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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bexharding

In the 7 days ending Jan 30, 2011:

activity # timemileskm+m
  Running6 8:51:49 45.19 72.73 1629
  Strength and Conditioning3 3:14:37
  Orienteering2 2:59:14 9.12 14.67 337
  Total7 15:05:40 54.31 87.4 1966

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Sunday Jan 30, 2011 #

Running 11:08 [1] 1.13 km (9:51 / km) +56m 7:53 / km

After lovely long sleep and nap in the car not exactly feeling amazing but not bad so warm up for middel course on mountain terrain. Pena Rubia had no idea what to expect.

Orienteering 1:32:55 [3] 4.94 km (18:49 / km) +216m 15:26 / km

Started off as usual and first four though the distance seemed weird, the controls came up fast the actual orienteering was picking off what I wanted to see. Then 5-8 were pretty bad my plans just didn't seem to work, was trying to gain speed and actually should have been looking at the wider picture of the contours and being more disciplined with my compass, and needed lots of contact, which makes it slow but so easy to lose bearing and be in the middle of nowhere you expect. Ended up doing last 7 controls with Jet and Kirstin and we worked out the best way to do the terrain is really disciplined compass and picking up the contours then a couple of other helpful features ie end of crags/distinctive tree.

Running 2:15 [1] 0.37 km (6:05 / km) +1m 6:01 / km

Warm down

Running 1:19:02 [3] 10.21 km (7:44 / km) +204m 7:02 / km

Sax El Plano.
Flatter version of the morning.Got my compass work much more disciplined and picked out the obvious contours much better :) SO contours and compass must be my aim to use well.
C • El Plano Sax Map 1

Saturday Jan 29, 2011 #

Running 9:08 [2] 1.47 km (6:13 / km) +18m 5:51 / km
ahr:144 max:163

Warm up along the beach.

Orienteering 9:48 [2] 1.43 km (6:51 / km) +9m 6:39 / km
ahr:155 max:171

Orienteering warm up/get into map on the dunes at Guadamar Sur.
Interesting contours,better just ignore the vegetation.

Orienteering 35:24 [3] 4.53 km (7:49 / km) +45m 7:27 / km
ahr:144 max:172

Ran the girls JWOC middle final when JWOC was here. Was a lot slower than MInna! Messed up one badly tried to simplify too muchand not ready to in this terrain. Got better as the course went on. I think as I slowed and planned more chose obivous features and contours that I could follow.

Running 11:36 [2] 1.75 km (6:38 / km) +47m 5:51 / km
ahr:127 max:145

Warm down.

Running 8:21 [1] 1.11 km (7:31 / km) +61m 5:54 / km
ahr:139 max:155

Warm up to the night-o trains.

Orienteering 13:40 [2] 1.48 km (9:14 / km) +40m 8:08 / km
ahr:141 max:170

First train. Was slow but correct was pleased as bit nervouse about night o in this terrain but actually helped concentrate on what contours could see and what couldn't see.

Orienteering 9:54 [3] 1.29 km (7:40 / km) +13m 7:18 / km
ahr:145 max:173

Started this one more confidently and with a plan went really well right until the control circle and needed to have a more solid attack point but improved as controls went on and didn't get too distracted by the others chose my own routes.

Orienteering 10:00 [3]

Third loop in the night-o disaster to one and two as started too confident at the back racing to catch everyone up and completely lost contour contact. When found myself after missing two cooled it and last two were much better.

Orienteering 7:33 [3] 1.0 km (7:33 / km) +14m 7:03 / km
ahr:147 max:169

Last loop bit different flatter and faster, picking out the right bits of contour until last control where was 10m from control because visualised it wrong.

Running 8:00 [1] 1.0 km (8:00 / km) +21m 7:14 / km
ahr:126 max:137

Warm down jog

Friday Jan 28, 2011 #

Strength and Conditioning 59:37 [3]
ahr:94 max:125

Ran over to gym and back to do strength and conditioning on the afternoon. Slept in after SU ball (Joint best first year :) award)
Did the session should have done but on my own.
Warm up OH squats, lunges, scap squeeze, posture pulse, press up, crunches, single leg drives.

3*5 dead lift
3*5 front squat
3*5 OH press
3*5 DB row
3 circuits of 16 * Keiser Push Pull, pavlov press and side plank pulse 30 second each side.

Rolling out and flexibility to finish.

Thursday Jan 27, 2011 #

Running 38:40 [2] 6.46 km (5:59 / km) +96m 5:34 / km
ahr:73 max:163

Morning run with chloe, felt absolutely rubbish just really tired but hopefully day will wake me up.

Running 17:45 [1] 2.92 km (6:05 / km) +181m 4:38 / km
ahr:147 max:177

Warm up before time trial jog to the seat and 5 minutes of drills.

Running tempo 18:18 [4] 3.94 km (4:39 / km) +125m 4:01 / km
ahr:165 max:184

4km time trial. One minute slower than before!!! But on my own however didn't think I lost that much fintess over christmas.

Running 16:39 [1] 2.49 km (6:41 / km) +38m 6:13 / km
ahr:133 max:156

Warm down jog.

Wednesday Jan 26, 2011 #

Running 18:00 [3] 3.5 km (5:09 / km)

Threshold testing.
4*4 minutes
11 km/hour up to 14 km/hour
Heart rate weird again 163, 168, 175, 165 - maybe i'm not warmed up enough to start with...

Strength and Conditioning 1:05:00 [3]

Warm up exercises - leg swings, single leg drives, hurdle walks, med ball putts, throws etc,
Complexes today
3*5 back squats(45kg) and then box jumps
3*5 weighted press ups (10kg) med ball chest putts.
3*5 CG pull ups and med ball slams
3*5 hamstring curls and single leg drives

Finish with flexibility and stretching
Did hopping and ankle exercises in between

Running 1:30:00 [3]

Long run in Pentlands took so long to get there only got 90 minutes before it got dark, went in horseshoe round some hills.

Tuesday Jan 25, 2011 #

Running 16:28 [1] 2.55 km (6:27 / km) +111m 5:18 / km
ahr:151 max:171

Warm up before intervals jog and drills.

Running tempo 46:22 [4] 9.18 km (5:03 / km) +156m 4:39 / km
ahr:161 max:178

Intervals
2*2.2 km 9.12 and 9.10
3*1km 4.03, 4.10, 4.11
Sprint orienteering loop. New sprint map of meadows looks good way to end intervals.
Rests of 60 seconds

Felt pretty ok.

Running 16:28 [1] 2.55 km (6:27 / km) +111m 5:18 / km
ahr:151 max:171

Warm up before intervals jog and drills.

Running tempo 46:22 [4] 9.18 km (5:03 / km) +156m 4:39 / km
ahr:161 max:178

Intervals
2*2.2 km 9.12 and 9.10
3*1km 4.03, 4.10, 4.11
Sprint orienteering loop. New sprint map of meadows looks good way to end intervals.
Rests of 60 seconds

Felt pretty ok.

Running 10:00 [1] 1.5 km (6:40 / km)

Warm down jog

Monday Jan 24, 2011 #

Strength and Conditioning 1:10:00 [3]

Warm up with bands and other exercises.

Session
Front Squat, OH press, Lunges, TRX fly, DB bench press, Woodchopper, broom handle v sits, sinde plank pulses.

Rolling and flexibility

Running 1:07:17 [3] 11.42 km (5:54 / km) +247m 5:19 / km
ahr:135 max:166

Easy run in the evening get the weekend out of my legs. All good.

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