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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: John O

In the 7 days ending Oct 10, 2009:

activity # timemileskm+m
  Orienteering3 2:17:45 5.34 8.6
  Circuits1 1:20:00
  Cycling1 1:00:00 12.43(12.4/h) 20.0(20.0/h)
  Running2 50:00 0.62 1.0
  PE1 40:00
  Intervals1 30:00
  S&C1 10:00
  Total6 6:47:45 18.39 29.6
  [1-5]6 6:37:45

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Saturday Oct 10, 2009 #

Orienteering 41:45 [3]
shoes: 2009 Olway O-Shoes

Event at Lancaster Uni. Good except for the one mistake I made in the wooded area. lost 4 minutes. quentin won by miles - at least 5 mins ahead of everyone else!

Friday Oct 9, 2009 #

Note
(rest day)

Thursday Oct 8, 2009 #

PE (Basketball) 40:00 [3]

Played basketball in PE at school. We won and therefore won the competition as well. Not much thanks for me there!...

Wednesday Oct 7, 2009 #

Running 40:00 [3]

Ran at lunchtime with Jay and his friends to show them the way. Then did the ridge run - set run part as a time trial. 19.00.

Orienteering 10:00 [2]

S&C 10:00 [0]

Tuesday Oct 6, 2009 #

Circuits 1:00:00 [4]

Circuits with running

Circuits warm up/down 20:00 [2]

Running 10:00 [2] 1.0 km (10:00 / km)
shoes: 2009 Olway O-Shoes

Ran to circuits

Monday Oct 5, 2009 #

Cycling 1:00:00 [2] 20.0 km (20.0 kph)

Cycled to and from intervals

Intervals 30:00 [4]
shoes: 2009 Olway O-Shoes

Intervals. Quentin wasn't there and Zoe helpfully didn't turn up with a clever watch so we had to do some easier to time intervals:

5 of

Run 4 min
Rest ~1min 30

The moon was really big and rose right above ingleborough, spectacular

Sunday Oct 4, 2009 #

Orienteering 1:26:00 [3] 8.6 km (10:00 / km)

NWJS October Weekend

Went to Beacon Fell near Sunny Preston! :)
(and it was sunny)

DId the following exercises:

Star exercise - this was much better than the day before because there were objects to use in the distance when taking a bearing. Bearings were very accurate and hit controls well.

Aiming off - this was also much better than the day before because the exercises were planned to included legs where you would use that technique.

Pacing - this pacing exercise also included off track cross country sections. these were good for adjusting pacing cross terrain and for up hill and down hill.

Attack points - attacked well

Then was hoping to have some lunch, but no, had to go and do a route choice exercise with carl. wizzed round the route choice exercise.

after lunch we went and did a head to head gaffled race. we did three races. i was racing chris owens. i won the first race and he won the other two.

in conclusion probably a much more useful day than the saturday but the whole weekend showed me what i needed to do.

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