Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bexharding

In the 7 days ending Feb 14, 2010:

activity	#	time	miles		km		+m
Orienteering	3	4:26:12	17.58	(15:08)	28.3	(9:24)	768
Running	5	2:49:35	7.69		12.37		580
Strength and Conditioning	2	2:12:55
Circuits	2	1:49:13
Cycling	2	1:18:07	3.78		6.09		128
Stretching	1	10:00
Total	7	12:46:02	29.06		46.76		1477
[1-5]	7	12:36:02

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Sunday Feb 14, 2010 #

Note

For some reason my garmin has lost all data from today.. :( so I don't have any GPS tracks which is annoying and also have to try and guess distance and length of time which is taking a little longer than normal, so I'll get this training up as soon as I can.

Running 15:00 [2]

About 7 mins warm up jog then drills and jog to the start. At beginning of day

Orienteering 22:00 [3] 2.4 km (9:10 / km)

Long legs on Briarshot'/Hazel Seat, had steve shadowing me and did first leg silently and then the last 4 with talk o was really really good. So pleased with how I was lookign ahead and could see in my head what was coming, also linking that with simplification I was flowing really nicely :D such a nice feeling to come back from this course.

Orienteering 13:00 [3] 1.3 km (10:00 / km)

Control Pick on Hazel Seat. Wasn't quite as good as long legs still visualising well but harder to think forward as much more detail and more controls meant more to think about at once. Still good practice on the all contour maps with creating the pictures of where I'm going in the terrain.

Orienteering 25:00 [2] 2.6 km (9:37 / km)

Attackpoint on Briarshot. Focus was being able to use contours as attack points as might need to do this on an all colour map when no other features around. Picked out the lines in contours to help between controls and the remarkable features for attack points. Feeling strong and hitting all the controls except one where visualised it below spur not on top of it.

Running 25:00 [2]

10 minute jog then 10 minutes of drills intersperesed with jogging and getting water then jog to start.

Orienteering 20:00 [2] 1.7 km (11:46 / km)

Simplification on Briarshot with just the maps we drew contours only. It went really well i think I included enough detail but then i had been there this morning. But even so I tihnk I use a lot of information to make that picture I realised when I was drawing the simplified map I wanted to include a lot more but it wasn't necessary just need to pick out the remarkable features.

Running 20:00 [1] 2.2 km (9:05 / km)

Warm down - we went for a longer one than usual and had to stick to a slow warm down pace.

Saturday Feb 13, 2010 #

Running 17:28 [3] 2.32 km (7:32 / km) +213m 5:09 / km
ahr:144 max:165

Warm up

Orienteering 20:38 [3] 1.73 km (11:56 / km) +48m 10:29 / km
ahr:135 max:163

Control Pick

Orienteering 36:09 [3] 3.66 km (9:53 / km) +150m 8:12 / km
ahr:138 max:170

Long Legs

Orienteering 33:18 [3] 3.39 km (9:49 / km) +145m 8:05 / km
ahr:148 max:174

Long and short legs

Orienteering 12:46 [3] 1.2 km (10:38 / km) +80m 7:59 / km
ahr:149 max:173

Control pick 2 with no compass

Running 15:09 [3] 1.85 km (8:11 / km) +122m 6:10 / km
ahr:139 max:160

Warm up

Orienteering 30:27 [3] 1.98 km (15:23 / km) +141m 11:21 / km
ahr:126 max:182

Clock Relay start at 3

Running 8:13 [3] 1.15 km (7:09 / km) +36m 6:11 / km
ahr:144 max:169

Warm down Jog.

Friday Feb 12, 2010 #

Cycling 52:12 [2]
ahr:115 max:150

Spinning in the CSE with steve and maps again, just recovery wasn't trying to push it realised I had no DOMS walking up stairs to salle but still felt very tired on the bike. Not as structured with maps as last week but I was going through last weeks city race and revisualising to eliminate mistakes and make a smoother run of it. Finished with 5 minutes of core and 5 minutes of stretching.

Thursday Feb 11, 2010 #

Strength and Conditioning 59:37 [4]
ahr:90 max:128

Did session 2: OH squats WU-7kg and 3x15kg, back squats 1 x 10 20kg and 2 x 10 25kg, Bench press 3 x 10 15kg and 1 x 10 17.5kg and then assissted pull up way better than last week and then cable rotations.
I was really really tired as two nights in a row now we have had fire alarm and had to stand in cold freezing cold for halfan hour both times, so just feeling very very tired. SO was a bit wobbly on the overheads and not feeling optimum but not actually doing anything else today :)

Strength and Conditioning 2:44 [1]
ahr:93 max:104

Warm down cycle

Running 8:58 [1] 0.39 km (22:59 / km) +28m 16:51 / km
ahr:128 max:147

Jog back to pollock.

Stretching 10:00 [0]

Cycling 25:55 [3] 6.09 km (4:15 / km) +128m 3:51 / km
ahr:109 max:163

Cycling to FwTN I planned and held got a bit lost on the way there...!

Running 45:07 [1] 3.28 km (13:45 / km) +151m 11:11 / km
ahr:124 max:169

Putting controls out for my FwTN I got one wrong :O ooops but never mind was jog walking round it as wearing lots of layers and couldn't move fast!

Wednesday Feb 10, 2010 #

Circuits 1:01:09 [2]
ahr:112 max:152

Agility and plyometrics in circuits gym, bit of jumping hopping hurdles, races and stretching.

Tuesday Feb 9, 2010 #

Running 7:26 [1] 1.18 km (6:18 / km) +30m 5:36 / km
ahr:164 max:199

Warm up to CSE for intervals

Orienteering 52:54 [3] 8.34 km (6:21 / km) +205m 5:39 / km
ahr:158 max:201

Did sprint intervals from CSE 5 separate intervals of about 1.2km with 1.30 rest. Was relaly good fun was pleased with how I was able to look forward well and plan ahead and pick the things up I wantred too only one or two wobbles where I ran ahead of where I was on the map. And then it got too dark to do the two controls in the wood at the end so I missed them out as I didn't think it was worth slowing down for them, when I couldn't see map or anything on the ground. Map later

Monday Feb 8, 2010 #

Strength and Conditioning 1:10:34 [3]
ahr:105 max:139

Strength and condtioning continueing from last mondays session. Feeling quite sore but made it through.

Running 7:14 [1]
ahr:148 max:160

Warm up jog to CSE

Circuits 48:04 [2]
ahr:129 max:160

Circuits 5 minute warm up stretching, 2 x circuits and then jog back home.

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