Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Lewis T

In the 28 days ending Feb 28, 2013:

	activity	#	time	miles		km		+m
	Orienteering	12	9:36:27	53.66	(10:45)	86.35	(6:41)	1690
	Running	19	8:47:30	36.59		58.88		1030
	S&C	2	1:10:00
	Cycling	2	1:03:00	10.56	(5:58)	17.0	(3:42)
	Unspecified	2	20:00	0.75		1.2
	Total	24	20:56:57	101.55		163.43		2720
averages - sleep:8.5

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Thursday Feb 28, 2013 #

Cycling 23:00 [3] 4.0 km (5:45 / km)

Easy day, cycled in and back from uni.

Wednesday Feb 27, 2013 #

2 PM

Running 18:00 [3] 2.5 km (7:12 / km)

Warm up and running between the start of each exercise.

Orienteering 7:24 [3] 1.7 km (4:21 / km)

Sprint training with Quentin and Tom. First exercise we concentrated on routechoice and working back from the controls. First control was bad but from then one it went well.

Orienteering 6:25 [3] 1.63 km (3:56 / km)

Second course worked on going left or right. There wasn't much in going left or right but it was about making a decision and executing it. Planned ahead well but need to think about taking easier routes with less technical orienteering.

3 PM

Orienteering 7:34 [4] 1.95 km (3:53 / km)

This exercise concentrated on accelerating out of the control and getting up to race pace as quickly as possible. Went well and not mistakes on the orienteering part.

Orienteering 16:07 [3] 3.77 km (4:16 / km)

Ran the final from an event back in the summer. Ran the first section with the butterfly loops at race pace and then cruised round the rest. Concentrated on flow through the butterfly loops thinking about direction into the control and not stopping and turning around going back the same way. Went well and felt strong all the way.

4 PM

Orienteering 10:23 [3] 2.5 km (4:09 / km)

Had a break to have a drink and to simulate british sprints with a prologue and final. Ran the prologue of the event from the summer bringing all the aspects together.

7 PM

Orienteering 59:07 [3] 11.5 km (5:08 / km) +100m 4:56 / km

SROC street league. Used this as a run out.

Tuesday Feb 26, 2013 #

Running 21:00 [4] 3.2 km (6:34 / km)

Gym:

1 mile before and 1 mile after the strength session all at an incline.

S&C 50:00 [3]

Gym:

Plank 30secs
30 weighted sit ups
25 russian twists
*4

Then some strength work on the machines.

Unspecified (X-trainer) 10:00 [2] 1.2 km (8:20 / km)

Monday Feb 25, 2013 #

11 AM

Running 40:00 [3] 6.6 km (6:04 / km)

Easy recovery run out to Platt fields. Did three lots of 300m tempo, 150m easy just to get the legs turning over. Then did 5 strides.

6 PM

Running warm up/down 37:00 [3] 6.0 km (6:10 / km)

Ran to and from the training plus drills before the session.

7 PM

Running 24:00 [3] 6.5 km (3:42 / km)

Jackie's session with Man Uni. Lactate shuffle.

4*2 minutes (90 secs threshold, 30 secs float)
3 min recovery
4*2 minutes (90 secs threshold, 30 secs float)
3 min recovery
4*2 minutes (90 secs threshold, 30 secs float)

On the 90 sec effort I was running 3:29min/km consistently which am surprised at.

Really good session, felt strong all the way through.

Running 6:00 [3]

Easy running between the sets.

Sunday Feb 24, 2013 #

Running warm up/down 15:00 [2]

Orienteering 37:00 [4] 5.0 km (7:24 / km) +150m 6:26 / km

Ran first leg for a Bristol team. Nightmare on number 1 and lost the pack, carried and got mostly everything clean and went past a load of people. Feeling tired from yesterday and last night.

C • Cheers Lewis! You made it b... 6

Saturday Feb 23, 2013 #

Event: BUCS Orienteering

Running warm up/down 25:00 [2] 2.0 km (12:30 / km)

Orienteering 1:21:40 [5] 10.3 km (7:56 / km) +370m 6:43 / km

BUCs Individual on Burbage moor. Enjoyed the race but found it tough in the heather. Made mistakes on number 1, 4 and 22 losing 6 mins. Lost alot of time on the long legs because it was all running and simple navigation. Good racing my Peter Bray to get second!

Wednesday Feb 20, 2013 #

Note
(rest day)

Tuesday Feb 19, 2013 #

Running intervals 24:00 [4] 4.5 km (5:20 / km) +200m 4:22 / km

8*2min/1min rest. Hills from the youth hostel. Continuous hills

Running warm up/down 20:00 [2]

Monday Feb 18, 2013 #

Orienteering 46:00 [4] 7.3 km (6:18 / km) +280m 5:17 / km

Orienteering on sale fell/Wythop woods. Ran the blue course for the event next weekend. Ran it at tempo. Concentrated on direction from the control, descriptions and speed control. All went well, good to practise speed control from the green forest on to the fell and back into the forest again. A few mistakes at the end but not worried about that. Felt strong considering what I did at the weekend. Wanted to make the most of being home with maps/areas nearby. Long run easy run back from Keswick planned for tomorrow via Coledale.

C • Why are you home at the minute? 5

11 AM

Running warm up/down 22:00 [2] 4.3 km (5:07 / km) +100m 4:35 / km

Ran around Sale fell to the start and then back to the car from the finish.

Sunday Feb 17, 2013 #

Orienteering 1:14:38 [4] 8.6 km (8:41 / km) +340m 7:15 / km

CSC Quali at Claife Heights. Had an ok race but lost about 4 minutes due to mistakes and then alot more time on running speed. Legs felt good in the middle section of the course after getting into it but felt really heavy at the end on the hills and the marshes. Enjoying being out with a map (a lot to work on for the JK) Good to see Tom running and Orienteering well again. Let the next 6 weeks be productive!

Running 25:00 [2] 3.0 km (8:20 / km)

Saturday Feb 16, 2013 #

Running warm up/down 30:00 [2]

2 PM

Running 1:06:30 [5] 10.0 km (6:39 / km) +730m 4:52 / km

Carnethy 5 hill race. Enjoyed the race, record turn out with 530 people racing on the day. Can tell I've been off for two weeks. Legs weren't really there. Just tried to enjoy the race. Had a race at the end with Hugh Buchanan (one of my dads old mates and he just got me, legs were dead at the end. Classic race, will definitely coming back next year to smash my time.

Thursday Feb 14, 2013 #

Running 40:00 [3] 4.5 km (8:53 / km)
shoes: ADIDAS ADIZERO XT4

Some easy running in my new shoes in Birchfields. Did some drills, strides and sprints as well.

Wednesday Feb 13, 2013 #

Note

Cough came back after Saturday night. Cough gone and cold is slowly going. Not going to do my testing this week to make sure am 100% and I want to be fresh for the weekend. Looking forward to the Carnethy 5 at the weekend (625 people in the race).

C • Carnethy 1

Saturday Feb 9, 2013 #

Orienteering 1:33:09 [4] 14.1 km (6:36 / km) +350m 5:53 / km

M21L BNC.

The techniques I wanted to do was check codes/description every control and direction out of the control with compass. Made a couple of mistakes and lots of hesitations but wasn't surprised because am still just getting back into the orienteering.

Running warm up/down 25:00 [2]

Thursday Feb 7, 2013 #

Cycling 40:00 [3] 13.0 km (3:05 / km)

Gym session after uni. In-between being on the treadmill, cross trainer and doing core I was on the bike doing warm ups and cool downs.

Running 14:00 [3] 2.78 km (5:02 / km)

Easy progression run on the treadmill starting at 9km/hr up to 15km/hr. Every 2 mins increased it by 1km/hr. Felt good but just wanted a easy running session to start back.

S&C 20:00 [3]

Crunches, plank, squats and weighted lunges.

Unspecified ((Xtrainer)) 10:00 [3]

Easy on the X-trainer.

Note
slept:8.5

Woke this morning feeling much better and with the cough pretty much gone. Went to the gym rather than running in the cold.

Wednesday Feb 6, 2013 #

Running 15:00 [3]

Warm up on the treadmill.

Running 15:00 [4]
max:194

Lactate test.

Went from 12km/hr up to 17km/hr. Last time I could only manage half way through 17km/hr. Pleased but it was the mouth piece giving me problems still. Still recovering from the cough so they decided to delay the VO2 MAX till next week. Felt more comfortable at the higher speeds so pleased with that.

Weight 60kg compared with 5 months ago I was 56.5kg. A little more than I expected but after being ill for a few weeks in the last couple of months I would expect to gain a little weight when am training.

Monday Feb 4, 2013 #

Note
(rest day)

Still got a chesty cough so having a few days to clear it.

Sunday Feb 3, 2013 #

Running 15:00 [2]

Orienteering 31:00 [4] 4.0 km (7:45 / km) +100m 6:53 / km

Ran a section of the 2009 middle WOC selection race. Clean run concentrating on exit direction using accurate compass and control flow.

Saturday Feb 2, 2013 #

Running warm up/down 15:00 [2] 1.5 km (10:00 / km)

Orienteering 58:00 [4] 7.0 km (8:17 / km)

Concentrating still on compass. Started with a control pick with fine compass. Then moved on long compass across a blanked out map trying to keep direction going at race pace. Pleased with my compass on this section. Then a line course and then back on to compass work.

Note

Missed the afternoon session because I wasn't feeling great.

Friday Feb 1, 2013 #

Running warm up/down 15:00 [2] 1.5 km (10:00 / km)

Warm up jog and drills with willy

Orienteering 48:00 [3] 7.0 km (6:51 / km)

General orienteering training. Concentrated on speed control and compass.

Note

Slipped and banged my knee on a rock. Bruised it but no joint damage.

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