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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rondo

In the 7 days ending Oct 12, 2008:

activity # timemileskm+m
  Triathlon4 6:30:00 59.11(6:36) 95.12(4:06)
  Orienteering2 3:16:00 3.11(1:03:05) 5.0(39:12)
  Total6 9:46:00 62.21(9:25) 100.12(5:51)
  [1-5]5 7:46:00

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Sunday Oct 12, 2008 #

Orienteering race (SOL 6) 1:16:00 [3] 5.0 km (15:12 / km)

Scrappy run, covered the ground really well, possibly my best running performance for a number of months but around the control I was terrible.

When I broke each leg down to component parts and stuck to my plan I was spot on but when I let myself be swayed from my plan I was shocking and having to relocate.

Note to self......Stick to the plan!!!

What should have been a good fast run was let down by poor race technique.

Saturday Oct 11, 2008 #

Triathlon (Cycling) 3:20:00 [4] 50.0 mi (4:00 / mi)

Cycle from home out past Dalkeith, up past Carberry Towers and down onto the back road to Haddington. Through Haddington and onto Aberlady and back along the coast to Musselburgh then home.

Tried to head out for a steady ride but with such a strong wind on the return leg I really had to work hard.

Started to run out of energy at around Musselburgh and struggled on the final climb.

Overall very happy with the ride as out alone over this distance is hard work.

Friday Oct 10, 2008 #

Triathlon (Swimming) 1:10:00 [3] 2.5 km (28:00 / km)

Warm Up - 200mFC/50mBS/50mBrS/100mPull

Drills - 4x50m Single Arm, 2x50m Catch up

Main Set -
4x100m on 2min15 turnaround and done at 70% 75% 80% 85%
200m individual medlay changing stroke every 25m
2x200m at 750m Race Pace 1min Recovery
3x150m changing breathing to breath every 2,3,4 then 3,4,5 then 4,5,6 strokes
50m head up

Warm Down - 300m easy

Good session felt great

Wednesday Oct 8, 2008 #

Triathlon (Running) 50:00 [3] 6.0 mi (8:20 / mi)

Six mile loop around Firhill High, The Old City Hospital, Slateford Road and up the Lanark Road. Steady run and time includes stretching after my run.

Steadier run than last week, maintained my pace a lot better and kept my concentration so no stops for no reason. Overall 2min 58 sec faster than last weeks run.

Had a snack before going out and really struggled with that, had a real bloated feeling all the way round.

Tuesday Oct 7, 2008 #

Triathlon (Swimming) 1:10:00 [3] 2.5 km (28:00 / km)

Warm Up - 200mFC/50mBS/50mBrS/100mPull

Drills - 4x50m Single Arm, 2x50m Catch up

Main Set -
4x100m on 2min15 turnaround and done at 70% 75% 80% 85%
200m individual medlay changing stroke every 25m
2x200m at 750m Race Pace 1min Recovery
3x150m changing breathing to breath every 2,3,4 then 3,4,5 then 4,5,6 strokes

Warm Down - 300m easy

Good steady session quite relaxed.

Monday Oct 6, 2008 #

Orienteering (Orienteering) 2:00:00 [0] 0.0 mi
(rest day) shoes: Adidas Swoops

Set out Labrynth O at Campbell Park. Great turn out of club members on a good night. Luckily weather improved from early in the afternoon to leave an evening of semi clear skies and very light breeze.

Great fun event and evryone enjoyed the occasion. AD was storming round showing the way, Fantastic performance. Noted that the absolute beginners and younger athletes really performed superbly well. Must be something in that!!

Great fun and would recommend to anyone, huge respect to HN for the idea and to AD for setting up the SI.

Have to get to grips with this web site!!

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