Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bexharding

In the 7 days ending Jun 12, 2011:

activity	#	time	miles		km		+m
Running	6	5:16:04	26.06	(12:08)	41.94	(7:32)	1002
Orienteering	5	3:51:51	20.26	(11:27)	32.6	(7:07)	1121
Strength and Conditioning	2	1:45:00
Total	7	10:52:55	46.32		74.54		2123

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Sunday Jun 12, 2011 #

Running 17:54 [2] 2.26 km (7:55 / km) +98m 6:30 / km
ahr:144 max:182

Usual warm up routine: jog strides and drills

Orienteering 15:35 [4] 3.03 km (5:09 / km) +84m 4:31 / km
ahr:162 max:177

Sprint race in Macclesfield
Was wanting it to go well too much rather than thinking about it what I was doing.
Really mucked up the first control got my knickers in a twist and let it put me off until I went to 12 before 7 then the rest of the race had much better focus.

Running 7:46 [1] 1.28 km (6:04 / km) +15m 5:44 / km
ahr:134 max:153

Warm down jog back to assembly just knowing I need to not get frustrated if it's not going as well as expected.

Running 16:01 [1] 2.03 km (7:53 / km) +119m 6:06 / km
ahr:133 max:166

Warm up jog and drills trying positive thinking about the race what I was going to do not what could go wrong.

Orienteering 20:53 [4] 4.06 km (5:09 / km) +93m 4:37 / km
ahr:169 max:180

Final of the sprint race - it was more of an urban race than sprint. Started more steadily and speeded up towards the end. Still not the best time don't know if I was just tired after training or what.

Running 9:02 [1] 1.48 km (6:06 / km) +36m 5:27 / km
ahr:137 max:157

Warm down jog

Saturday Jun 11, 2011 #

Running 25:00 [2] 2.5 km (10:00 / km)

Warm up jogs etc to the top of the hills for the downhill sessions.

Orienteering 15:00 [3] 1.7 km (8:49 / km)

Macclesfield forest downhill sesison mass start relay.

Orienteering 11:00 [3] 1.3 km (8:28 / km)

Macclesfield forest downhill sesison mass start relay.
These two sessions were interesting I wasn't really prepared for the pace especially down hill as I'm a woos and won't go fast cos i''m scared of falling. Anyway other than that just need to attack the control harder from the edge of the circle be more confident. The scond loop was not quite so steep and that was much better smoother and spiked all controls except the last one where was hesitant - it's then when I need more image of the circle so I know I ahven't gone far enough.

Running 8:00 [1] 1.0 km (8:00 / km)

Warm down jog

Running 13:00 [2] 1.5 km (8:40 / km)

Warm up up to the start, got lost on the way to assembly so was later than expected and a bit rushed but still got decent jog and drills in. Tried to think about process as I was warming up.

Orienteering 31:56 [3] 4.25 km (7:31 / km) +258m 5:46 / km

Middle race on North Macclesfield forest.
Felt it was better than yesterday on Brereton as overall I was more controlled much tinier mistakes but maybe more of them. Lost most of time on the steep legs both up and downhill. Going to have to work hard to motivate myself uphill and have good ctaching features so I can push it downhill. Otherwise the orienteering I was checking descriptions for every control had a good plan that for most I executed well.

Running 9:32 [1] 1.12 km (8:31 / km) +40m 7:14 / km

Warm down jog.

Friday Jun 10, 2011 #

Running 11:19 [2] 1.37 km (8:16 / km) +42m 7:09 / km

Warm up jog up and over some spurs. Few dynamic stretches.

Orienteering 28:44 [4] 3.94 km (7:18 / km) +150m 6:07 / km

Middle race on Brereton spurs, very relevant. And good opporunity to get teh frantic racing out of my system. Went well out of the start to one, then tried to speed up and ran past two. Was wobbly on controls until 4 then decided had to focus on getting controls not going fast. Really need to make sure I get good speed control by the time I get to Poland.

Orienteering 27:16 [3] 3.23 km (8:27 / km) +102m 7:17 / km

Second race middle 'final' Went off last and started well had a really good race and dropped over 5 minutes on the last control - lesson to take away focus right until the finish control is punched; ignore crowds, solid plan even if control looks easy.

Running 9:48 [1] 1.33 km (7:22 / km) +22m 6:48 / km

Warm down jog as a group back to car.

Running 57:38 [2] 6.82 km (8:27 / km) +246m 7:10 / km

Beautiful recovery run over the Roaches back to the youth hostel. Such cools hills with big sandstone rocks and cliffs lots of climbers. Good views over the peak district and easy pace walking up hills was just a lovely session to fit in.

Thursday Jun 9, 2011 #

Strength and Conditioning 55:00 [3]

5 minute warm up on the bike and worm up exercises broom handle squats, single leg squats, long press up, broomhandle lunges, paloff press, wood chopper press, dead bugs, MB wall taps, MB rotational taps, box jumps.

3*5 power cleans
3*5 front squat
3*5 push jerk

3*5 Pull ups
3*5 MB floor slams

3*10 MB plyo sit ups - really getting the hang of this now its coming back over my head.
3*20 MB rotational taps

Rolling out afterwards.

Running 10:32 [2] 1.42 km (7:25 / km) +30m 6:43 / km

Warm jog with Julz to start and a few dynamic stretches but not feeling too bad.

Orienteering 34:24 [4] 5.23 km (6:35 / km) +149m 5:46 / km

Did a light green course on Ashridge, not as easy at this time of year as braken up so visibility down. Did as two seperate starts so both got a chance to to start first, with a 5 minute rest between each one. Felt good 1 and 2 hesitant on but after that really got into the map and hitting attack point quickly then getting into control felt fast but in control. Need to get head up more but also make sure I know what's in the circle so what will point me into the control. Good to go head to head a) go faster b) must focus on my own race.

Running 9:10 [1] 1.21 km (7:35 / km) +11m 7:14 / km

Warm down jog feeling tired.

Wednesday Jun 8, 2011 #

Running intervals 1:02:13 9.28 km (6:42 / km) +71m 6:27 / km
ahr:141 max:181

20 minutes of warm up 10 minutes of jogging and 10 of drills and strides
800m, 600m, 400m, 200m, 200m, 400m, 600m, 800m with 90 second rest
Wasn't feeling great to begin with and then on the intervals after second 200m my right calve was sore to push off from.
10 minute cool down.

Tuesday Jun 7, 2011 #

Running 27:07 [2] 4.12 km (6:35 / km) +210m 5:15 / km

Easy easy run to wake me up and get me out the house finish with 4 sets of strides and some sets of ickly shuffle and fast feet drills.

Running 10:26 [1] 1.56 km (6:41 / km) +27m 6:09 / km

Warm up jog

Orienteering 47:03 [3] 5.86 km (8:02 / km) +285m 6:27 / km

Orienteering 3 loops at Wendover a mass start. I did try to think about techniques during the wrm up but obviously not as focussed as usual as made 180 degree error at the start and took me a good 100m to work it out. Anyway so I spent the first loop a bit frustrated but actually finding the controls I was doing well just getting to them was the hard work.

Running 11:36 [1] 1.66 km (6:59 / km) +35m 6:19 / km

Warm down jog

Monday Jun 6, 2011 #

Strength and Conditioning 50:00 [3]

Warm up: 10 minutes on the bike then broom handle squats, single leg squats, long press up, broomhandle lunges, paloff press, wood chopper press, dead bugs, MB wall taps, MB rotational taps, box jumps.

3*5 40/45kg Back squats in a set with 3* 5 box jumps
3*5 15kg weighted press ups in a set with 3*10 med ball wall taps
5* 5 step bound
3*10 box drop with hurdle hop

Missed out the icky shuffle but planning an easy morning run for 10 minutes to wake me up so will finish with a few strides and some foot speed drills.

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