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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 7 days ending Mar 1, 2011:

activity # timemileskm+m
  Orienteering12 11:24:06 67.61(10:07) 108.8(6:17) 1926215 /248c86%
  Running6 2:17:04 13.35(10:16) 21.49(6:23) 539
  Flexibility3 1:30:00
  Strength and Conditioning2 1:15:02
  Running Drills1 35:00 2.59(13:29) 4.18(8:23) 11
  Cross Training1 5:00
  Total19 17:06:12 83.56 134.47 2476215 /248c86%
  [1-5]17 15:06:55
averages - sleep:8.3 rhr:40 weight:67.4kg

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Tuesday Mar 1, 2011 #

7 AM

Running 13:31 [2] 2.46 km (5:29 / km) +67m 4:50 / km
ahr:162 max:174 slept:6.5 shoes: Nike Air Pegasus 27 Trail

ITW
1 PM

Cross Training warm up/down 5:00 [2]
weight:67.4kg

Strength and Conditioning 30:00 [1]

5 PM

Running 48:54 intensity: (14:59 @1) + (22:48 @2) + (10:52 @3) + (15 @4) 8.9 km (5:30 / km) +260m 4:48 / km
ahr:110 max:170 shoes: Nike Air Pegasus 27 Trail

HFW (Newstead). Heavy legs on the climbs.

Monday Feb 28, 2011 #

10 AM

Flexibility 30:00 [0]

Running warm up/down 18:36 intensity: (13:05 @1) + (5:31 @2) 2.97 km (6:15 / km) +1m 6:15 / km
ahr:129 max:159 slept:6.5 shoes: Inov8 X Talon 190

Good solid WU but still tired legs.

Orienteering race (AOM Middle) 41:53 intensity: (1:33 @0) + (13 @1) + (16 @2) + (6:22 @3) + (33:29 @4) **** 8.55 km (4:54 / km) +73m 4:42 / km
ahr:169 max:177 spiked:22/27c shoes: Inov8 X Talon 190

Beach Middle Race

Found it really hard work on the first half through the sand and was leaking time as a result. My Inov8s were filling with sand too through the holes in the side and when this got wet it felt like concrete in my shoes - not much I could do about this though so just got on with it. Not sure whether terrain strength is something I need to work on (tough terrain training) or because of fatigue - probably a combination. Lost time on a couple of controls just before exiting the open dunes (~20s on 14 and ~30s on 15).

Hit the road and through the urban and forested section I was running much better. Chased down JT my 2min man and despite losing time at 20 (~20s by crossing a 6 foot barbed wire fence instead of using the crossing point), 22 (~20s - misinterpreted the contours and line wasn't quite good enough) and 23 (~30s - put off by running with others and a poor line from crossing point towards the control and mixed up APs as a result) I made up quite a few places (from 27th to 19th).

Inov8's hit the bin after the race.

Running warm up/down 10:02 intensity: (2:32 @0) + (7:30 @1) 1.66 km (6:03 / km) +10m 5:52 / km
ahr:123 max:132 shoes: Nike Pegasus+ 26

Jog with JT taking in the sun and views over the Atlantic.

Sunday Feb 27, 2011 #

7 AM

Flexibility 30:00 [0]

10 AM

Running warm up/down 25:00 [2] 3.0 km (8:20 / km) +200m 6:15 / km
slept:6.5 shoes: Inov8 X Talon 190

Good WU inc drills.

Orienteering race (AOM Long) 1:11:08 intensity: (2:04 @0) + (8 @1) + (22 @2) + (27:02 @3) + (41:32 @4) **** 13.99 km (5:05 / km) +340m 4:32 / km
ahr:167 max:176 spiked:26/30c shoes: Inov8 X Talon 190

12.2km straight line. Good mix on the course of route choice, slope work, thick vegetation and really runnable stuff. A few small areas and ~1:30 on 20 through the thick vegetation through getting pretty stuck in the crap. Running pretty well though overall and felt very strong in the later legs although some of the hills were hard work. Finished in 10th a few seconds down on speaky picking up a few scalps along the way.
7 PM

Orienteering (Night O) 42:44 intensity: (13:02 @0) + (17:39 @1) + (12:03 @2) ***** 4.89 km (8:44 / km) +150m 7:34 / km
ahr:123 max:150 spiked:4/11c shoes: Inov8 X Talon 190

El Jarillo west - night training

This was really difficult and the reflex was not obvious, would catch a glimpse, run towards it, and then not be able to see it even when standing right next to it. Had been orienteering well through this technical stuff at day but at night it was a different storey.

Saturday Feb 26, 2011 #

Event: Andalucia-O-Meeting
 
7 AM

Flexibility 30:00 [0]

10 AM

Orienteering long (Rogaine) 2:01:59 intensity: (21 @0) + (1:49 @1) + (31:05 @2) + (1:26:30 @3) + (2:14 @4) **** 21.69 km (5:37 / km) +316m 5:15 / km
ahr:154 max:170 spiked:25/27c slept:6.5 shoes: Inov8 X Talon 190

Le Brana

Great fun, cruised round and really enjoyed it. Got far more controls than I expected and went back round for more controls as my original planned route took my a far shorter time than expected. Would of easily got them all under 2 hours had I intentionally tries to. Was orienteering really nicely through some pretty technical stuff.
4 PM

Running Drills 35:00 intensity: (25:00 @1) + (10:00 @5) 4.18 km (8:23 / km) +11m 8:16 / km
ahr:130 max:154 shoes: Inov8 X Talon 190

Out along a track with JT for some drills. 10min WU, 20mins drills, 5mins WD.
6 PM

Orienteering (Night O) 40:04 intensity: (15:34 @1) + (23:25 @2) + (1:05 @3) ***** 5.28 km (7:36 / km) +172m 6:32 / km
ahr:119 max:155 spiked:18/21c shoes: Inov8 X Talon 190

Out on a night exercise from the hotel. Course with reflex. Fairly tought courses physically due to steep slopes and thick vegetation. In fact alot of it was quite minging but orienteering pretty well on the whole though was going very steady.

Friday Feb 25, 2011 #

9 AM

Orienteering 22:51 intensity: (1:14 @0) + (5:55 @1) + (13:00 @2) + (2:42 @3) ***** 2.58 km (8:51 / km) +150m 6:51 / km
ahr:139 max:154 spiked:6/7c slept:8.0 shoes: VJ Twister #3

Punta Palermo (I think)

Slope training through some pretty technical and low visibility stuff. Couldn't find a tape at #1 but found out on my quick route that I was on the next spur along so no wonder. The rest was pretty good though.

Orienteering (Shadowing) 30:17 intensity: (5:32 @0) + (9:52 @1) + (11:07 @2) + (3:46 @3) ***** 3.36 km (9:02 / km) +83m 8:02 / km
ahr:129 max:157 slept:8.0 shoes: VJ Twister #3

Punta Palermo

Shadowed JT around the course on the wooded dunes part of the area. Really technical stuff again. Managed to stay in contact with JT's route most of the way.
12 PM

Orienteering (Sprint) 17:41 intensity: (22 @0) + (1:39 @1) + (8:37 @2) + (7:03 @3) ** 3.47 km (5:06 / km) +26m 4:55 / km
ahr:146 max:164 spiked:11/11c shoes: Nike Pegasus+ 26

Low intensity sprint training around the old town part of Tarifa. Narrow alleys and pretty enjoyable. Wore head cam for a bit of banter; got a few funny stares. :) Orienteering well - was doing it map memory, memrising the next leg while running the current one. Made it a bit more difficult than it otherwise would have been. Map was pretty shite though.
1 PM

Orienteering 38:56 [1] *** 4.95 km (7:52 / km) +119m 7:01 / km
spiked:15/16c shoes: VJ Twister #3

Some dunes area near Bolonia

Some totally open steep sand dunes, intricate rock detail, really runnable forest and a bit of ming. Enjoyable but it was pretty hot in the open and temperatures ~23-24 degrees made it pretty tiring even going steadily. Mostly orienteering well again and choosing good APs and keeping good lines.

Thursday Feb 24, 2011 #

7 AM

Note
rhr:40

9 AM

Running warm up/down 13:50 intensity: (42 @1) + (12:46 @2) + (22 @3) 1.6 km (8:39 / km)
ahr:130 max:154 slept:8.0 shoes: Inov8 X Talon 190

Orienteering tempo (Mass Start Gaffled Relay) 32:22 intensity: (1:07 @1) + (2:52 @2) + (3:46 @3) + (24:37 @4) **** 6.04 km (5:21 / km) +40m 5:11 / km
ahr:167 max:181 spiked:9/13c shoes: Inov8 X Talon 190

Mass start first leg simulation on La Brena South with lots of pretty good scandis. A bit of a dissaster. Was orienteering on the edge from the start and although I tried to stay in control I tippled over at 3 and then spectacularly on 8 losing ~5mins. Need to practice taking in the necessary detail at speed.

Orienteering 27:45 intensity: (54 @0) + (33 @1) + (10:28 @2) + (15:50 @3) **** 4.73 km (5:52 / km) +36m 5:39 / km
ahr:150 max:164 spiked:9/9c shoes: Inov8 X Talon 190

Back out to build the confidence back up. Was starting to feel abit more confident again by the end.
3 PM

Orienteering 54:04 intensity: (14:30 @1) + (35:11 @2) + (4:23 @3) ***** 7.84 km (6:54 / km) +27m 6:47 / km
ahr:140 max:155 spiked:17/20c shoes: Inov8 X Talon 190

Circle course on El Jarillo

No north lines, control numbers or details around the map to know which way was north and to spice it up further it was contour only. Went pretty well for the majority except a run of 3 in the latter stages where I lost focus. Parts were pretty rough with thick vegetation making it pretty hard to see the contour shapes. Pretty satisfied on the whole and confidence back.

Running warm up/down 7:11 intensity: (6:45 @1) + (26 @2) 0.9 km (8:01 / km) +1m 7:58 / km
ahr:122 max:136 shoes: Inov8 X Talon 190

Steady jog WD.

Wednesday Feb 23, 2011 #

9 AM

Orienteering 1:21:51 intensity: (1:43 @0) + (9:58 @1) + (28:39 @2) + (41:07 @3) + (24 @4) 11.61 km (7:03 / km) +140m 6:39 / km
ahr:146 max:167 spiked:29/30c slept:8.0 shoes: Inov8 X Talon 190

Multi Technique course on Le Brena north

Really great exercise to start the trip and great fun and some lovely mixed sand dune terrain. Pretty technical though orienteering pretty well. A couple of errors but went back to re run them
12 PM

Strength and Conditioning 45:02 [1] 0.0 km

3 PM

Orienteering intervals 1:00:31 intensity: (21:14 @2) + (8:17 @4) + (31:00 @5) **** 9.83 km (6:10 / km) +254m 5:27 / km
ahr:151 max:183 spiked:24/26c shoes: Nike Pegasus+ 26

Sprintervals at Vejer

Great sprint area, lots of route choice narrow alleys and steep climbs.

10mins WU
6 x reps as trains around the course with Charlotte and JT - definately took one or two bad routes.
10mins WD

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