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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Treb

In the 7 days ending Feb 19:

activity # timemileskm+m
  Running Road4 2:22:47 16.52(8:39) 26.58(5:22) 159
  Running on Paths2 1:25:29 7.8(10:57) 12.56(6:48) 217
  Orienteering1 59:33 6.73(8:51) 10.83(5:30) 23922c
  Walking1 55:18 1.93(28:38) 3.11(17:47) 65
  Stretching/Rolling/Yoga4 48:39 0.01 0.01
  Cycling1 45:35
  Cross Trainer/ Stepper1 40:05
  Core/ Strength2 34:57 0.03 0.05
  Drills1 15:36 0.23(1:06:46) 0.38(41:29)
  Total14 8:47:59 33.25 53.52 67922c
  [1-5]11 7:11:36

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Sunday Feb 19 #

7 AM

Core/ Strength 5:08 intensity: (1:35 @0) + (3:25 @1) + (8 @3)
ahr:96 max:131

Little bit of morning mobility.
10 AM

Running on Paths warm up/down 18:22 intensity: (1 @0) + (14:58 @1) + (3:17 @2) + (6 @3) 2.12 km (8:41 / km)
ahr:124 max:151 shoes: Supra (2)

Jog to the start and some drills.

Orienteering 59:33 intensity: (13 @1) + (10 @2) + (8:02 @3) + (45:58 @4) + (5:10 @5) 10.83 km (5:30 / km) +239m 4:57 / km
ahr:175 max:187 22c shoes: Supra (2)

Interservices Orienteering down in the New Forest.
2nd by 5 secs in the military competition.

Felt good for the first half and was navigating well with just a few small errors. From 14 onwards this changed, the splits show me losing time on every leg, not much but enough. Real mistake was on 20, lost at least 2 mins to stupidity and lost the lead.

Maybe need to build the stamina in terrain so that my head doesn't go and the mistakes don't come in. Need to do a little more nav practise.

Running on Paths warm up/down 7:02 intensity: (1:33 @1) + (5:05 @2) + (24 @3) 1.0 km (7:04 / km)
ahr:143 max:153 shoes: Supra (2)

Jog back over to the car park.

Saturday Feb 18 #

3 PM

Walking 55:18 [0] 3.11 km (17:47 / km) +65m 16:06 / km

Exploring Stockbridge Common with the dog.
6 PM

Running Road 27:11 intensity: (18:23 @1) + (7:20 @2) + (1:28 @3) 4.68 km (5:49 / km) +15m 5:43 / km
ahr:132 max:147 shoes: NB 880 Drak Blue

Short evening run around the industrial estate loop. A few strides thrown in for good measure.

Friday Feb 17 #

7 AM

Running Road 45:42 intensity: (1:10 @1) + (42:43 @2) + (1:49 @3) 9.04 km (5:03 / km) +84m 4:50 / km
ahr:145 max:155 shoes: NB 880 Drak Blue

The normal Friday loop. Feeling a bit heavy and aching legs this week.
5 PM

Cycling 45:35 intensity: (7 @0) + (44:45 @1) + (29 @2) + (14 @3)
ahr:109 max:143

Easy 45 mins on the bike to trying and stop my quads aching.
9 PM

Stretching/Rolling/Yoga 12:39 intensity: (4:26 @0) + (7:40 @1) + (33 @3)
ahr:92 max:116

A little rolling and stretching to loosen up.

Thursday Feb 16 #

5 PM

Running Road 45:43 intensity: (14:43 @1) + (27:49 @2) + (3:11 @3) 8.81 km (5:11 / km) +47m 5:03 / km
ahr:140 max:155 shoes: NB 880 Drak Blue

Evening loop through Weyhill and a little explore that came out at the park.
9 PM

Stretching/Rolling/Yoga 15:27 intensity: (3:56 @0) + (11:02 @1) + (29 @3) 0.01 km (32:11:15 / km)
ahr:94 max:117

Wednesday Feb 15 #

Note
(rest day)

Unintentional rest day due to work.
9 PM

Stretching/Rolling/Yoga 12:49 [0]

Tuesday Feb 14 #

2 PM

Running on Paths 1:00:05 [2] 9.45 km (6:22 / km) +217m 5:42 / km
shoes: Orange X-Talons

Another post run cruise on a hill in South Wales. Lovely day and some epic views across to the Beacons.

A little slow due to a few Nav checks near the start as the path seemed a lot more like a stream bed than I was expecting.
9 PM

Stretching/Rolling/Yoga 7:44 [0] 0.01 km (18:24:46 / km)

Monday Feb 13 #

7 AM

Running Road 24:11 intensity: (23:00 @1) + (40 @2) + (31 @3) 4.05 km (5:58 / km) +13m 5:52 / km
ahr:131 max:147 shoes: NB 880 Drak Blue

5 PM

Cross Trainer/ Stepper 40:05 intensity: (39:09 @1) + (47 @2) + (9 @3) 0.0 km
ahr:113 max:143 shoes: inov8 F-lite 230 Red

Some time on the cross trainer.

Drills 15:36 intensity: (1 @0) + (15:20 @1) + (15 @2) 0.38 km (41:29 / km)
ahr:121 max:142 shoes: inov8 F-lite 230 Red

3x 10 skate jumps
3x 10 wall falls
3x 3 sprint legs
3x 5 box jump 30 inch
3 box jump 40 inch
3x 5 step up and push off
3x 5 drop down box jump

Core/ Strength 29:49 intensity: (10:26 @0) + (18:29 @1) + (54 @3) 0.05 km (10:34:24 / km)
ahr:97 max:138 shoes: inov8 F-lite 230 Red

Core Session
4x 1 min (30) plank
3x 10 glute bridge
3x 10 each leg glute bridge
3x 10 clams
3x 10 side leg lift
3x 10 each leg pissing dog
3x 20 deadbugs
5x 5 pull-ups 10 press-ups rest to the minute.

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