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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 7 days ending Jan 25, 2009:

activity # timemileskm+mload
  Orienteering3 3:18:48 16.93(11:45) 27.24(7:18) 68053 /76c69%924.0
  Running5 3:15:25 18.33(10:40) 29.5(6:37) 55556.4
  Total5 6:34:13 35.26(11:11) 56.74(6:57) 73553 /76c69%1480.4

» now

Sunday Jan 25, 2009 #


Woke up this morning aching like hell so spend a good 20 minutes stetching. By the end I could touch the floor with my hands again without bending my knees; was good enough for me.

Orienteering race 1:14:29 [5] *** 12.04 km (6:11 / km) +150m 5:49 / km
spiked:29/32c shoes: Inov8 Flyroc 310

Concorde Chase - Yateley Heath and Minley Woods - Black Course M21L

After yesterdays dissaster I needed a solid run to get my confidence, which I think I got despite realising I had forgot my compass in the -2 start box; too late though had to run without it - left in my coat pocket which Amy had took back to the car with her ten minutes earlier.

Nothing spectacular, a few misses.
#7 I was too far right on a short leg through green. I knew this and corrected myself. I hit a thicket which I thought was the one I was looking for so ran all the way around it and no control, the was a smaller thicket right next to it and ran all the way around that also despite knowing that it would be on that one either - I was right. I came out the green and into the open forest and saw another thicket equal in size to the first one a further 20m along; there was the control - A compass my have helped on this one though.
#13 A difficult leg through green with rhodis everywhere. I must have been iwithin 20m of the control but saw a path which turned out in the end to be unmapped - I though it was one further on so though I had overshot. Found the control 2mins later.
#19 Overshot by 20m so not too bad.

Also lost some time on #6 and #8 by taking poor routes/ poor route execution but hit the controls fine.

Running warm up/down 25:00 [2] 2.5 km (10:00 / km)
shoes: Inov8 Flyroc 310

Normal stuff

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 #

(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:

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 #

(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.

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