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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jed

In the 7 days ending Oct 16:

activity # timemileskm+m
  Running5 4:13:44 27.6(9:12) 44.41(5:43)
  Orienteering3 3:02:15 15.54(11:44) 25.01(7:17)
  Strength and Conditioning2 2:20:00
  Spinning1 45:00
  Total7 10:20:59 43.14 69.42

» now

Sunday Oct 16 #

Running warm up/down 24:50 [3] 3.68 km (6:45 / km)
shoes: Icebugs Spirit OLX 2

Orienteering race 50:52 [4] 7.2 km (7:04 / km)
shoes: Icebugs Spirit OLX 2

CST Tankersley 6.7km. Not my type of area. Never felt like I got going but steady was what I needed to do today, wasn't a day for going really fast. I thumbed my map like crazy and basically just ran around path to attack point to every control. JT told me to think of it like an urban. Never felt like I properly got going. Had a strategy and stuck to it and got best points realistically could have though. Actually did better than expected on course but should have been closer on time to those ahead. Time loss on 9 where I was slightly further across than expected, 15 there was no path to follow....I was really hesitant, slightly off and looked on wrong feature. 17 I went round the high fence but there was a gap. 24 forgot which control I was at. Just before 28 I was stung by multiple what we think was bees (stings left and painful, not removed until after finished) which wasn't pleasant and proceeded to lose concentration and ran out of control wrong way losing a min on probably easiest control on course! Annoying but didn't make a difference to result. Mentally good as didn't put pressure on myself, stress or worry about fitness or ability etc.

Saturday Oct 15 #

Running warm up/down 23:11 [3] 3.65 km (6:21 / km)
shoes: Asics GT-1000 4

Pre breakfast before travelling - Jedburgh.

Running tempo 20:00 [5] 4.98 km (4:01 / km)
ahr:184 shoes: Asics GT-1000 4

20min run around specified route. Pain in stomach as last week again.

Orienteering 30:20 [3] 4.34 km (6:59 / km)
shoes: Saucony Peregrine 4

CST training Newmillerdam (3.9km) Focus on running around path to attack point and compass in. Steady but successful.

Friday Oct 14 #

Spinning 45:00 [3]
shoes: Mizuno Wave Sayonara 2

With Tankersley course, thinking about attackpoints/picture control circle.

Thursday Oct 13 #

Running warm up/down 38:11 [3] 6.36 km (6:00 / km)
shoes: Asics GT-1000 4

Including drills.

Running intervals 40:34 [4] 6.7 km (6:03 / km)
shoes: Asics GT-1000 4

Alister's session 2x1km, 1x2km, 2x1km with strides, walk back at the end.
First time I've actually felt really positive after a session for a while. Alister got me to run only slightly slower but more relaxed. I actually found my times stayed consistent (and weren't rubbish) and felt strong right to the end which at this stage in my injections is really positive. Also was running similar to a girl I know who has improved over summer and isn't far off my pace who is in the same situation of looking for people to train with :).

Wednesday Oct 12 #

Running warm up/down 17:00 [3] 3.0 km (5:40 / km)
shoes: Asics GT-1000 3

Strength and Conditioning 1:20:00 [3]
shoes: Asics GT-1000 3

Early early again in for 6:30am so extended session. Slept badly.

Running long 1:12:58 [3] 13.04 km (5:36 / km)
shoes: Asics GT-1000 3

Work to Canonnmills. WOL & canal.

Tuesday Oct 11 #

Orienteering 50:34 [4] 7.85 km (6:26 / km)
shoes: Asics GT-1000 4


Orienteering 9:55 [4] 1.86 km (5:20 / km)
shoes: Saucony Peregrine 4


Orienteering 40:34 [3] 3.76 km (10:47 / km)
shoes: Icebug Acceleritas 3


Monday Oct 10 #

Running warm up/down 17:00 [3] 3.0 km (5:40 / km)
shoes: Asics GT-1000 2

Strength and Conditioning 1:00:00 [3]
shoes: Asics GT-1000 2

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