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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jed

In the 7 days ending Jan 26:

activity # timemileskm+m
  Running6 7:02:48 47.24(8:57) 76.03(5:34) 551
  Orienteering2 1:30:35 10.81(8:23) 17.4(5:12) 125
  Strength and Conditioning2 1:30:00
  Yoga1 45:00
  Total7 10:48:23 58.05 93.43 676
  [1-5]6 10:03:23

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Sunday Jan 26 #

Running 55:57 [3] 10.4 km (5:23 / km) +94m 5:09 / km
shoes: Asics GT-1000 7

Pre breakfast cycle path - WoL loop. Just need to be careful and not push my luck. Key sessions in while maintaining volume - really good block.

Saturday Jan 25 #

Running warm up/down 48:23 [3] 8.43 km (5:44 / km) +71m 5:30 / km
shoes: Asics GT-1000 7

Orienteering race 54:04 [5] 11.81 km (4:35 / km) +54m 4:29 / km
shoes: Nvii Terra+

Edinburgh City Race. Know I'm running better but a little test to see how I hold up orienteering early season. In general, a good performance but without the result I wanted (I've been runner up in this race too many times). Started well and pleased with how I committed well on the long route choices and seemed to make good decisions. At control 17 I was leading by about 1min. On approaching 18 I saw two controls very close together both on trees which I thought was strange but doubled checked my code to ensure I got the right one. The first control was actually just a kite but had a sign on it saying something like "do not run around West Powburn, this is private and residents have complained". I thought it was pretty strange there was no marshal but was confused if I should miss these controls or not as it looked official. I decided to go towards 19 and see if it was there which it was and continued to 20 going the road way. Coming out I saw Niamh with the kite on the phone obviously trying to solve the problem. I think this control then got moved and marshal put in place. I lost about 30secs through this section and was 2nd by 14, I was just unlucky with the timing but I should have just been aggressive and got on with it. Planned ahead well but stuck crossing the road with a stream of cars at 21. Missed the road turning down to 24 (10secs) being too smart thinking I knew where I was going. I was a bit slow to 26 planning ahead/changing descriptions when I should have ran really hard as had a long road crossing after where I had 90secs even if didn't have to wait. Good through the Pollock section. Appreciate the area limitations so was a decent course considering, although I do think some of the road crossings were a bit dodgy. Lots of positives to take including racing well during a big training week and happy to be comfortably ahead of all but one MV (22secs down).

Friday Jan 24 #

Running warm up/down 40:45 [3] 7.2 km (5:40 / km) +85m 5:21 / km
shoes: Asics GT-1000 4 (2)

Strength and Conditioning 1:00:00 [3]
shoes: Asics GT-1000 4 (2)

Running warm up/down 27:21 [3] 4.49 km (6:05 / km) +66m 5:40 / km
shoes: Saucony Peregrine ISO

Orienteering 36:31 [3] 5.59 km (6:32 / km) +71m 6:09 / km
shoes: Saucony Peregrine ISO

FWTN Calton Hill. Cruised round getting my head back into orienteering before tomorrow, even enjoyed the views. Enjoyable course despite the constrained area.

Thursday Jan 23 #

Running warm up/down 32:56 [3] 5.59 km (5:53 / km) +21m 5:47 / km
shoes: Asics GT-1000 8

Running intervals 30:55 [5] 6.1 km (5:04 / km)
shoes: Asics GT-1000 8

Session from Neil solo on the track. 3x1500m @5km pace (3mins), 3x150m (walk back rec.). Hamstrings very tight and lost the pace in the middle of the 2nd 1500m but average still on pace as ran a strong last rep. Lots to be gained on 150s. Good session and one where I can easily see improvements hopefully.

Wednesday Jan 22 #

Running warm up/down 37:30 [3] 6.6 km (5:41 / km) +66m 5:25 / km
shoes: Asics GT-1000 4 (2)

Strength and Conditioning 30:00 [3]
shoes: Asics GT-1000 4 (2)

Less early and less rushing on Wednesday now I can often do yoga class at other times. Did all my heavier weights exercises (FS, PP, BOR and SLDL) today though to keep them away from the weekend.

Running long 1:12:08 [3] 12.47 km (5:47 / km) +98m 5:34 / km
shoes: Asics GT-1000 7

Easy on my own as Sophie couldn't make it, put on podcast and Charlotte's chat kept me motivated (also dead up for Commonwealth orienteering race). Standard Wednesday tired legs compounded by weights this morning but got into it.

Tuesday Jan 21 #

Running warm up/down 38:53 [3] 6.53 km (5:57 / km) +26m 5:50 / km
shoes: Asics GT-1000 8

Running tempo 38:00 [4] 8.22 km (4:37 / km) +24m 4:33 / km
shoes: Asics GT-1000 8

2x15mins tempo (4mins) with Sophie on the Meadows. Running pretty well and legs coped after the weekend. Similar distance for both reps but 2nd one a bit inconsistent after we unintentionally dropped a 5km pace km after getting slowed twice by the big group of guys warming up and thinking we had to pick it up, then slowed to compensate and struggled to get back into a flow.

Monday Jan 20 #

Yoga 45:00 [0]
(rest day)

Perfect recovery day - no early start/work, good homemade food, walk to/from gym, yoga class and massage.

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