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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 7 days ending Jan 24, 2009:

activity # timemileskm+m
  Orienteering3 3:44:42 19.26(11:40) 31.0(7:15) 70040 /60c66%
  Running5 3:00:25 17.4(10:22) 28.0(6:27) 55
  Total5 6:45:07 36.66(11:03) 59.0(6:52) 75540 /60c66%
averages - weight:68.5kg

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Saturday Jan 24, 2009 #

Orienteering race 1:29:19 [5] **** 10.6 km (8:26 / km) +375m 7:10 / km
ahr:169 max:184 spiked:12/30c shoes: Inov8 Flyroc 310

British Night Champs - Mychett

What a big steamy pile of poo this was. I started okish losing bits of time on a few controls but didn't feel I was orienteering that great. By the point where we turned the map over at #13 (3.9km in) I had lost in the region of 4:30 mins. I lost time here and there on a few more legs but on the way to 21 started to struggle to focus on the map; it was a bit of a white blur in the centre where I focussed. I thought at first this was my touch reflecting but it got worse and worse as the course went on; my speed was slowing also. I lost around 10-12mins in the last 2.5km mainly due to this.

Not quite sure why it happened. Maybe it was dehydration? Maybe tiredness? Think I should go to the optisions anyway to get myself checked over; I haven't been in many years. My average heard rate shows I wasn't running as hard as I should be in a race.

My headlight died between finishing and download (~10mins); I think I must have over charged it. Lucky then that I finished when I did.

Running warm up/down 20:00 [2] 2.0 km (10:00 / km) +10m 9:45 / km
shoes: Inov8 Flyroc 310

WU: Was running a bit late so had to run at a steady pace to the start. Had two minutes to finish with a few dynamic stretches before starting.

WD: Gentle jog back from the finish.

Friday Jan 23, 2009 #

Note
(rest day)

Day off training and well needed I think. Going to the big match at Pride park this evening anyway so no time; come one you Reds!!!!

Thursday Jan 22, 2009 #

Running intervals 45:20 [4] 9.6 km (4:43 / km) +20m 4:40 / km
ahr:171 max:183 shoes: Asics

Sutton Harriers Lactate session

4 x 400m with 45s recovery after each:
1:17 - 155/172
1:21 - 166/174
1:20 - 165/177
1:21 - 167/179

Then after the final 45s recovery 1 x 2.4km: 9:12 - 177/183

Followed by another 4 x 400m with 45s after each:
1:25 - 167/178
1:24 - 166/177
1:25 - 168/179
1:22 - 169/178

Then after the final 45s recovery another 1 x 2.4km: 9:33 - 174/179

Followed by a final 4 x 400m with 45s after each:
1:26 - 165/175
1:22 - 167/179
1:22 - 168/177
1:22 - 167/181

Didn't push as hard as I could have tonight as I'd like to do well at the BNC on Saturday. However, I was feeling pretty knackered anyway so could have gone that much faster particularly on the 2.4k's.

Running warm up/down (Warm up) 20:00 [2] 3.0 km (6:40 / km) +5m 6:37 / km
shoes: Asics

Steady run to the school and then down to Oddicroft lane for the intervals sesh. Included some of the normal WU routine towards the end.

Running warm up/down (warm down) 15:00 [1] 2.0 km (7:30 / km) +15m 7:14 / km
shoes: Inov8 Flyroc 310

Steady run and jog back home from intervals.

Wednesday Jan 21, 2009 #

Orienteering 35:00 [3] *** 4.6 km (7:37 / km) +155m 6:31 / km
ahr:170 max:180 spiked:12/14c shoes: Inov8 Flyroc 310

LEI Winter Night League event at Beacon Hill

It was cold and wet but Beacon Hill is a nice (mostly) and quite a technical area at night. Took it steady and to get it right (mostly). Just two small misses at 12 (~20s) where I was around 10m to the side of the control (only using small controls for the event) and 13 where I stopped short not realising I hadn't crossed path I though I had (~45s). I lost a bit of time on #2 also but that was because a new fence had been constructed on my route which we hadn't been tolled about; I realised this those so only lost some time through hesitation.

Route Gadget:
http://www.leioc.routegadget.co.uk/leioc/reitti.cg...

Running warm up/down 5 [1] 0.4 km (12 / km) +5m 12 / km
shoes: Inov8 Flyroc 310

Jog to and from the start/ finish.

Tuesday Jan 20, 2009 #

Running intervals 30:00 [5] 6.0 km (5:00 / km)
ahr:175 max:187 shoes: Asics

Notts AC Intervals at the Embankment

4 x 1,500m with 2mins rest between:

5:11 - 173/184
1:32 - 167/184 - Moved up a group so had less rest.
5:13 - 180/187
1:55 - 161/187
5:18 - 180/186
1:57 - 158/186
5:22 - 179/187

Maybe the cold has not quite fully passed or maybe I've lost some speed over the last month with limited training. Either way my times were a bit slower than normal.

Running warm up/down 40:00 [2] 4.0 km (10:00 / km)
shoes: Asics

Normal stuff with some stretching at the end.

Monday Jan 19, 2009 #

Note
(rest day)

Take a rest day to ease back into training. Ankle feeling a little sore today; probably from when I went over on it yesterday and all the mud.

Sunday Jan 18, 2009 #

Orienteering race 1:04:00 [5] 9.7 km (6:36 / km) +100m 6:16 / km
ahr:170 max:182 shoes: Inov8 Flyroc 310

Shadowed JT around his brown course at Lount. Nice sunny but still rather windy day; though much colder than the night before. Young plantation with many open areas. Tough going for much of it though due to the heavy rain; many areas were water logged.

Orienteering 36:23 [5] *** 6.1 km (5:58 / km) +70m 5:38 / km
ahr:158 max:181 spiked:16/16c shoes: Inov8 Flyroc 310

Blue course at Lount straight after shadowing JT around the Brown. Had only not been to two of the controls previously and even had seen one of those; the legs were pretty different though. It was made much easier by already being to many of the control sites; this probably helped with feeling in total control the whole way. Feeling pretty knackered in the last 1-2km though through all the mud and water.

Went over on my ankle in the mud towards the middle of my course which was painful but ran it/ hobbled it off after a minute or so.

Running warm up/down 10:00 [1] 1.0 km (10:00 / km)
shoes: Inov8 Flyroc 310

The normal stuff; a bit lame to be honest.

Note
weight:68.5kg

Jumped on the scales through interest. Lost even more weight even after all the chocolate I've been eaten (left from xmas) and lack of training. Could have beencontributed to though, through a bit of dehydration after todays training.

Also noted that my max heart rate appears to be back to normal.

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