Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bexharding

In the 7 days ending Feb 12, 2012:

activity	#	time	miles		km		+m
Orienteering	5	5:42:38	24.0	(14:17)	38.62	(8:52)	1181
Running	8	4:47:09	29.23	(9:49)	47.04	(6:06)	1231
Strength and Conditioning	3	3:00:00
Cycling	2	1:30:00	7.46		12.0
Stretching	1	10:00
Total	13	15:09:47	60.68		97.66		2411

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Sunday Feb 12, 2012 #

9 AM

Running 13:50 [2] 2.11 km (6:33 / km) +124m 5:04 / km

Warm up jog from road to holme fell quarry.
Fcus this morning compass compass compass - compass in and especally out of controls also accurate when sighting and bearing.

Orienteering 47:52 [3] 4.54 km (10:33 / km) +192m 8:42 / km

Long style race mass start.
Got a bit put off by mass start and annoyed because trying to run too fast and not read map - can't do this in the lakes. Also wanted to make my plan, follow my compass but couldn't because you have to be flexible about the terrain.

Orienteering 38:24 [2] 3.77 km (10:11 / km) +139m 8:36 / km

Middle style on Holme Fell.
Started off better, but overshot 4 by a lot! was too low and making everything fit... wasn't until I was quite a long way past I realised and then had to relocate. It was silly I should have looked for a more distinctive feature on the hillside and gone for it instead.
My compass out of controls was getting better as was the control circle visualisation.

Running 15:39 [1] 2.35 km (6:40 / km) +12m 6:30 / km

Warm down.

Saturday Feb 11, 2012 #

10 AM

Running 9:01 [1] 1.16 km (7:46 / km) +43m 6:34 / km

Warm up.
Aims for the morning:
Simplify - look for the big features
Wide picture - look behind and to side of control not just in front.
Attack point and reverse attack point.

Orienteering 13:27 [2] 1.27 km (10:35 / km) +67m 8:23 / km

Loop 1

Orienteering 16:55 [2] 1.92 km (8:49 / km) +88m 7:10 / km

Loop 1 repeat

Orienteering 22:13 [2] 2.19 km (10:09 / km) +126m 7:52 / km

Loop 2 - long loop

Orienteering 13:12 [3] 1.43 km (9:14 / km) +70m 7:25 / km

Loop 3 last one short pretty well focussed on picking attack points and reverse attack points

Running 5:59 [1] 0.85 km (7:02 / km) +18m 6:22 / km

2 PM

Running 7:14 [1] 1.17 km (6:11 / km) +6m 6:01 / km

Warm up jog to start along track.

Orienteering 55:38 [3] 7.85 km (7:05 / km) +38m 6:55 / km

Control pick 36 controls mostyl vey succesfully found - really anjoyed this course looking up well and picking out the big features, good lines and not exactly attack points but attack features or guiding features. Probably duffed 5 controls in whole course.

Running 8:19 [1] 1.17 km (7:06 / km) +8m 6:53 / km

Warm down jog

Orienteering 15:42 [3] 2.36 km (6:39 / km) +12m 6:30 / km

Sprint course 1:5000 Haverigg started off a bit rushing and not concentrating on orienteering properly but after the 2nd control I got myself under control and

Running 10:07 [2] 1.2 km (8:26 / km) +9m 8:07 / km

Warm down.

Friday Feb 10, 2012 #

Strength and Conditioning 1:00:00 [3]

Circuits session
Warm up exercises
2 circuits 10 exercises 30 seconds on 15 off
2 circuits 10 exercises 20 seconds on 15 off
25 burpees to finish
Warm down jog round the hall and then stretching no rollers today.

12 PM

Running 9:56 [2] 1.9 km (5:14 / km) +76m 4:21 / km

Warm up jog couldn't feel my feet or thighs to start with but otherwise tiredness gone very quickly

Running 43:59 [4] 9.99 km (4:24 / km) +216m 3:58 / km

10 km loop lost concentration a bit on the long braids avenue road and sore leg on downhill but seem to be running ok.

Running 7:45 [1] 1.24 km (6:15 / km) +37m 5:26 / km

Warm down.

Thursday Feb 9, 2012 #

7 AM

Cycling 40:00 [2]

Morning spin with Tess this morning not too hard good chat.

Stretching 10:00 [1]

Rolling out after spin need it at the moment feeling tired and muscles sore.

6 PM

Running 28:38 [2] 4.02 km (7:07 / km) +214m 5:38 / km

Warm up jog to KB then onto braids.

Orienteering 48:28 7.08 km (6:51 / km) +205m 5:59 / km

Trains on braids.
Good to do head to head stuff keep motivated keep pushing.
Had some different route choices.
Felt good hopefully the orienteering will catch up soon.

Wednesday Feb 8, 2012 #

7 AM

Strength and Conditioning 1:00:00 [3]

Agility sesion

12 PM

Cycling 50:00 12.0 km (4:10 / km)

Went out to try new bike and new pedals was so worried about pedals didn't think about seat height, it was a little low! But next tome I will ahve that sorted and will be a little more confident, also it will hopefully be a little more warm next time

6 PM

Running 19:31 [3] 2.7 km (7:14 / km) +148m 5:41 / km

Warm up jog

Orienteering 1:10:47 [3] 6.21 km (11:24 / km) +245m 9:31 / km

Night - o at Sauchie man I was awful thinking about racing too much and not planning literally the only good legs were the ones were I stopped and forced myself to make a step by step plan even then I wasn't that confident. Going to take a few more of these before I'm comfortable at night.

Running 2:44 [3] 0.52 km (5:15 / km) +9m 4:49 / km

Warm down bad mood and wanted to get back to Edinburgh.

Tuesday Feb 7, 2012 #

5 PM

Running 20:35 [2] 2.24 km (9:11 / km) +102m 7:29 / km
ahr:151 max:177

Warm up jog and drills getting more organised and better variety on the drills now.

Running tempo 25:41 5.01 km (5:08 / km) +23m 5:01 / km
ahr:166 max:224

Proper good intervals tonight, good group same aims working hard together.
A sort of testing night for intervals, must go back to some of the longer ones next week.
5*1km each 1km done and rest in 5 and half minutes. Some wuick times (faster than expected!)
3.46, 3.37, 3.38, 3.39, 3.42

Running 9:14 [1] 1.4 km (6:36 / km) +11m 6:21 / km
ahr:133 max:144

Warm down jog really tight right calf either tops of achilles or soleus muscle tight.

Monday Feb 6, 2012 #

Strength and Conditioning 1:00:00 [3]

Warm up as before
New weights monday session ( a bit more power now)
Power cleans - not so co-ordinated today good at 25 kg and not so good at 30 kg
Push press
Pull ups - felt good today

KB single leg dead lift
med ball reactive chucks
single leg trx lunge
plyo med ball throws

stretch, prehab and rolling

6 PM

Running 48:57 [2] 8.01 km (6:07 / km) +175m 5:31 / km

Easy run round meadows and brunstfield with gals.

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