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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jed

In the 7 days ending Feb 16:

activity # timemileskm+m
  Running6 7:10:34 44.73(9:38) 71.99(5:59) 1101
  Strength and Conditioning2 1:30:00
  Orienteering2 1:13:04 8.22(8:53) 13.23(5:31) 56
  Yoga1 45:00
  Total7 10:38:38 52.95 85.22 1157
  [1-5]7 9:53:38

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Sunday Feb 16 #

Running long 56:55 [3] 10.03 km (5:40 / km) +111m 5:23 / km
shoes: Saucony Peregrine ISO

Long run including some off road on the XC course out at Broxburn including...

Orienteering 33:18 [4] 6.16 km (5:24 / km) +41m 5:14 / km
shoes: Saucony Peregrine ISO

...UV course from event earlier in the month. Understandably tired legs, although not as bad as expected and long legs into the wind weren't fun but interesting course with tricky route choice.

Saturday Feb 15 #

Running warm up/down 42:54 [3] 6.61 km (6:29 / km) +72m 6:09 / km
shoes: Asics GT-1000 7

Inc. across town. Early bus from the school is a good idea as chance for proper warm up.

Running race 1:15:51 [5] 9.3 km (8:09 / km) +650m 6:03 / km
shoes: Icebug Spirit OLX 6

Carnethy 5, after last years' ordeal I said I'd never be back and there I was back on the start line (because nothing is as tough as the Heb...). Conditions turned nasty right on cue with the race starting, had last years' wind with heavy icy rain/hail battering - brutal for racing let alone marshaling! It was so bad on West Kip I was literally on my hands and knees crawling, in places unable to move and often having no control over where I ran as blown about so much. I was strong up the hills though and lost places down but noticeably improved here. Lots of running water to cross, some deep especially near the finish, really slippy and drifted snow still lying in places. Slower time due to conditions, times were though (both weather and underfoot - the flatter runnable parts weren't fast due to mud/glar/water slipperiness) but a better run (didn't lose quite as much on downhills). An experience to say the least, a really tough race but memorable. That's it for these type of races for now as it's time to get faster and go orienteering.

Friday Feb 14 #

Yoga 45:00 [0]
(rest day)

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

Kept it easy but 2nd session in after juggling week around.

Thursday Feb 13 #

Running warm up/down 26:17 [3] 4.5 km (5:50 / km) +94m 5:17 / km
shoes: Asics GT-1000 8

Running tempo 50:00 [4] 10.36 km (4:50 / km) +23m 4:46 / km
shoes: Asics GT-1000 8

2x20mins tempo (5mins). Wanted to get this in before Nationals, legs pretty heavy lacking zip (probably slightly pushing my luck) but training more important than any races until my targets so got on with it. Slower pace than the shorter reps but still one of my better attempts at this session which is encouraging. Now for some rest.

Wednesday Feb 12 #

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

Had to be an early morning gym session this week since I couldn't go Monday. Lovely...minced there and back as sheet ice in places but suddenly fine in others.

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

Notably worse at this time in the morning on squats and jumps but still got the session done.

Running 55:05 [3] 9.7 km (5:41 / km) +74m 5:28 / km
shoes: Asics GT-1000 8

Just a shortened long run in the plan today. Easy with lots of layers.

Tuesday Feb 11 #

Running warm up/down 30:50 [3] 5.58 km (5:32 / km)
shoes: Asics GT-1000 8

Running intervals 22:20 [4] 4.48 km (4:59 / km)
shoes: Asics GT-1000 8

Worked from Borders today and arranged track session with Sara before heading back up the road. 10x400m (going every 2:15). Blowing a gale and either sore icy sleet or a blizzard, lying white by end. Couldn't have been more of a contrast to yesterday but there's something I find fun about these conditions. Obviously not the fast times we'd hoped to push each other to but effort there and ground it out after big weekend.

Monday Feb 10 #

Running warm up/down 17:07 [3] 2.58 km (6:38 / km) +2m 6:37 / km
shoes: Nvii Terra+

Orienteering 12:46 [3] 2.27 km (5:37 / km) +4m 5:34 / km
shoes: Nvii Terra+

Pre breakfast around Dad's course from yesterday.

Running warm up/down 15:45 [3] 2.25 km (7:00 / km) +9m 6:52 / km
shoes: Nvii Terra+

Orienteering 27:00 [4] 4.8 km (5:37 / km) +11m 5:34 / km
shoes: Nvii Terra+

Seville route choice training (very tricky) followed by tapas in the sun before travelling home to the blizzards.

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