Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bexharding

In the 31 days ending Aug 31, 2012:

activity	#	time	miles		km		+m
Orienteering	27	27:17:36	97.7	(16:46)	157.24	(10:25)	3058
Running	31	15:02:14	72.21	(12:30)	116.21	(7:46)	2463
Cycling	2	3:02:27	38.09	(4:47)	61.3	(2:59)	423
Total	42	45:22:17	208.0	(13:05)	334.75	(8:08)	5944
[1-5]	42	45:04:54

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Thursday Aug 30, 2012 #

12 PM

Running 17:24 [2] 2.39 km (7:17 / km) +8m 7:10 / km

Warm up and drills nice day feeling ok at this intensity.

Running 4:17 [4] 0.6 km (7:08 / km) +9m 6:38 / km

3 of 10 hill reps attempted. After 3 just felt so rubbish I stopped - got a cold after last weekends racing and late nights.

Running 3:03 [1] 0.21 km (14:31 / km) +3m 13:37 / km

Warm down walk

6 PM

Running 33:54 [3] 6.15 km (5:31 / km) +67m 5:14 / km

Tempoish run just on the edge of feeling rubbish.

Wednesday Aug 29, 2012 #

6 PM

Running 37:36 [2] 6.04 km (6:14 / km) +45m 6:00 / km

Easy run with mum.

Monday Aug 27, 2012 #

10 AM

Running 10:00 [2] 1.5 km (6:40 / km)

Run to and from the course

Orienteering 55:00 [3] 6.5 km (8:28 / km)

Middle style training. Feeling pretty tired and so were the atheletes saw them all through and then went round at the back.

Sunday Aug 26, 2012 #

11 AM

Running 20:00 [1] 2.0 km (10:00 / km)

Warm up jog and drills - have it sprung on me that I have to wear gps.

12 PM

Orienteering 16:33 [4] 2.9 km (5:42 / km)

SM sprint A final panicked a bit at the start made some wobbles and felt a lot more tired than Saturday really felt like I didn't run to my potential today not sure why. Possibly not such clear planning, yesterdays race my plans are crystal clear and I can see them ont he map, today issing details from the plans.

Saturday Aug 25, 2012 #

3 PM

Running 29:20 [1] 3.23 km (9:05 / km) +68m 8:13 / km

Warm up to the start then couple drills not too many - mostly just a slow chatty jog to the start.

Orienteering 15:43 [4] 3.55 km (4:26 / km) +3m 4:25 / km

SM spint qualifier. Pretty good race everything seemed to go pretty well apart from a couple of route choices but didn't loose too much time on them. Not technically difficult and was also

Running 5:15 [1] 0.69 km (7:37 / km) +17m 6:46 / km

Warm down

Friday Aug 24, 2012 #

7 AM

Running 10:37 [1] 1.32 km (8:03 / km) +26m 7:19 / km

Warm up

Orienteering 11:42 [3] 1.31 km (8:56 / km) +49m 7:31 / km

7 controls on the area next to the club hut t get me out of shadowing mode and into planning ahead and making decisons mode.
Beautiful sunny morning and was by myself in the forest just me and my compass went well apart from one blip. Think teh key was to go the right direction and know what I would see.

Running 5:06 [1] 0.65 km (7:51 / km) +1m 7:48 / km

Warm down

8 PM

Running 25:33 [2] 2.26 km (11:18 / km) +61m 9:58 / km
ahr:125 max:161

Warm up to the start getting used to that dark and trying not to be scared witless. Trying to believe it when Doug said it was the perfect night for night orienteering.

Orienteering 1:52:43 [3] 11.18 km (10:05 / km) +214m 9:12 / km
ahr:152 max:180

SM night champs
AN absolute beast of a first leg not prepared for this at all! Need to to more long legs practise.

Running 9:28 [1] 1.08 km (8:46 / km) +21m 7:59 / km
ahr:128 max:147

Warm down absolutely buzzing, just glad to survive want to do this again to actually compete rather than just survive.

Thursday Aug 23, 2012 #

9 AM

Running 1:12:01 [3] 6.21 km (11:36 / km) +137m 10:27 / km
ahr:134 max:179

Fun session in groups of 4.
Bit of relocation bit of head to head bit of mass start.
I enjoyed it immensly I hope the atheletes did too.

5 PM

Running 10:28 [2] 1.74 km (6:01 / km) +47m 5:18 / km
ahr:142 max:161

Ravinen training warm up behind Gustav! Somehow ended up in a all boys group... anyway jog and drills.

Running 24:55 4.44 km (5:37 / km) +18m 5:30 / km
ahr:164 max:179

Fartlek session
Did a kind of pyramid dipping in and out of terrain and paths.

Running 12:55 [1] 1.79 km (7:13 / km) +23m 6:47 / km
ahr:134 max:153

Warm down

Wednesday Aug 22, 2012 #

12 PM

Running 10:21 [3] 1.16 km (8:55 / km) +11m 8:31 / km
ahr:153 max:178

Collecting controls from the trail-o

5 PM

Running 5:34 [1] 0.93 km (5:59 / km) +34m 5:04 / km
ahr:146 max:161

Warm up for sprint training

Orienteering 15:52 [4] 2.36 km (6:43 / km) +22m 6:26 / km
ahr:163 max:177

Sprint training on Langholm island.
Wasn't going so well wanted to run too fast rather than orienteer fast.
Then met Heather having a panic attack style reaction to wasps and helped her but couldn't concentrate after so piled it in and finished.

Running 6:58 [2] 1.01 km (6:54 / km) +12m 6:31 / km
ahr:152 max:173

Jog back to finish

Tuesday Aug 21, 2012 #

9 AM

Running 15:44 [2] 1.84 km (8:33 / km) +30m 7:54 / km

Warm up
jog and stretches.

Orienteering 58:59 [2] 4.54 km (13:00 / km) +87m 11:52 / km
ahr:128 max:168

Shadowing trains - somewhat frustrating even at slow pace struggling to follow on map until after. Did last two on own, last one was actually better really had to focus hard.

Orienteering 7:25 [2] 0.71 km (10:27 / km) +23m 8:58 / km
ahr:145 max:163

Control Collecting

4 PM

Running 10:42 [2] 1.51 km (7:05 / km) +17m 6:43 / km
ahr:130 max:154

Warm up.

Orienteering 34:46 [4] 4.99 km (6:58 / km) +45m 6:40 / km
ahr:169 max:179

Ravinen Club middle champs
Pretty good run

Running 11:31 [1] 1.47 km (7:50 / km) +32m 7:04 / km
ahr:133 max:150

Warm Down

Monday Aug 20, 2012 #

10 AM

Orienteering 19:06 [2] 1.24 km (15:24 / km) +27m 13:53 / km

Control Hanging

Orienteering 9:05 [1] 0.85 km (10:41 / km) +18m 9:39 / km

Line course

Orienteering 1:09:53 [3] 3.64 km (19:12 / km) +78m 17:20 / km

Twice around pick following different people. Two different experiences - lovely terrain and good practise.

Orienteering 14:36 [2] 0.98 km (14:54 / km) +30m 12:54 / km

Line course contour only - start dodgy as found it hard to locate myself, once picked it up happy.

6 PM

Orienteering 25:15 [2] 2.04 km (12:23 / km) +58m 10:50 / km
ahr:129 max:164

Hanging night controls - not planning well.

Orienteering 53:52 [3] 4.88 km (11:02 / km) +109m 9:56 / km
ahr:147 max:175

Night course- very nervous before but actually loved it - very slow but never lost.

Running 28:16 [4] 5.67 km (4:59 / km) +51m 4:46 / km
ahr:166 max:182

Run home tempo.

Sunday Aug 19, 2012 #

9 AM

Running 9:34 [1] 1.08 km (8:51 / km) +21m 8:05 / km

Warm up

Orienteering 40:05 [3] 5.31 km (7:33 / km) +43m 7:15 / km

Middle race Jarfalla - not good had to restart one - overcomplicating things and not planning ahead now real flow.

Running 8:18 [1] 1.05 km (7:54 / km) +21m 7:12 / km

Warm down with nick

Orienteering 10:17 [3] 1.09 km (9:26 / km) +2m 9:22 / km

Reran 1-6 as really messed those up, one was much improved and two but then ran off to three without checking compass, nothing fitted so went back and did it again, this time = good compass!
Felt marginally better about my orienteering after that but not great.

Running 9:36 [1] 0.68 km (14:07 / km) +13m 12:52 / km

Warm down

Saturday Aug 18, 2012 #

9 AM

Running 22:24 [2] 1.72 km (13:01 / km) +41m 11:38 / km
ahr:119 max:161

Warm up by hanging some sprint controls then drills.

Orienteering 51:23 6.72 km (7:39 / km) +214m 6:36 / km
ahr:145 max:180

3*3 sprint loops high intensity peter palmers in pairs - really good session Rissne

Running 8:11 [1] 1.08 km (7:35 / km) +21m 6:55 / km
ahr:118 max:136

Warm down

Friday Aug 17, 2012 #

9 AM

Orienteering 5:37 [1] 0.87 km (6:27 / km) +15m 5:57 / km
ahr:129 max:143

Warm up

Orienteering 1:41:15 [3] 8.97 km (11:17 / km) +149m 10:25 / km
ahr:139 max:172

Pairs Exercise - bit of relocation and talk - o

12 PM

Orienteering 21:27 [3] 1.74 km (12:20 / km) +124m 9:05 / km
ahr:128 max:161

Hanging controls for fox hunt

Orienteering 19:03 [3] 2.53 km (7:32 / km) +22m 7:13 / km
ahr:163 max:178

One loop of fox hunt at Rudan

Orienteering 12:30 [1] 1.23 km (10:10 / km) +12m 9:41 / km
ahr:129 max:154

Warm down

Thursday Aug 16, 2012 #

9 AM

Orienteering 47:33 3.55 km (13:24 / km) +105m 11:40 / km
ahr:129 max:166

Shadowing on Orange course (not orange level)

Orienteering 33:13 2.65 km (12:32 / km) +32m 11:50 / km
ahr:138 max:164

Shadowing on the control pick had to concentrate hard.
Maybe dehydrated (sore tummy when running)

Orienteering 27:10 [3] 2.26 km (12:01 / km) +36m 11:08 / km
ahr:141 max:170

Shadowing on long legs - enjoy being on 1:15000

5 PM

Running 8:40 [2] 0.45 km (19:16 / km) +13m 16:50 / km

Warm up.

Orienteering 33:23 3.45 km (9:41 / km) +29m 9:17 / km

Ravinen Club training a convaluted pairs relay good fun and good technical training once you got past the rules. Lots of short loops with varied rests a long short and medium leg*7 between the pair. Like a terrain interval session.

Running 9:30 [2] 1.0 km (9:30 / km)

Warm down

Wednesday Aug 15, 2012 #

8 AM

Orienteering 48:14 [2] 5.28 km (9:08 / km) +91m 8:24 / km
ahr:141 max:168

Hanging controls one vague and 4 more complex contours controls all present and correct.

10 AM

Orienteering 31:48 [2] 2.58 km (12:20 / km) +49m 11:16 / km
ahr:128 max:160

Orienteering 41:04 [3] 4.51 km (9:06 / km) +68m 8:28 / km
ahr:143 max:165

Collecting controls and run back to hut
going well to begin with missed 5 and then struggled to bring back the same focus.

Tuesday Aug 14, 2012 #

8 PM

Running 52:55 5.32 km (9:57 / km) +166m 8:36 / km
ahr:142 max:181

Reflex bana couple km from the ravinen hut.
Going at the back to ensure no one got lost.
Good view from the top of ski slope over night time stockholm.
Not very fast running but terrain does take it out of you.

Monday Aug 13, 2012 #

11 AM

Running 46:39 9.05 km (5:09 / km) +120m 4:50 / km
ahr:153 max:182

15 minute jog then tempo of 5km loop round seat, from the pollock roundabout. Last uphil not feeling great just made myself go until the roundabout. Then easy jog back home from there.

Sunday Aug 12, 2012 #

8 AM

Running 17:44 [1] 1.55 km (11:26 / km) +238m 6:28 / km
ahr:110 max:149

Warm up.

Orienteering 1:37:24 [3] 10.36 km (9:24 / km) +268m 8:19 / km
ahr:150 max:171

Better than yesterday still not great.

Running 9:12 [1] 1.01 km (9:07 / km) +24m 8:08 / km
ahr:119 max:138

Warm down with Zoe she did so well! She orienteered really well by the sounds of it picking good routes and sticking to them.

Saturday Aug 11, 2012 #

9 AM

Running 49:16 [1] 2.97 km (16:35 / km) +519m 8:51 / km
ahr:143 max:159

Orienteering 1:15:25 [2] 5.8 km (13:00 / km) +130m 11:42 / km
ahr:143 max:165

Euromeet middle
Way too emotionally involved and got too frustrated. Stopped too often.
Looking back the planing not so bad and actual mistakes not so bad, I should have not let the terrain defeat me.

Running 10:36 [2] 1.09 km (9:43 / km) +33m 8:27 / km
ahr:117 max:145

Warm down to chapel by the lake. Calmed down a bit.

Running 14:51 [2] 2.18 km (6:49 / km)
ahr:128 max:140

Run from arena to where we are staying.
Sat in cold stream for 4 minutes after that followed by hot shower.

Friday Aug 10, 2012 #

9 AM

Orienteering 10:46 [2] 1.33 km (8:06 / km) +38m 7:06 / km

Warm up along a line on the sprint map of central innsbruk. The map includes everything!!

Orienteering 14:04 [3] 1.99 km (7:04 / km) +51m 6:16 / km

2*sprint trains.
Fairly smooth need to just make sure I am checking good routes out of control and best lines.

Running 10:31 [2] 1.44 km (7:18 / km) +26m 6:42 / km

Warm down.

5 PM

Running 19:34 [2] 2.81 km (6:58 / km) +26m 6:40 / km
ahr:138 max:165

Warm up jog and then on the map planned 3 controls and did those just under race pace. Finished with drills.

Orienteering 20:44 3.99 km (5:12 / km) +64m 4:48 / km
ahr:167 max:183

Euromeet sprint race.
Met my aims mostly.
Time loss due poor planning - missing an important feature or head in the map too much and missing a turning or losing confidence as not quite enough detail - cause of 3 30 sec mistakes I guess the rest is a loss of fitness due to four weeks off since WUOC.

Running 11:27 [2] 1.88 km (6:05 / km) +22m 5:45 / km
ahr:123 max:140

Warm down.

Thursday Aug 9, 2012 #

7 AM

Running 30:00 [2] 4.61 km (6:30 / km) +71m 6:03 / km

Morning jog.
Feeling awful sore back from travelling and sore head.
Cleared a little by return and definitely better after hot shower.

2 PM

Orienteering 13:39 [2] 1.62 km (8:26 / km) +155m 5:42 / km
ahr:144 max:166

Warm up orienteering looking through the terrain and picking up some easy control.

Orienteering 17:40 [3] 1.71 km (10:20 / km) +57m 8:51 / km
ahr:149 max:178

Trains on model area.
Good to see racing lines
Started well and worked hard in first train.
Slow at start of first train as nervous downhill and lost the racing feeling shows you got to keep pushing head up.

Running 7:53 [2] 0.62 km (12:43 / km) +32m 10:07 / km
ahr:111 max:139

Warm down and dip in the glacial stream.

Wednesday Aug 8, 2012 #

6 AM

Running 7:15 [2] 0.9 km (8:03 / km) +8m 7:42 / km
ahr:122 max:138

Warm up and strides.

Running 30:42 4.9 km (6:16 / km) +25m 6:07 / km
ahr:147 max:176

4*1km reps
not feeling so great to be honest head sore and neck sore. Got through. Suuuuch slow reps just shows 6 weeks of no speed work really not great!

Tuesday Aug 7, 2012 #

5 PM

Running 25:38 [3] 4.99 km (5:08 / km) +50m 4:53 / km

Tempo run to test body after managing whole day at triathlon in London.
Felt alright after the first hill.

Monday Aug 6, 2012 #

11 AM

Running 13:17 [2] 2.1 km (6:20 / km) +17m 6:05 / km
ahr:127 max:148

Warm up

Running 25:44 [4] 3.57 km (7:12 / km) +167m 5:50 / km
ahr:142 max:180

6*1.55 hills felt fairly poweful up the hill

Running 7:35 [2] 0.93 km (8:09 / km) +13m 7:36 / km
ahr:126 max:147

Warm down.

4 PM

Cycling 54:30 [3] 13.31 km (4:06 / km) +127m 3:54 / km
ahr:124 max:169

Out for a nice long cycle on my bike. Trying a new route over some valleys, into ashridge, over the beacon back up toms hill and home. However slight issue. Fell off my bike not sure what happened. Hit head scraped legs had a helmet on. Someone stopped and checked I was ok.

Cycling 23:31 [2] 7.48 km (3:09 / km) +36m 3:04 / km
ahr:112 max:151

After unsuccessfully getting a lift home I cycled home slowly.