Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 7 days ending Mar 21, 2010:

	activity	#	time	miles		km		+m
	Orienteering	3	3:11:24	19.82	(9:39)	31.9	(6:00)	925	51 /	58c	87%
	Running	3	2:30:42	11.87		19.1		55
	Strength and Conditioning	2	55:00
	Flexibility	3	45:00
	Cross Training	1	10:00
	Total	9	7:32:06	31.69		51.0		980	51 /	58c	87%
	[1-5]	8	7:02:06
averages - weight:73.2kg

2:12

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» now

Sunday Mar 21, 2010 #

Event: Midlands Champs, National Event

1 PM

Orienteering race 1:42:07 [4] *** 17.5 km (5:50 / km) +510m 5:06 / km
ahr:169 max:181 spiked:30/34c shoes: VJ Twister #3

Midland Champs at Belvoir Estate

Pretty content with this. Started off very steady and was planning on being steady the whole way around but there were times when I started pushing more. I was orienteering really well for the most part particularly planning ahead and simlpification and I was happy with all my route choices. Rough compass was much better than of late too. Only mistakes were:

Running too far on 5 because a small path was totally covered by the circle and searching in the wrong block of forest for ~1min before realising what I'd done. Should have realised I'd gone too far (~1:50)

9 - This one was not really my fault; chose a route between a coridor of thickets which the map indictaed you could get all the way through but at the end of it there was a 30m wall of rhodis. Ended up trying to fight through, failing and having to run back out and around. Lost 1min approx on the fastest split, would have easily took another 30s out that fastest split if I could have got through (~1min)

11 - Slightly left and had to climb back up slightly (~10s)

Seeing a red and white bag at 14 and therefore climbing to high before realising it was the control which was quite alot below me; (~20s)

A small hestiation at 16; (~10s)

Running warm up/down 30:00 [2]

Saturday Mar 20, 2010 #

12 PM

Orienteering 32:06 [3] 5.2 km (6:10 / km) +145m 5:25 / km
ahr:143 max:170 shoes: VJ Twister #3

Run around Burntstump with a map after helping with a touch of coaching.

10 PM

Flexibility 25:00 [0]

Good stretching sesh

Friday Mar 19, 2010 #

12 PM

Orienteering warm up/down 20:11 [3] *** 3.0 km (6:44 / km) +110m 5:41 / km
ahr:130 max:163 shoes: VJ Twister #3

WU and WD

Orienteering tempo 37:00 [4] **** 6.2 km (5:58 / km) +160m 5:17 / km
ahr:156 max:168 spiked:21/24c shoes: VJ Twister #3

Middle Race training at Grace Dieu.

Thursday Mar 18, 2010 #

1 PM

Strength and Conditioning 25:00 [1]
weight:73.2kg

Core and glute. Right fatty; put on 1.5kg in the last week.

Cross Training warm up/down 10:00 [2]

7 PM

Running warm up/down 18:21 [2] 3.0 km (6:07 / km) +10m 6:01 / km
ahr:127 max:149 shoes: Asics Gel GT-2140

WU to training in drills.

Running intervals 29:39 [5] 4.0 km (7:25 / km) +20m 7:14 / km
ahr:148 max:179 shoes: Asics Gel GT-2140

10 x 400m intervals with initially 90s recovery but wasn't enough so increased it to 120s after 3 intervals:

1:10 - 160/172
1:13 - 161/176 - Head wind (and every 2nd)
1:09 - 159/177
1:14 - 161/178
1:13 - 154/173
1:15 - 158/175
1:11 - 150/174
1:16 - 159/175
1:11 - 157/176
1:13 - 159/178

Running warm up/down 10:42 [2] 1.7 km (6:18 / km) +15m 6:02 / km
ahr:132 max:140 shoes: Asics Gel GT-2140

WD jog home.

Wednesday Mar 17, 2010 #

Note
(rest day)

Starting to ease down the training volume now ready for the big races.

Tuesday Mar 16, 2010 #

8 AM

Flexibility 15:00 [3]

7 PM

Running warm up/down 15:00 [3] 2.4 km (6:15 / km) +10m 6:07 / km
shoes: Asics Gel GT-2140

Running 35:00 [5] 6.0 km (5:50 / km)
shoes: Asics Gel GT-2140

6 x 1km with 3mins recovery:

3:16
3:17
3:20
3:20
3:22
3:19

Running warm up/down 12:00 [3] 2.0 km (6:00 / km)
shoes: Asics Gel GT-2140

WD and jog back home.

Monday Mar 15, 2010 #

1 PM

Strength and Conditioning (circuits) 30:00 [3]

Flexibility 5:00 [0]

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