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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Focus

In the 7 days ending Sep 12, 2010:

activity # timemileskm+m
  Road4 2:23:50 17.19(8:22) 27.66(5:12)
  Orienteering1 55:55 5.51(10:09) 8.87(6:18)
  Trails3 34:56 3.61 5.81
  Sprint O2 32:21 4.35(7:26) 7.0(4:37)
  Beach1 26:00 3.31(7:51) 5.33(4:53)
  S & C1 7:50
  Total8 5:00:52 33.97 54.67
  [1-5]8 4:53:02

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MoTuWeThFrSaSu

Sunday Sep 12, 2010 #

11 AM

Trails warm up/down 16:52 [2] 3.02 km (5:35 / km)
shoes: Asics gel-1140 #2

I found a fig tree :)

Sprint O race 15:02 [5] **** 2.97 km (5:04 / km)
shoes: Asics gel-1140 #2

From last weeks dismal map and shoddy event to this weeks brilliant race! A great sprint in a great typical French town.
Todays double sprint cup thingieyoke was basically two sprint races and your overall time counts to win the cup. However the second stage 2 hours later was a chasing start based on the first stage results.
ALSO: The first race was the regional champs. In winning i qualified for the French sprint champs in a few weeks. Le score!

The race was good, i only lost perhaps 5 seconds and took one route i wished i hadn't, number 10. After leaving the flag i saw the description and at that stage it wasn't better to turn around and go left.

I'll post the map later but without gps. I think i'm going to give up putting gps to sprintO from now on. I'll draw my route on the map instead.

Trails warm up/down 9:38 [2] 1.62 km (5:57 / km)
shoes: Asics gel-1140 #2

A fig down run.
1 PM

Trails warm up/down 6:56 [2] 1.17 km (5:56 / km)
shoes: Asics gel-1140 #2

Just after warming up and stretching we were told there was 15mins delay on the start. Then it became 20, then no more information. We waited 70mins in total.
2 PM

Trails warm up/down 1:30 [2]
shoes: Asics gel-1140 #2

Quick warm up and leg stuff and off je go.

Sprint O race 17:19 [4] **** 4.03 km (4:18 / km)
shoes: Asics gel-1140 #2

I was running hard but not as hard as the first stage. I had 71seconds lead in the chasing start. My two goals were to practise good control flow and to try and cut corners like Ross Morrisson says (so Todd Oats told me). But i had to turn on the first 10 control SI boxes so control flow went out the window. The planner said he instructed a guy to turn them all on but he forgot to ask him to do it again after the delay to the start. Fair enough, simple mistake. The guy chasing me was hungry i guess because he ran 60seconds faster than me on the course. I was happy to qualify to the French champs from stage 1 and to win the overall cup so long as i don't make a mistake and don't jog it.
There was also two extra prizes for everyone. A prize for an uphill leg that everyone had. You were supposed to know it when you were on it rather than having any indication. It was just steep steps for 21 seconds for me. The best was 19seconds. And the other prize was the sprint finish. I punched the second last and started jogging to the last (40meters). But once i saw the chasing guy punch i had to go. So i didn't rest up like i thought i was going to have, but seeing him so close made me sprint hard and i took the prize.
I came home with a trophy, two certifications, a t-shirt, two bottles of wine and a nougat bar. Nice success at the end of the first week back training.

My hips were ok today. But my right calf was having this slight slight niggle like i had back in January to June this year. F**K!

Road warm up/down 5:51 [2] 0.87 km (6:43 / km)
shoes: Asics gel-1140 #2

Saturday Sep 11, 2010 #

Beach 26:00 [2] 5.33 km (4:53 / km)
ahr:160 max:174 shoes: Asics gel-1140 #2

Easy jog. After i left my dad off at the airport bus stop i saw i hadn't enough time to go out to the forest, train, and then catch the last bus back to Antibes. Then i just felt like doing no running by the time i got back because of all the walking today around Antibes with dad. I capped this easy run off with a dip in the ocean. The right hip was stiff on me today. And then whole hip region wasn't so good on the first half of the run. I'll just put it down to 2.5weeks off running for now and see how it settles over the next week. A double sprint event tomorrow won't help it though..

Friday Sep 10, 2010 #

Orienteering 55:55 [3] *** 8.87 km (6:18 / km)
ahr:158 max:187 shoes: Asics gel-1140 #2

YAHOOOOOOOO!!
That's the only time i'll use that word like that. I did O around my office. It was a course from some event this summer but there were no tags left. I didn't realise how great the local terrain is for keeping fit in. The undergrowth was shitty and i was such a lame ass stupid fag orienteer, actually i wasn't a real orienteer, because i wore short socks, jogging pants and a t-shirt. Never again in France! But the terrain is great and i'll probably do every weekday run here. And i get a shower after. This is much better than 3rock/Bull island. Merely because i don't have to travel to get to the training.
My left hip was a little stiff. This might be from the road running. Shit.
Map to follow.

Thursday Sep 9, 2010 #

Note
(rest day)

Wednesday Sep 8, 2010 #

Road warm up/down 6:52 [2] 1.33 km (5:10 / km)
ahr:140 shoes: Asics gel-1140 #2

Road 48:20 [3] 10.12 km (4:47 / km)
ahr:160 max:178 shoes: Asics gel-1140 #2

Ok so, it's so hot down here that it's hard to maintain grass without watering it. I get it. So i'll run before, during or after work in the local terrain/trails from now on.
When i got up from my table at dinner in the restaurant last night i had trouble propping myself up using my quads. They were in bits. I had to use the table and chair to push up with my arms and in doing so i broke a glass because the table was very light. Oops

Tuesday Sep 7, 2010 #

Note

Quads are in bits. I hate road running!

Road warm up/down 16:56 [2] 3.05 km (5:33 / km)
ahr:142 max:157 shoes: Asics gel-1140 #2

S & C 7:50 [0]

Road warm up/down 15:51 [2] 3.06 km (5:11 / km)
ahr:150 max:160 shoes: Asics gel-1140 #2

I hate road!!!

Monday Sep 6, 2010 #

Road 50:00 [2] 9.23 km (5:25 / km)
ahr:144 max:165 shoes: Asics gel-1140 #2

I hate road running!
The first 10 was on the beach but i can't do that every day. Even if it is on the less soft part between the beach and the water.

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