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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jed

In the 7 days ending Mar 31:

activity # timemileskm+m
  Running6 6:07:29 39.71(9:15) 63.9(5:45) 471
  Orienteering2 1:57:16 10.31(11:23) 16.59(7:04) 424
  Strength and Conditioning2 1:30:00
  Spinning1 40:00
  Yoga1 35:00
  Total7 10:49:45 50.01 80.49 895
  [1-5]7 10:14:45

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Sunday Mar 31 #

Running warm up/down 40:29 [3] 4.78 km (8:28 / km) +262m 6:39 / km
shoes: Asics GT-1000 4

Inc. drills.

Orienteering race 43:41 [4] 5.95 km (7:21 / km) +240m 6:07 / km
shoes: Icebugs Spirit OLX 2

Dumyat, just ran short blue to focus on technical not just slogging my way round. Really good start, good attack point and pushed hard, just like my sprint start. The black, short brown and short blue all had the same first control and I was fastest, nice wee boost beating Richard who started at same time. Then solid to 2, checking compass to make sure I got the right hill then pushed on. Strong up the hill to 3 but should have cut across quicker as was on parallel hill at first but did realise when things didn't feel right (45secs+).

Compass on to pick out my hill in the distance which was good but should have been more disciplined and therefore more confident at the end of the leg. Lack of confidence along the slope to 5. Strong up hill to 6 but didn't follow my plan from attack point and ended up too low (45secs+). 7 fine as had my head up. Start of 8 was good, used compass, sited rocky hill then from path used compass but saw a set of crags which looked right and ran to them, making it fit as was enjoying the fast running too much. Was too high, relocated well though but lost 1:10.

Quickly back into it, compass and read contours well, head up and wasn't distracted by others. Changed plan when got to big hill on way to 10 as everyone else going around right hand side when I'd planned to go left, ended up doing an in between and unsure which way to turn (30secs). Long leg, committed to left as it meant I avoided the steep downhill which is a big weakness of mine. Confused as misread end of slop being end of crag at 12 (10secs) when should have just pushed on downhill. 13 was steep downhill so poor as usual. Then I got done by the same craggy area as at Scottish Sprint but this time by not reading the map and just wanting to get down the slope as quick as possible so went straight rather than staying on path (20secs).

Should have/could have snuck under the 40 but at least this was better than yesterday and it was a fab day for running in nice terrain. When I'm good, I'm pretty good so just need to keep focused/not run too fast.

Orienteering 9:02 [4] 1.47 km (6:09 / km)
shoes: Saucony Peregrine 7

Sprint training 1, not standard terrain. Compass important. Legs complaining a lot, lots of high intensity this week so to be expected.

Orienteering 13:43 [5] 2.83 km (4:51 / km)
shoes: Saucony Peregrine 7

JK relevant, cracking wee course. Let Dad start ahead as didn't feel I had end speed for head to head. However got a couple of good routes early on and got ahead so went a bit more into race mode and found a last bit of energy, ignoring my legs. Bit of pressure as knew any slip and he'd be back in front but made good route choices, really good training.

Saturday Mar 30 #

Running warm up/down 30:07 [3] 3.73 km (8:04 / km) +209m 6:18 / km
shoes: Icebugs Spirit OLX 2

Up the hill to the start plus drills.
Back via download after.
Cagoules compulsory (final details and signs on day) but this seemed to be ignored by a lot of people. Seems a bit unfair, especially as it was a nice day (I did run with mine down my trousers...).

Orienteering race 50:50 [4] 6.34 km (8:01 / km) +184m 7:00 / km
shoes: Icebugs Spirit OLX 2

Scottish Middle - Birnhan Hill.
Very out of practice in a forest and it really showed with a very poor performance. The aim of this weekend though is to try and shake this rustiness before JK.

Strong out the start but lost confidence as soon as I left the path (ridiculous I know), suddenly felt I was wrong (I wasn’t), looked up and could see my hill (1min). Struggled to get into map, way more going that I failed to ignore. Eventually used the contours and got back on line (45secs). Big error at 3, used compass across the saddle, saw the top and windblow the decided to go below it rather than above. The saw a slip with a control and people going to it and assumed I was wrong so ran to it, wasn’t mine. Realised I hadn’t crossed the marsh so did then hunted on another slope in trees, still too far down the hill. Bailed to path, couldn’t make any sense of map and ran downhill which was wrong. Realised back up the hill and control was super obvious from path. Initially I had thought on leaving 2 staying high was safe as if missed it would hit path. Error was made not staying high and then allowing myself to be distracted (9:30+). Very grumpy at this stage.

Reset, slow away form 4. Good compass, around bottom of felled area and straight in. Compass, 5 stayed in trees, along wee hill to lead to my hill, strong up the hill - good (fastest split). 6 had already been here but forced myself to navigate, right hand side of hill, down marsh to lead in, fine just not confident. Started to recatch Bex who’d passed me at 3 but took my own route to 7. More downhill, past the boulder I’d relocated off at 3, hit path at bend, down to next bends and down re-entrant. Again good, just need more confidence to attack. Saw Sarah ahead here which made me laugh that I wasn’t the only one struggling.

8 contouring first, used the bushes then descended. My rocky slope running is hopeless though....but not as bad as my descending (brought back memories of West Kip and West Lomond), safe to say didn’t enjoy 9, on my own again which at least was good for training. Contour to 10, knew I had to see the crags just before control to make sure was at right height.

Happy once on the path at 11. 12 was easy and should have went harder. Grotty 13 and 14, don’t really enjoy crawling through green. Once back on the path to 15 my legs just wouldn’t go (but I actually got a good time) then my running brain kicked in and wound it up and kicked into finish (at least I know my strength).

Learning from today for tomorrow: Solid plans (stick to them), good attack points, use compass and contours - all pretty basic....

Friday Mar 29 #

Spinning 40:00 [3]
shoes: Asics GT-1000 2

Thursday Mar 28 #

Running warm up/down 31:33 [3] 5.51 km (5:44 / km)
shoes: Asics GT-1000 7

Being grumpy at the wind on the way there but realised there's no point moaning as very rarely get calm days here so I've got to deal with it as it's likely to be like this for any races. Inc. drills once at track.
Absolutely crawling home. Having to force myself to eat enough as not got my usual appetite.

Running intervals 42:48 [5] 9.94 km (4:18 / km)
shoes: Asics GT-1000 7

3x3km (3mins) @10km pace. Solo so nowhere to hide, mentally tough one as a lot of laps. I'm aware I'm expecting quite a lot of myself at the moment but this was better than last time I did a similar session, despite reps being longer. I did the first lap at 5km pace though which wasn't clever, a few laps still a little fast but after that was just banging out the laps on pace. 2nd one also good. I slipped a bit in the middle of the 3rd but worked hard to bring the laps back on pace at the end so the overall session pace was good. A good one to have in the bank, even if the 10km doesn't go as planned I'm confident of running well over 5km with the pace I'm comfortably holding in these sessions.

Wednesday Mar 27 #

Running warm up/down 34:00 [3] 6.0 km (5:40 / km)
shoes: Asics GT-1000 4

Tired legs, improved on return.

Strength and Conditioning 30:00 [3]
shoes: Asics GT-1000 4

Yoga 35:00 [0]

Running 44:43 [3] 8.35 km (5:21 / km)
shoes: Asics GT-1000 4 (2)

Easy with Sophie, kept it fairly chill as day between big sessions although by keeping it shorter didn't avoid the WoL to canal steep steps, moving along alright though.

Tuesday Mar 26 #

Running 32:31 [3] 5.74 km (5:40 / km)
shoes: Asics GT-1000 7

Inc. drills. Busy day at work as on my own so doing everything this week, knew in was in for a tough session so hoped body would co-operate. Stomach complaining at start of w/d but thankfully settled so could refuel.

Running intervals 46:39 [5] 7.74 km (6:02 / km)
shoes: Asics GT-1000 7

1x1600m @5km pace (6mins).
2x800m @3km pace (3mins).
8x400m @ approx. 1500m pace (90secs) which is pace for reps at 5km target.
Basically running faster as the distance gets shorter. Sophie joined for most (going on her rests), only missing every 2nd 400m which actually benefited me as she was able to push closer behind so keep me going/positive.
I was slightly ambitious with target times so really pleased to manage, even with tough headwind. Some of them slightly fast but didn't let them slip much towards the end. The last 5 400's were really tough, I was hanging over the fence at the end but I hope pushing through this feeling will help towards the end of a race.

Monday Mar 25 #

Running warm up/down 34:00 [3] 6.0 km (5:40 / km)
shoes: Asics GT-1000 4

Nice to start a new block with legs fairly sore from racing flats, better after gym though. Stomach still not totally back to normal, struggled with breakfast.

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

Running 30:39 [3] 6.11 km (5:01 / km)
shoes: Asics GT-1000 4 (2)

Steady run, feeling DOMS in beginning but didn't let myself plod and felt good by the end.

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