Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bexharding

In the 7 days ending Aug 26, 2012:

activity	#	time	miles		km		+m
Orienteering	9	7:45:30	28.07	(16:35)	45.17	(10:18)	764
Running	11	5:14:44	24.23	(12:59)	39.0	(8:04)	604
Total	13	13:00:14	52.3	(14:55)	84.17	(9:16)	1369

3:40

0:00

» now

Sunday Aug 26, 2012 #

11 AM

Running 20:00 [1] 2.0 km (10:00 / km)

Warm up jog and drills - have it sprung on me that I have to wear gps.

12 PM

Orienteering 16:33 [4] 2.9 km (5:42 / km)

SM sprint A final panicked a bit at the start made some wobbles and felt a lot more tired than Saturday really felt like I didn't run to my potential today not sure why. Possibly not such clear planning, yesterdays race my plans are crystal clear and I can see them ont he map, today issing details from the plans.

Saturday Aug 25, 2012 #

3 PM

Running 29:20 [1] 3.23 km (9:05 / km) +68m 8:13 / km

Warm up to the start then couple drills not too many - mostly just a slow chatty jog to the start.

Orienteering 15:43 [4] 3.55 km (4:26 / km) +3m 4:25 / km

SM spint qualifier. Pretty good race everything seemed to go pretty well apart from a couple of route choices but didn't loose too much time on them. Not technically difficult and was also

Running 5:15 [1] 0.69 km (7:37 / km) +17m 6:46 / km

Warm down

Friday Aug 24, 2012 #

7 AM

Running 10:37 [1] 1.32 km (8:03 / km) +26m 7:19 / km

Warm up

Orienteering 11:42 [3] 1.31 km (8:56 / km) +49m 7:31 / km

7 controls on the area next to the club hut t get me out of shadowing mode and into planning ahead and making decisons mode.
Beautiful sunny morning and was by myself in the forest just me and my compass went well apart from one blip. Think teh key was to go the right direction and know what I would see.

Running 5:06 [1] 0.65 km (7:51 / km) +1m 7:48 / km

Warm down

8 PM

Running 25:33 [2] 2.26 km (11:18 / km) +61m 9:58 / km
ahr:125 max:161

Warm up to the start getting used to that dark and trying not to be scared witless. Trying to believe it when Doug said it was the perfect night for night orienteering.

Orienteering 1:52:43 [3] 11.18 km (10:05 / km) +214m 9:12 / km
ahr:152 max:180

SM night champs
AN absolute beast of a first leg not prepared for this at all! Need to to more long legs practise.

Running 9:28 [1] 1.08 km (8:46 / km) +21m 7:59 / km
ahr:128 max:147

Warm down absolutely buzzing, just glad to survive want to do this again to actually compete rather than just survive.

Thursday Aug 23, 2012 #

9 AM

Running 1:12:01 [3] 6.21 km (11:36 / km) +137m 10:27 / km
ahr:134 max:179

Fun session in groups of 4.
Bit of relocation bit of head to head bit of mass start.
I enjoyed it immensly I hope the atheletes did too.

5 PM

Running 10:28 [2] 1.74 km (6:01 / km) +47m 5:18 / km
ahr:142 max:161

Ravinen training warm up behind Gustav! Somehow ended up in a all boys group... anyway jog and drills.

Running 24:55 4.44 km (5:37 / km) +18m 5:30 / km
ahr:164 max:179

Fartlek session
Did a kind of pyramid dipping in and out of terrain and paths.

Running 12:55 [1] 1.79 km (7:13 / km) +23m 6:47 / km
ahr:134 max:153

Warm down

Wednesday Aug 22, 2012 #

12 PM

Running 10:21 [3] 1.16 km (8:55 / km) +11m 8:31 / km
ahr:153 max:178

Collecting controls from the trail-o

5 PM

Running 5:34 [1] 0.93 km (5:59 / km) +34m 5:04 / km
ahr:146 max:161

Warm up for sprint training

Orienteering 15:52 [4] 2.36 km (6:43 / km) +22m 6:26 / km
ahr:163 max:177

Sprint training on Langholm island.
Wasn't going so well wanted to run too fast rather than orienteer fast.
Then met Heather having a panic attack style reaction to wasps and helped her but couldn't concentrate after so piled it in and finished.

Running 6:58 [2] 1.01 km (6:54 / km) +12m 6:31 / km
ahr:152 max:173

Jog back to finish

Tuesday Aug 21, 2012 #

9 AM

Running 15:44 [2] 1.84 km (8:33 / km) +30m 7:54 / km

Warm up
jog and stretches.

Orienteering 58:59 [2] 4.54 km (13:00 / km) +87m 11:52 / km
ahr:128 max:168

Shadowing trains - somewhat frustrating even at slow pace struggling to follow on map until after. Did last two on own, last one was actually better really had to focus hard.

Orienteering 7:25 [2] 0.71 km (10:27 / km) +23m 8:58 / km
ahr:145 max:163

Control Collecting

4 PM

Running 10:42 [2] 1.51 km (7:05 / km) +17m 6:43 / km
ahr:130 max:154

Warm up.

Orienteering 34:46 [4] 4.99 km (6:58 / km) +45m 6:40 / km
ahr:169 max:179

Ravinen Club middle champs
Pretty good run

Running 11:31 [1] 1.47 km (7:50 / km) +32m 7:04 / km
ahr:133 max:150

Warm Down

Monday Aug 20, 2012 #

10 AM

Orienteering 19:06 [2] 1.24 km (15:24 / km) +27m 13:53 / km

Control Hanging

Orienteering 9:05 [1] 0.85 km (10:41 / km) +18m 9:39 / km

Line course

Orienteering 1:09:53 [3] 3.64 km (19:12 / km) +78m 17:20 / km

Twice around pick following different people. Two different experiences - lovely terrain and good practise.

Orienteering 14:36 [2] 0.98 km (14:54 / km) +30m 12:54 / km

Line course contour only - start dodgy as found it hard to locate myself, once picked it up happy.

6 PM

Orienteering 25:15 [2] 2.04 km (12:23 / km) +58m 10:50 / km
ahr:129 max:164

Hanging night controls - not planning well.

Orienteering 53:52 [3] 4.88 km (11:02 / km) +109m 9:56 / km
ahr:147 max:175

Night course- very nervous before but actually loved it - very slow but never lost.

Running 28:16 [4] 5.67 km (4:59 / km) +51m 4:46 / km
ahr:166 max:182

Run home tempo.

« Earlier | Later »