Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jed

In the 7 days ending Mar 13, 2011:

activity

time

miles

Orienteering

4:08:54

16.47

(15:07)

26.5

(9:24)

Strength and Conditioning

3:20:00

Running

2:29:00

14.11

(10:34)

22.7

(6:34)

Cycling

32:00

5.65

(5:40)

9.1

(3:31)

Total

10:29:54

36.23

58.3

3:10

0:00

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Sunday Mar 13, 2011 #

Orienteering 1:09:00 [4] 8.0 km (8:38 / km)
shoes: swoops

City-arthurs seat-city.
Loved it:)

Saturday Mar 12, 2011 #

Running warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: asics pink

Ran to KB with Jo.

Orienteering race 25:00 [4] 3.5 km (7:09 / km)
shoes: Asics GT-2150

KB inter departmental for Alumni weekend.
Very slushy and slippy and feeling pretty tired so took it steady. Very few mistakes but too many hesitations. Started to flow better towards the end though:). As the control descritptions were on the map only I kept being lazy and not looking at them which lost me time. Really enjoyed it though and may have done worse pushing.

Friday Mar 11, 2011 #

Running warm up/down 18:00 [3] 3.0 km (6:00 / km)
shoes: asics pink

Ran to CSE and back.

Cycling 16:00 [4] 5.3 km (3:01 / km)
shoes: asics pink

Bike with the girls before the session. Legs feeling tired but this loosened them off.

Strength and Conditioning 1:10:00 [3]
shoes: asics pink

Usual Friday session. x3s.

Note

Feeling pretty tired. Easy weekend and week coming up.

Thursday Mar 10, 2011 #

Running warm up/down 30:00 [3] 5.0 km (6:00 / km)
shoes: Asics GT-2150

Ran to the far side of Blackford and most of the way back with Jo for FWTN.

Orienteering 57:58 [4] 6.0 km (9:40 / km)
shoes: swoops

FWTN at Blackford. Quite enjoyed it, certainly more than I had expected to. Nice course and I actually managed to orienteer.

Wednesday Mar 9, 2011 #

Running warm up/down 9:00 [3] 1.5 km (6:00 / km)
shoes: asics pink

To CSE and who'd have thought it in the snow!

Cycling 16:00 [3] 3.8 km (4:13 / km)
shoes: asics pink

Cranking up resistance every two mins, felt a bit more tired this week.

Strength and Conditioning 1:00:00 [3]
shoes: asics pink

Usual Wednesday x3's. Managed press ups albeit without a weight on my back but for the first time since I hurt my wrist.

Running warm up/down 9:00 [3] 1.0 km (9:00 / km)
shoes: swoops

Up to the start with Bex and then back from the finish after.

Orienteering 1:36:56 [4] 9.0 km (10:46 / km)
shoes: swoops

Toni's course in the Pentlands. Orienteering much better, slowed it all down and orienteered properly. Feeling much happier about my technique again but still things to work on. Sloppy near the end and I must remember to force myself to chose and attack point and not just start running. Had a nice encounter with a barb wired fence resulting in me having to take of my waterproof and then untangle it. Nice, the weather wasn't too bad but it was very rough underfoot in places and LOTS of climb!

Tuesday Mar 8, 2011 #

Running warm up/down 19:31 [3] 3.0 km (6:30 / km)
shoes: swoops

Ran to Arthurs seat and down the road to the bottom of the grassy hill.
After ran to the bottom of the grass and up the hill towards the hill then to Pollock roundabout and back to the flat.

Running hills 30:29 [4] 3.2 km (9:32 / km)
shoes: swoops

Was going to meet dad for training today as he had a meeting nearby and I wanted to have a week of pounding the legs on hard surfaces since last week I ran a lot of the road and will be at the weekend and could feel my legs a lot. However he didn't finish early enough but I went and did the session instead of intervals anyway. He told me to do 4x200m ish long hills x2 on not too steep an area at "just able to talk pace". So basically not running myself into the ground.

Did it on the grassy open area which follows the road up to near the roundabouts as it was a climb which wasn't too steep and was long plus a nice sort surface.
1:33, 1:33, 1:35, 1:31 jog back recovery approx 1:50. Tried to stride out.
Then took 4mins rest.
1:30, 1:31, 1:28, 1:25 same recovery as before.
Felt strong but the wind was blowing from the side and was sometimes a making it harder and other times easier.

Monday Mar 7, 2011 #

Running warm up/down 18:00 [3] 3.0 km (6:00 / km)
shoes: asics pink

Ran to CSE and back with Jo.

Strength and Conditioning 1:10:00 [3]
shoes: asics pink

x3's again being tested. Felt good this morning and was able to put weight on my wrist without much pain. Lots of stretching and rolling at the end.

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