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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tree

In the 7 days ending Oct 5, 2008:

activity # timemileskm+m
  Cycling4 1:58:00
  Orienteering2 1:46:57 8.19 13.18 17027 /35c77%
  Football1 1:00:00
  Running1 39:00 3.73(10:28) 6.0(6:30)
  Total6 5:23:57 11.92 19.18 17027 /35c77%

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Sunday Oct 5, 2008 #

Orienteering race 1:11:57 [4] *** 8.98 km (8:01 / km) +170m 7:19 / km

District event at Treeton Woods. Ran Brown, first time in ages i've run that distance but was happy i was comfortable with running it. Course 7.6km straight, ran about 9km, but a lot of undergrowth made hard running tricky in places. Orienteering was scrappy at first, with errors on 2,5,6,8,9 and 11, before going to 13 before 12. After that navigation was spot on, had a nice battle with bridge before getting him at 25. Probably lost 5 minutes with errors, which would have been 67, only 6 min down on JT so pleased with that. Need to keep training hard, but felt soreness in quads so will stretch out later

Rough route here: for route

Orienteering warm up/down 10:00 [2] 1.2 km (8:20 / km)

Jogged up to the start with danger, sminty, bridge, JT and Nicky. Did some stretching afterwards, but not enough.

Orienteering warm up/down 10:00 [2]

Light jog back to car park and stretches.

Saturday Oct 4, 2008 #

Football 1:00:00 [3]
shoes: Nike Tiempo Natural TF

Hour playing football with Tom and people from chaplaincy.They have an awesome nigerian who beat me in most tackles, will be good to play with this year.

Friday Oct 3, 2008 #

Cycling 48:00 [3]

Cycled to Goodwin to register intra-mural badminton team, then biked up to bole hill, including the painful climb up conduit. Then did 30 laps of the BMX track, taking about 25 minutes, and several near crashes. Then came back home via walkley.

Thursday Oct 2, 2008 #

Running intervals 14:00 [5] 2.5 km (5:36 / km)

Hare and Hound Intervals at endcliffe. Running and then being chased down, turning and running back. 15 second rest and then switching around order and continuing until 10 repititions. Full distance was about 190*2*10 so about 3.8km, so estimated i ran about 2.5km. Each interval was around a minute/minute twenty, so fairly hard. Found it harder to maintain raw speed so switched to long strides towards the end of the session to gain speed. Also found the mud fun.

Cycling 30:00 [2]

Cycled into Uni (5 mins) and back (9) before cycling to broomhill for circuits, and cycling back via crookes. A little bit of hill, but not intensive effort.

Running warm up/down 25:00 [2] 3.5 km (7:09 / km)

Ran down from broomhill to endcliffe park, then did 3-4 sets of dynamic stretches and jogs across parks edge. Then after intervals, ran round park edge once, before running back to broomhill, via my old flat in birchen to stop and pick up post. Distance approx.

Wednesday Oct 1, 2008 #

Orienteering 15:00 [4] ** 3.0 km (5:00 / km)
spiked:4/6c shoes: Nike Tiempo Natural TF

Little loops at Endcliffe Park as part of Give It A Go.

Poor bit of training. Did not really get into map and forgot little bits of OK about endcliffe park, so made a few errors. Also wearing wrong shoes for park, was a bit slippery from a days rainfall.

Cycling 30:00 [2]

Cycled to uni from Gemmas (3-4 minutes), then from Uni to the edge (8-9 minutes), left bike at edge to do give it a go before cycling home (15 minutes with a detour around the edge).

Tuesday Sep 30, 2008 #

Cycling 10:00 [2]

Cycled to Gemmas in evening, walked into uni with Tom today.

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