Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Lewis T

In the 31 days ending Mar 31, 2013:

activity	#	time	miles		km		+m
Running	26	12:40:00	72.33		116.41
Orienteering	11	9:30:57	45.86	(12:27)	73.8	(7:44)	2700
Cycling	8	3:59:00	36.29	(6:35)	58.4	(4:06)
S&C	2	1:00:00
Total	35	27:09:57	154.48		248.61		2700

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Sunday Mar 31, 2013 #

Note

Injured my ankle during the middle race. Finished the race but sore. Strapped it for the long but after number one I rolled it slightly and it was stupid to carry on. Relays out. Frustrating weekend after a good winter apart from illness. Rest and back for the British weekends.

Saturday Mar 30, 2013 #

Orienteering 40:33 [5] 6.5 km (6:14 / km) +310m 5:02 / km

JK Middle

Running 35:00 [2] 5.0 km (7:00 / km)

Friday Mar 29, 2013 #

Orienteering race 16:04 [5] 3.6 km (4:28 / km)

JK Sprint

Running warm up/down 30:00 [2] 5.0 km (6:00 / km)

Wednesday Mar 27, 2013 #

Running 40:00 [2] 6.0 km (6:40 / km)

Easy run with dad along the river.

Tuesday Mar 26, 2013 #

Running 30:00 [2]

Drills session.

Monday Mar 25, 2013 #

Running 42:00 [3] 6.0 km (7:00 / km)

Easy run up the river with dad.

Sunday Mar 24, 2013 #

9 AM

Running 25:00 [3] 4.0 km (6:15 / km)

Easy pre-breakfast run.

6 PM

Running warm up/down 24:00 [3] 4.7 km (5:06 / km)

Warm up - drills in the park
Warm down - warm down through town

Running intervals 12:00 [5] 2.75 km (4:22 / km)

8*1min/30s recovery. Did the intervals on a loop in Harris park. The loop had a mix of up, down and flat. Good hard session.

Friday Mar 22, 2013 #

Running 23:00 [3] 5.2 km (4:25 / km)

Thursday Mar 21, 2013 #

Cycling 23:00 [3] 5.1 km (4:31 / km)

Running 25:00 [3] 5.3 km (4:43 / km)

Warm up/down.

Orienteering 14:00 [3] 3.5 km (4:00 / km)

5*700m sprintervals on Fallowfield campus. Concentrated on getting up to speed quickly and clean orienteering. A simple area, spiked every control which am pleased at.

Wednesday Mar 20, 2013 #

9 AM

Running 25:00 [3] 4.0 km (6:15 / km)

Easy pre-breakfast run.

5 PM

Running 15:00 [4] 3.5 km (4:17 / km)

Tempo run before the interval session.

Running intervals 12:00 [5] 2.56 km (4:41 / km)

8*1min/30 sec recovery. Hit 320m for every min (3:07min/km)

Tuesday Mar 19, 2013 #

Cycling 23:00 [3] 5.2 km (4:25 / km)

To uni and back.

Monday Mar 18, 2013 #

Note
(rest day)

Would of gone out today in the beautiful sunshine but had to write my assignment which is due wed.

Sunday Mar 17, 2013 #

Running 30:00 [2] 3.5 km (8:34 / km)

Orienteering 2:08:00 [3] 9.7 km (13:12 / km) +830m 9:15 / km

Classic race in the Trossachs.

Steady start hitting 1 and 2 fine. Lost 10 mins on number 3 due to thinking I was in one place and wasn't. Did think to relocate early enough which lost me even more time.

4 - ok route
5 - 20s to far right
6 - fine
7 - long leg, had a good route and spiked it
8-14 - steady, no mistakes - just hesitations
15 - thought I was on my line but wasn't, quickly adjusted but still lost 1 min
16-23 - steady but struggled to read the map which was rubbing off
24 - went out of the control in wrong direction (first time during the race) - 80s
25-27 - steady
28- should of headed to the path earlier - 30/40s pissing about in windblown.

Not a great race, if I'd ran the race like I ran the middle 6-14 I think I would of saved at least 15 minutes.

Positives are that I felt ok in the tough terrain.

Saturday Mar 16, 2013 #

Running 25:00 [3] 3.5 km (7:09 / km)

Ran most of the way to the start with Quentin, then ran back to the car to drop my coat off, then some drills.

Orienteering race 38:50 [5] 6.0 km (6:28 / km)

Middle race at Tulliallan. Really enjoyed the race. Treated it as a practise for the JK middle. Nice warm up and focussed on the race. Good start spiking the first three. Lost 30s on number 4, hit another control and then ran out without thinking. Missed number 6 by 5 sec. Didn't have a great line to 7 didnt realise for 20/25sthat people were running on a trod along the river. Spiked numbers 8-14. Just got caught in the windblown going to 10. Drifted alot going to 15 (20s). Didn't hit the track early enough to 17 and then got confused with the path and hesitated going into the control. Lost 5s at 19 and 20 due to hesitations. Then had to loop round to 21. Good from 22-finish. Should of been hitting 18 onwards. Good to make the mistakes now than the JK. Generally pleased with running in terrain. Definitely lost time on the long legs on the path due to speed.

Thursday Mar 14, 2013 #

Running 40:00 [3] 7.2 km (5:33 / km)

Easy run from the house.

S&C 20:00 [3]

Wednesday Mar 13, 2013 #

9 AM

Cycling 20:00 [3] 5.6 km (3:34 / km)

Cycled into uni and back.

3 PM

Cycling 27:00 [3] 10.5 km (2:34 / km)

Cycled to the station and back, then from stockport station to track and back.

Running 5:00 [3] 0.5 km (10:00 / km)

Lap of the track and then some strides.

4 PM

Running 13:30 [5] 3.5 km (3:51 / km)

8*1min hills in Woodbank park.

40 second recovery for the run back down and straight into the next one (continuous hills).

Concentrated on running form all through the session. Feeling the burn on the last section of the last 4 reps.

Running 7:00 [5]

Stair intervals. Short and sharp. Did in sets of stairs.

1st session: 1,2,2,1
2nd session: 2 up, 1 down, 2 up 1 down, 2 up

Tuesday Mar 12, 2013 #

S&C 40:00 [3]

Monday Mar 11, 2013 #

9 AM

Running 23:00 [2] 3.3 km (6:58 / km)

Pre breakfast recovery run to Birchfields with drills.

6 PM

Running warm up/down 35:00 [3] 6.3 km (5:33 / km)

Run to and from the session and warm up with everyone.

7 PM

Running 16:00 [3] 4.2 km (3:49 / km)

90 second above threshold, 30 second float *4

Only did two sets because I wanted to keep the session a quality one.

Hit 430 metres on each 90 second effort (3:29min/km)

Sunday Mar 10, 2013 #

Running warm up/down 20:00 [2] 2.5 km (8:00 / km)

10 AM

Orienteering 45:00 [3] 5.7 km (7:54 / km) +270m 6:23 / km

Relay practise on Bigland.

Mass start for the two loops across the slopes didn't go well at all. Frustrated.

Set off first for the first train and went slightly better but still made stupid errors with Tom, Adam and Will going past me.

Set off last on the second train. Spiked every control and had really good routechoices on all the controls. Caught Adam (20 secs) by number two, then Tom (40 secs) by number four and then caught Will (1 min) right at the last control after he made a mistake, pushed hard from the last control to the finish to get back first. Really pleased and positive about my orienteering afterwards. Cheers Tom for getting me focussed after the first train.

1 PM

Orienteering 40:00 [4] 6.0 km (6:40 / km)

Relay training on Simpson Ground. Ran with Dave. One of the pair ran roughly 1.5km loop while the other ran round the path to the finish and then they handed over the map and the second man ran the next loop. Ran round the course twice so both did the same amount. Felt like I ran well all the way and most of the orienteering went well.

Saturday Mar 9, 2013 #

Running warm up/down 42:00 [2] 5.0 km (8:24 / km)

WU before the morning training and before the middle race.

10 AM

Orienteering 59:30 [4] 7.5 km (7:56 / km) +200m 7:00 / km

Ran the line to warm up, aiming to keep close contact with the map ticking off all the features.

Then ran the control pick exercise, aiming to get a accurate direction into and out of each control with accurate compass.

Then did three loops of in the deep end practising starting.

1 PM

Orienteering 48:00 [3] 5.3 km (9:03 / km) +250m 7:20 / km

Middle race practise. Really tough course on a really technical area. Orienteered really well in the technical parts and then it fell apart in the less technical part right at the end. Need to keep focussed all the way to the end.

Thursday Mar 7, 2013 #

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)

Running 22:00 [4] 5.0 km (4:24 / km)

Pyramid session: 1,2,3,4,3,2,1

1 min: 0.29km (3:27min/km)
2 min: 0.57km (3:31min/km)
3 min: 0.83km (3:39min/km)
4 min: 1.05km (3:49 min/km)
3 min: 0.80km (3:40 min/km)
2 min: 0.57km (3:31 min/km)
1 min: 0.30km (3:22 min/km)

Good session. Min/km changed abit throughout the session because the terrain was changing with really muddy sections and dry flat section. The nearest to terrain as you can get in Manchester.

Cycling 23:00 [3] 4.5 km (5:07 / km)

Wednesday Mar 6, 2013 #

Running warm up/down 20:00 [2] 2.0 km (10:00 / km)

Running 21:00 [3] 4.3 km (4:53 / km)

Lactate test. Started at 11km/hr up to 17km/hr. Felt really good all the way. Feel like i've improved since sept.

Running 3:30 [3] 1.1 km (3:11 / km)

VO2 MAX test. Set at 16km/hr. Felt ok for the first min and half and then my stomach area tightened up so stopped. Frustrated because I didn't finish but I can work alot more with the lactate results.

Cycling 25:00 [3] 6.0 km (4:10 / km)

To uni, train station and back from train station.

Tuesday Mar 5, 2013 #

Cycling 23:00 [2] 4.5 km (5:07 / km)

In to uni and back.

Running 24:00 [3] 4.0 km (6:00 / km)

Such a nice day to not go for a run. Easy to Platt fields with some drills to turn the legs over for my testing tomorrow.

Monday Mar 4, 2013 #

Cycling 1:15:00 [3] 17.0 km (4:25 / km)

Cycled to Levenshulme station to go to Bramhall but missed my train so decided to just cycle. Its only 9 miles. Nice and easy up stockport road, through stockport onto Bramhall lane and down to Bramhall. Got the train back later and cycled from levenshulme.

Sunday Mar 3, 2013 #

Orienteering 1:30:00 [4] 13.0 km (6:55 / km) +450m 5:54 / km

Tim Watkins. Mass start with some falls, all calmed down going out of number 1. Was with the main pack for the first 5 controls. Made a stupid routechoice to number 6 and lost the pack. Caught the jacks at number 8. Got away from then pretty soon after them. Lost a little on some control after that. Then they caught me back up at number 22. Ran with Jack w to number 25. Took different routes to 26, on the way into the control I hit my knee on some the limestone pavement. Spent 3 mins walking it off. Then got 27, lost my confidence running through the terrain and kept rolling my ankle. Didn't want to risk getting injured for the JK so just jogged back to the finish.

Running 20:00 [3] 3.5 km (5:43 / km)

Running back to the finish.

Running warm up/down 15:00 [2]

Saturday Mar 2, 2013 #

Orienteering 51:00 [3] 7.0 km (7:17 / km) +390m 5:42 / km

Northern Night champs. 2nd behind jonny. Really enjoyed it, some good orienteering mainly but some stupid mistakes which lost me about 5 mins.

6 PM

Running warm up/down 20:00 [3]

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