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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 7 days ending May 2, 2010:

activity # timemileskm+m
  Running7 3:10:00 20.32(9:21) 32.7(5:49) 230
  Orienteering3 3:03:20 21.51(8:31) 34.62(5:18) 85070 /75c93%
  Cross Training2 1:06:00
  Strength and Conditioning1 25:00
  Flexibility2 18:00
  Total11 8:02:20 41.83 67.32 108070 /75c93%
  [1-5]11 7:44:20

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MoTuWeThFrSaSu

Sunday May 2, 2010 #

11 AM

Running warm up/down 20:00 [3] 2.5 km (8:00 / km) +50m 7:16 / km
shoes: Inov8 X Talon 212 (1)

12 PM

Orienteering race (BOC Relays) 32:20 [5] *** 6.5 km (4:58 / km) +150m 4:28 / km
spiked:16/17c shoes: Inov8 X Talon 212 (1)

If anything even better than yesterday. Kept it together and steady early on and started to push a bit more from just before the spectator control. Reasonable finish position (8th). Only mistake was ~10s by being slightly left on #8.
1 PM

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Inov8 X Talon 212 (1)

Saturday May 1, 2010 #

Event: British Long Distance Orienteering Champs
 
1 PM

Orienteering race 1:36:00 [5] *** 19.0 km (5:03 / km) +500m 4:28 / km
spiked:26/30c shoes: Asics Gel GT-2140

Felt confident and relaxed going into this and as a result my running was much better and felt strong throughout. Mainly only small mistakes in the quarry area ~20-30s each at 12 and 15 and a minute at 18 where I nearly mispunched. Sixth place and easily my best run since POM; can take confidence from this.

Running warm up/down 20:00 [2] 2.0 km (10:00 / km) +30m 9:18 / km
shoes: Inov8 X Talon 212 (1)

Pre race WU.
3 PM

Running warm up/down 10:00 [2] 1.5 km (6:40 / km) +20m 6:15 / km
shoes: Inov8 X Talon 212 (1)

Steady WD.

Friday Apr 30, 2010 #

Note
(rest day)

Thursday Apr 29, 2010 #

7 PM

Running intervals 45:00 [4] 10.0 km (4:30 / km) +50m 4:23 / km
ahr:156 max:173 shoes: Inov8 X Talon 212 (1)

Pyramids

1min, 2min, 4min, 6min, 6, 4, 2, 1

Steady running recovery of 1, 2, 3, 3, 3, 3, 2mins.

Running warm up/down 20:00 [3] 3.0 km (6:40 / km)
shoes: Inov8 X Talon 212 (1)

Flexibility 8:00 [0]

Wednesday Apr 28, 2010 #

12 PM

Note

Productive lunch hour. Went to Up and Running to get my running style checked. Since last Wednesday's long run I've started to wonder about my trainers and running style. I suspected that I was supronating which was possibly the cause of all the tightness in my calves and why long runs were hard work in my trainers (and not in my X-Talons which I have recently worked out).

Verdict - Yes I am one of the apparently rare supronaters, and quite badly. Need to get new trainers as my Asics GTs provide far too much support - but not from up and running as they are quite expensive. Hopefully long runs will become less effort and I can do more training with less tiredness - time will tell!
8 PM

Cross Training (Football) 1:00:00 [3]
shoes: Asics Gel GT-2140

The lads from work were short so went along for abit of fartlek :)

Tuesday Apr 27, 2010 #

12 PM

Strength and Conditioning 25:00 [1]

Core and Glutes.
1 PM

Cross Training warm up/down (Cycling) 6:00 [2]

7 PM

Running intervals (grass) 35:00 [5] 7.2 km (4:52 / km) +50m 4:42 / km
ahr:158 max:182 shoes: Inov8 X Talon 212 (1)

6 x 4mins with 90s recovery. Out and back type interval session.

Running warm up/down 20:00 [3] 3.2 km (6:15 / km) +20m 6:04 / km
shoes: Inov8 X Talon 212 (1)

Flexibility 10:00 [0]

Monday Apr 26, 2010 #

8 PM

Running warm up/down 10:00 [2] 1.8 km (5:33 / km) +10m 5:24 / km

Orienteering 55:00 [3] *** 9.12 km (6:02 / km) +200m 5:26 / km
ahr:142 max:162 spiked:28/28c shoes: Inov8 X Talon 212 (1)

Nice and steady cruise around the brown course from Harlow Wood which I didn't get to last year. Like the new map, the planning could have been better though. Clean run and 20mins quicker than the winner :). Straight Line 8.1km

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