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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AC

In the 7 days ending Oct 9, 2016:

activity # timemileskm+m
  Running7 2:16:40 16.34(8:22) 26.3(5:12)
  Cycling1 1:25:28 23.36(3:39) 37.6(2:16) 273
  Orienteering2 1:02:51 4.41(14:15) 7.1(8:51)8 /11c72%
  Total10 4:44:59 44.12(6:28) 71.0(4:01) 2738 /11c72%

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Sunday Oct 9, 2016 #

9 AM

Orienteering warm up/down 11:41 [3] 1.3 km (8:59 / km)
shoes: Inov 8 O shoes

Very chilly morning in the forest - 3 deg! Didn't really manage to get too warm by the time the race started....
10 AM

Orienteering race (Regionale 4) 51:10 [5] **** 5.8 km (8:49 / km)
spiked:8/11c shoes: Inov 8 O shoes

Regionale 4. Decided to do the shorter Violet Court course as I didn't fancy spening 80 minutes scrambling over rocks in Fontainebleau. This is one of the harder maps in the area a nice forest when it is open, but with large areas of tumbled rocks, lots of bracken, and a map that is difficult to read even at 1:10,000. I also wanted to have an orienteering race where I wasn't reduced to jelly by the end of it!

Started out okay with a long track run to get close to #1, most of which was on a very sandy track and then up a steepish hill, so that got the blood pumping. Cut across a couple of forest compartments on the way to #2, declining to take the longer track option. Started on a short cut through the third compartment and promptly got enmeshed in head-high bracken and lots of fallen logs, making it very slow going - should have gone around this one! Popped out on to the track and had another steep run up a hill to get close to the control. Slight wobble in the circle cost about 30-40 secs, but feeling pretty good.

Into a very technical and rocky part of the map for the next 6 controls. Hit #3 and #4 very nicely, although moving a bit slowly through the rocks. Messed up #5 by not really having a proper plan - overshot the control but have some excuse as I had looked down from the cliff top on the way past it and the control was well tucked under the cliff so I didn't see it. I also completely missed a small walking track that was my planned catching feature just past the control. Anyway, relocated quite a way past the control and worked my way back to the over-hanging cliff and hidden control. Dropped 3-4 minutes there. Quite pleased with #6-8 as I read the map straight into the controls. A long track run to #9 after deciding to not risk a cross-country route through the bracken. Started to get quite tired stumbling over the rocks getting into #9 and then had a slight miss into #10. Got caught up in bracken again heading downhill into the last control and dropped a few more seconds there.

Good run overall with one major miss. Tired towards the end, but ran the whole way so must be getting fitter. Definitely need hill work! Was glad I ran the shorter course today ....

Saturday Oct 8, 2016 #

8 AM

Running warm up/down 19:23 [3] 3.3 km (5:52 / km)
shoes: Asics Noosa Tri

Warm up for the Parkrun. Trying out some new racing shoes (not sure why as I don't think that shoes are really the issue at my pace these days!).
9 AM

Running race 22:37 [5] 5.0 km (4:31 / km)
shoes: Asics Noosa Tri

Parkrun du Bois du Boulogne. This is a pb, but didn't really feel like one. Started off okay and felt pretty good. First km in 4.17 and then the next in 4.19. But then hit the hill and, despite trying to relax and cruise up the hill, I really started to tire, with very sore arms and legs. Tried to loosen up arms and shoulders wwhile increasing the pace a little more. This worked to some extent and covered the 3rd km in 4.45. Did okay on the 4th km with 4.30 but this was flat and downhill. Died up the hill over the last km, which was very slow at 4.54. There was a bunch of people gaining ground and I did manage to pick up the pace for the last few hundred metres to make it a pb.

Really need to work on both hills and speed endurance. Will look out for specific workouts for the latter - I would have thought that 1km intervals would be just the ticket. Maybe 1km intervals up a hill?
10 AM

Running warm up/down 10:28 [3] 1.8 km (5:49 / km)
shoes: Asics Noosa Tri

Thursday Oct 6, 2016 #

12 PM

Running warm up/down 15:02 [3] 2.8 km (5:22 / km)
shoes: Asics Kayano 22

Easy warm up jog. Left knee a bit sore to start with, but seemed to warm up okay.
1 PM

Running tempo 20:00 [3] 4.4 km (4:33 / km)
shoes: Asics Kayano 22

Decided to do a tempo run of 20 minutes, trying to keep to around 4.30/km. Didn't do too badly and kept the pace at 4.27, 4.30, 4.29, 4.30, 4.36. Was helped by having to stop a few times for heavy traffic road crossings - need to pick a road free route next time, although the rests were much appreciated! After the first km, the course was almost all slightly uphill, so a good workout. Knees felt okay, but quite tender afterwards. Will take tomorrow off.
2 PM

Running warm up/down 6:05 [3] 1.0 km (6:05 / km)
shoes: Asics Kayano 22

Hardly worth registering this session :-) ...

Wednesday Oct 5, 2016 #

6 AM

Cycling 1:25:28 [3] 37.6 km (2:16 / km) +273m 2:12 / km

First morning ride for quite a while and it was seriously dark all the way! Jared was kind enough to slow down for me and we had a good fast spin on the usual route through Sevres/Vaucresson/St Cloud. Quite windy and more traffic than expected. Quite tired at the end.

Tuesday Oct 4, 2016 #

7 AM

Running intervals 43:05 [4] 8.0 km (5:23 / km)
shoes: Asics Kayano 22

Morning interval session as had a heavy day of meetings, including one scheduled for 11.30am-2pm. What kind of manager arranges meetings for that time, and doesn't provide food! That won't go down well at their performance evaluation meeting ...

Decided to make the most of the morning run (glorious autumn morning, light but the sun didn't show itself until towards the end of the run) and did 6 x 3 min H / 1 min E. Really felt like a struggle and pace was down compared to last week's 1km intervals, but I guess the effort counts. Did the intervals at 4.21, 4.18, 4.16, 4.27 (uphill), 4.22 (slightly less uphill), 4.10 (big finale). Left knee a bit sore - need to get back on the bike and resume the pre-dawn rides with Jared.

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