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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 7 days ending Feb 21, 2009:

activity # timemileskm+mload
  Running3 3:55:00 20.88(11:15) 33.6(7:00) 190590.0
  Orienteering2 2:03:09 12.74(9:40) 20.5(6:00) 365443.8
  Strength and Conditioning4 1:30:0090.0
  Total6 7:28:09 33.62 54.1 5551123.8

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Saturday Feb 21, 2009 #

Orienteering race 20:15 [5] 3.9 km (5:12 / km) +120m 4:30 / km
ahr:179 max:191 shoes: Inov8 Flyroc 310

JOK Sprint Prologue

Went reasonably well, a couple of small errors. ~20s at #1 by drifting too far left and then at #4 (~20s) again drifting too far left; the paths didn't quite make sence in this area though. I lost a little time also on six (~10s) by not realising straight away that I had crossed a path and hesitating and the by coming out of #12 in the wrong direction (~10-15s).

Legs felt pretty heavy especially on the hills though.

Orienteering 20:54 [5] 4.1 km (5:06 / km) +95m 4:34 / km
ahr:175 max:190 (injured) shoes: Asics

JOK Sprint Final

Started ok and caught the 3 in front on the way to #2 but we were all too far right and lost ~20-30s. I then left the control slightly too far right and ended up at the pack of around 6. I made a small error to 5 and was then trying to hand in there at a frantic pace with Dave Scorer now catching up and another 3 only another few seconds behind. Went over on my ankle just before number 6 which nearly forced me to retire but as there was only ~2km to go I carried on abait at a much steadier pace. Luckily there was a bit of a gap after the pack and held off a foreigner to finish in 16th dropping from 10th.

Running warm up/down 1:15:00 [1] 5.0 km (15:00 / km)
shoes: Inov8 Flyroc 310

Spend 25 mins warming up before each race and kept jogging in between the races to stay loose which worked quite well. My ankle was too sore to warm down at the end though.

Friday Feb 20, 2009 #

Note
(rest day)

Thursday Feb 19, 2009 #

Running 30:00 [2] 5.0 km (6:00 / km) +20m 5:53 / km
shoes: Asics

Running to and from Sutton Harriers interval session including some dynamic stretching and drills to warm up. Pretty steady running really.

Running intervals 40:00 [5] 8.0 km (5:00 / km)
ahr:170 max:191 shoes: Asics

Sutton Harriers Intervals

4 x 1 mile with ~400m recovery between each:

Rec - 2:10 143/155
1st - 5:56 176/182
Rec - 2:44 154/182
2nd - 5:52 180/185
Rec - 3:10 151/185
3rd - 5:38 182/188
Rec - 3:32 150/186
4th - 5:24 183/190

Hit 191 just after I finished. Took the first two steady but probably a bit too steady; was just cruising on them really.

Wednesday Feb 18, 2009 #

Strength and Conditioning (Wobble Board) 40:00 [1]

Tuesday Feb 17, 2009 #

Running 30:00 [2] 6.0 km (5:00 / km) +50m 4:48 / km
shoes: Asics

Got to Nott'm Uni pretty early so went for a short steady run around campus before intervals to check out areas of the map and potential controls sites.

Running warm up/down 35:00 [2] 4.0 km (8:45 / km) +60m 8:08 / km
shoes: Asics

WU: Calves felt very stiff (probably from all the strengthening on the wobble board) during my run so did a good warming up session with plenty of dynamic stretching and drills.
WD: Steady jog with Pete.

Running intervals 25:00 [5] 5.6 km (4:28 / km) +60m 4:14 / km
ahr:180 max:191 shoes: Asics

Notts AC Intervals at Nott'm Uni

Did 2 x 2.8km loops with a steep hill towards the end tonight.

1st - 9:49 181/189
Rest - 1:45 163/188
2nd - 10:12 184/191

Heart rates seams on the high side again. Really not sure what my max is now? Has it been playing up previously??? On the plus side I seam to be running reasobable well considering my recent injuries, illnesses and lack of training.

Strength and Conditioning (Wobble Board) 15:00 [1]

Monday Feb 16, 2009 #

Note

Went to the Doctors this evening. Amy made me after being ill so much lately. Normal thing, may be stress but they are going to get some blood tests, will be 2 1/2 weeks till they can fit me in for that though. Main test for glandular fever but also anemia and diabetes. Told me see the optitians and to take it easy for a while; intervals with Notts tomorrow then. :)

Strength and Conditioning (Wobble Board) 20:00 [1]

Sunday Feb 15, 2009 #

Orienteering 37:00 [4] 6.5 km (5:42 / km) +100m 5:17 / km
shoes: Inov8 Flyroc 310

Checking out a couple of the Heats for the sprint at Nott'm Uni. Mostly a pretty decent pace, though with the occassional stop.

Orienteering 45:00 [2] 6.0 km (7:30 / km) +50m 7:12 / km
shoes: Inov8 Flyroc 310

Running/ jogging around campus checking a few things out.

Strength and Conditioning (Wobble Board) 15:00 [1]

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