Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bexharding

In the 7 days ending Jun 10, 2012:

activity	#	time	miles		km		+m
Orienteering	7	5:21:45	25.9	(12:25)	41.69	(7:43)	765
Running	8	3:28:42	19.36	(10:47)	31.15	(6:42)	490
Cycling	1	2:23:38	27.18	(5:17)	43.74	(3:17)	323
Total	9	11:14:05	72.44	(9:18)	116.58	(5:47)	1578

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Sunday Jun 10, 2012 #

11 AM

Running 31:37 [2] 5.79 km (5:28 / km) +44m 5:16 / km

Orienteering 20:10 [3] 3.28 km (6:09 / km) +37m 5:49 / km

Colinton dell sprint course
Good but found some of the crawling and sliding a bit annoying - wore the wrong shoes - maybe better route choice could have been chosen.
However on the plus side the planning is becoming more natural if haven't done it about halfway along the previous leg i think i don't know the control description for the next leg so i look then start planning.

Running 36:31 [3] 6.09 km (6:00 / km) +41m 5:48 / km

Run home - feeling pretty dead

Saturday Jun 9, 2012 #

3 PM

Cycling 2:23:38 [3] 43.74 km (3:17 / km) +323m 3:10 / km

Cycled out to Hopetoun House took a day off running. Getting used to my bike by the end I was getting used to toe clips and how light the bike is and the handelbars .

Friday Jun 8, 2012 #

10 AM

Orienteering 1:13:03 [3] 7.41 km (9:51 / km) +233m 8:31 / km

Battan - lovely :)
A couple of times where unsure that I had found the right place and probably lost 8 minutes over 3 controls checking it out.
I started out for the first 5 controls stopping planning the leg at each control but then started to plan on the go and having flow - much better than anything else I ahve done all week, still a few slip ups when I didn't plan ahead enough and panicked then lost concentration.

Running 9:29 [2] 1.29 km (7:21 / km) +21m 6:48 / km

Warm down.

Thursday Jun 7, 2012 #

10 AM

Orienteering 1:22:31 [3] 9.31 km (8:52 / km) +222m 7:55 / km

Trains - first one slow as a warm up.
Getting some good flow despite being pretty tired in the legs.
Out of 6 trains 1 warm up, 2 average, 2 real good and 1 real bad where I just lost concentration and could not get it back.

Running 9:58 [2] 1.52 km (6:33 / km) +23m 6:06 / km

Warm down

2 PM

Running 5:10 [1] 0.84 km (6:09 / km) +13m 5:43 / km

Warm up

Orienteering 27:15 [4] 3.62 km (7:32 / km) +28m 7:15 / km

Control pick with lots of contours brilliant fun, and the planning improving. VIsualised first 5 controls before I went out and continued on the go only missing one control.

Running 8:40 [2] 1.14 km (7:36 / km) +26m 6:49 / km

Warm down and re-do the leg I messed up - I didn't have a good idea of what the control site would look like and what I would I was passing on the way, just ran on compass so ran right though.

Wednesday Jun 6, 2012 #

6 PM

Running 6:49 [1] 1.33 km (5:08 / km) +131m 3:26 / km

Warm up

Orienteering 57:47 [3] 7.87 km (7:21 / km) +140m 6:45 / km

Invoc score event at Darroch.

Lovely little area so varied - really enjoyed the challenge of the hour score not convinced I am good at the tactical planning - really didn't do the best order of controls as I ended up on a heather covered slope going up it, which could have easily be avoided and did more climb than nessecary.

Still feeling tired and maybe overegging it then not focussing on the orienteering and missing controls - losing a lot of time really need to work on the planning and flow.

Tuesday Jun 5, 2012 #

12 PM

Running 16:37 [2] 2.52 km (6:36 / km) +43m 6:05 / km

Warm up positive - mostly focussed - thinking about compass contours confidence but finding it hard to run through some imaginery controls in my head.

Orienteering 39:03 5.7 km (6:51 / km) +54m 6:32 / km

Middle course started smoothly until 8 then went downhill from there I think - not entirely sure what's wrong with me very frustrating.

Running 11:18 [1] 1.03 km (10:58 / km) +8m 10:35 / km

Warm down not in the best of moods want to work out where I lost all the time.

Monday Jun 4, 2012 #

9 AM

Running 38:27 [2] 4.86 km (7:55 / km) +83m 7:17 / km

5 PM

Running 21:07 [2] 3.19 km (6:37 / km) +28m 6:20 / km

Warm up jog on the map trying to think smooth lines and then some drills feeling a bit heavy but nice to be in the x-talons they always make me feel like racing. Way more up for it today.

Orienteering 21:56 [4] 4.5 km (4:52 / km) +52m 4:37 / km

Not perfect technique - very much flying along and not planning enough just keeping up enough mostly could have done with having better routine with the descriptions, overall route and what the circle looks like.

Running 12:59 [2] 1.55 km (8:23 / km) +29m 7:39 / km

Warm down jog.

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