Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jed

In the 7 days ending Mar 12, 2017:

activity

time

miles

Running

3:39:52

21.21

(10:22)

34.13

(6:27)

149

Orienteering

2:50:20

17.06

(9:59)

27.46

(6:12)

Strength and Conditioning

1:25:00

Spinning

35:00

Total

8:30:12

38.27

61.59

149

2:08

0:00

» now

Sunday Mar 12, 2017 #

Running warm up/down 22:19 [3] 2.88 km (7:45 / km)
shoes: Icebugs Spirit OLX 2

Orienteering race 30:38 [5] 5.15 km (5:57 / km)
shoes: Icebugs Spirit OLX 2

Caserta - middle (4.3km). 28th.

Lost a bit of time on 4 as was too low. Caught by a Russian around 6 but went a different way to 10 (I thought she was ahead after but turns out I was). Rushed out of 13 and took a silly wiggly route. Really stupid on 17 as I ran off at the wrong angle and took a while to realise. Had to go back and repunch on 18 and lost another place...but the rest was good so for a middle happy enough. Felt like I had much more time to make decisions especially in the forest so didn't rush so much.

Looking at entry list last week I didn't think I'd finish in the top half in any race so happy be getting in amongst people who were ahead at international events last year

Running 19:54 [3] 2.3 km (8:39 / km) +149m 6:32 / km
shoes: Saucony Peregrine 4

Up, along and down Vesuvius - awesome!

Saturday Mar 11, 2017 #

Running warm up/down 31:30 [3] 4.66 km (6:46 / km)
shoes: Saucony Kinvara TR2

Orienteering race 17:01 [5] 3.47 km (4:54 / km)
shoes: Saucony Kinvara TR2

Paetsum - sprint (2.5km). 30th.

Very cool area, basically every line on the map was uncrossable no matter how it was marked due to a change in permissions. However there was so much extra rock on the ground I spent so long trying to make sure I didn't cross anything! Took some very roundabout routes. Sadly not everyone did this (some through blatant cheating and others by mistake as the information wasn't really conveyed so rather than dsq hundreds of people entire race void.

Aside from that this was a better race for me. More in control.

Orienteering 27:24 [3] 2.58 km (10:37 / km)
shoes: Saucony Peregrine 4

Forest sprint training course plus some general checking out the map.

Running warm up/down 5:42 [3] 0.89 km (6:24 / km)
shoes: Asics Gel Hyper Speed 6

Orienteering 18:29 [4] 3.33 km (5:33 / km)
shoes: Asics Gel Hyper Speed 6

Re ran my course from night sprint. Arrived where the start was at the same time as two other girls which was funny - therefore ran a bit harder than intended. Really enjoyed it (probably a good choice doing this instead of watching the rugby, think I just suck at night o. Tried a few different routes - went the other way on the long leg and happy with my route on the night. Managed to be faster even with taking a few worse routes and not pushing.

Friday Mar 10, 2017 #

Running warm up/down 30:46 [3] 4.3 km (7:09 / km)
shoes: Asics Gel Hyper Speed 6

Orienteering race 18:54 [5] 3.3 km (5:44 / km)
shoes: Asics Gel Hyper Speed 6

Agropoli night sprint (2.4km). 48th.

Lack even more confidence at night. Hadn't planned ahead on 7 so ran out the control the wrong way. Caught up but ran away again only to overshoot 10 with no real plan. Really easy control, idiot. Lost flow a bit. Caught by road blocked off my roadworks not on map on a 50:50 which annoyed me. Caught by traffic on last two where a bus took up the entire road. Big disadvantage on the last section with an early start. Not very content as again I underperformed in a race situation.

Thursday Mar 9, 2017 #

Orienteering 32:01 [3] 4.99 km (6:25 / km)
shoes: Saucony Peregrine 4

Rome :)
Coliseum area course, really cool.

Orienteering 10:44 [4] 2.1 km (5:07 / km)
shoes: Saucony Peregrine 4

Sprint course in Coliseum area.

Orienteering 15:09 [3] 2.54 km (5:58 / km)
shoes: Saucony Peregrine 4

City centre course from Rome city race.

Running 5:39 [3] 0.89 km (6:21 / km)
shoes: Saucony Peregrine 4

Some running in between.
Also did lots and lots of walking, foot survived. Definitely want to go back.

Wednesday Mar 8, 2017 #

Strength and Conditioning 15:00 [3]
shoes: Mizuno Wave Sayonara 2

Agility, some plyos, single leg work & core.
27.4.

Spinning 35:00 [3]
shoes: Mizuno Wave Sayonara 2

Made the effort to have everything ready for going away as travelling straight from work at lunch time and got the bus to gym with all my stuff to ensure I could still go to the yoga class. Then instructor didn't turn up. After sitting around with nothing happening left as wanted to do something, decided to just do a usual sort of Friday spin instead (but cut a bit short as had to get to work) to keep it a day off the legs.

Tuesday Mar 7, 2017 #

Running warm up/down 25:59 [3] 4.27 km (6:05 / km)
shoes: Asics GT-1000 4 (2)

Inc. drills.

Running hills 19:21 [4] 3.46 km (5:36 / km)
shoes: Asics GT-1000 4 (2)

Hard up, easy down, easy up, hard down x4 - longer Dean Village Hill.

Note

Massage.

Monday Mar 6, 2017 #

Running warm up/down 17:00 [3] 3.0 km (5:40 / km)
shoes: Asics GT-1000 4

Strength and Conditioning 1:10:00 [3]
shoes: Asics GT-1000 4

Had to go in super early so did a bit extra. Missed jumps today to try and let everything settle. Feeling a bit beaten up from the fall too and couldn't do anything lying on back.

Running 41:42 [3] 7.48 km (5:34 / km)
shoes: Asics GT-1000 4

Inc. 15mins AT (2.78km).

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