. Snow everywhere which made spotting the useful rhodi's more difficult. David ill so noone to control hang which made it difficult too! Good technical training though. Compass still needs more work. Not happy with my new 'stable' Moscow compass. Think I might go back to the quick settling one.

C • I agree 2

strength and conditioning 20:00 [3]

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