Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Cruachan

In the 7 days ending May 4, 2009:

activity

time

miles

Orienteering

2:40:00

13.05

(12:16)

21.0

(7:37)

500

Running

1:51:00

16.0

(6:56)

25.75

(4:19)

Off-road running

1:35:10

12.5

(7:37)

20.12

(4:44)

Total

6:06:10

41.55

(8:49)

66.87

(5:29)

500

averages - sleep:7.1

1:47

0:00

» now

Monday May 4, 2009 #

Off-road running 34:00 [2] ** 4.5 mi (7:33 / mi)
slept:7.5 shoes: Integrator

Easy run around parkland. Felt tired from two hard days. Ran with the Grace Dieu map for some visualisation training.

Sunday May 3, 2009 #

Event: BEOC Long Race

Orienteering 1:47:00 [3] *** 13.0 km (8:14 / km) +300m 7:23 / km
slept:7.0

Good training session in Bradgate Park and Swithland - the latter perfect for some Middle Distance work ahead of next week's Champs. Did some contour work, compass and pacing in lower visibility terrain and general terrain work.

Saturday May 2, 2009 #

Off-road running warm up/down 30:30 [2] 4.0 mi (7:38 / mi)
slept:8.0 shoes: Integrator

Warm up before intervals, before 'contour' training and after.

Orienteering intervals 23:00 [4] *** 5.0 km (4:36 / km) +80m 4:16 / km
shoes: Integrator

Twywell Hills and Dales: interval session - 6 x 3mins (60 secs recovery)... in terrain with the aim being to remain in contact with the map (using the 1:5000 full colour version). Pretty pleasing and good session.

Orienteering 30:00 [3] ***** 3.0 km (10:00 / km) +120m 8:20 / km
shoes: Integrator

Following the intervals, I used the contour-only 1:10,000 map to remain in contact through the wooded 'southern' section. Very complex - makes Lossie look easy! Good session and sadly only another couple of weeks before nettles and brambles make the area impenetrable until the autumn. Boo hiss!

Friday May 1, 2009 #

Note
slept:8.0 (rest day)

Just relaxed!

Thursday Apr 30, 2009 #

Running 36:00 [2] 5.0 mi (7:12 / mi)
slept:5.5 shoes: Adidas Response

Nice steady run to College with an extension via Madingley Road, Storey's Way, Oxford Road and then into Histon at the other end. Hams a bit tight but ran on toes more and that seemed to do the trick.

Running 34:00 [3] 5.0 mi (6:48 / mi)
shoes: Adidas Response

Back from the College. Felt quite perky and ran at a decent enough pace once warmed.

Wednesday Apr 29, 2009 #

Off-road running 30:40 [2] 4.0 mi (7:40 / mi)
slept:6.5 shoes: Hi-Tec 2

Easy run... lovely morning. Blue skies and chilly. Laps of Jesus and Midsummer. Both hams tight.

Tuesday Apr 28, 2009 #

Running 21:00 [3] 3.0 mi (7:00 / mi)
slept:7.0 shoes: Adidas Response

After day in London, ran back to College from home for a Governors' Meeting. Felt fine.

Running 20:00 [3] 3.0 mi (6:40 / mi)

And back after the meeting - setting off from College at 9.15pm. Felt quite chirpy!

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