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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bradders

In the 7 days ending Dec 13, 2009:

activity # timemileskm+m
  Night Orienteering =D2 1:07:29 5.16(13:05) 8.3(8:08) 5040 /43c93%
  Orienteering1 59:52 4.35(13:46) 7.0(8:33) 22512 /18c66%
  Gym/Conditioning1 21:00
  Running2 16:00 1.24 2.0
  Total4 2:44:21 10.75 17.3 27552 /61c85%

» now

Sunday Dec 13, 2009 #

Orienteering race (Cannock) 59:52 [5] *** 7.0 km (8:33 / km) +225m 7:22 / km
spiked:12/18c shoes: Salomon Contagrip Fell Shoes

We kind of got there a bit late and I needed a whistle so not much warming up..
I found most of the controls fine with maybe slowness going into the control but was 11minutes down on the winner, I need to get faster and more terrain running I think but a bit of it may be due to not much training lately.

2- ✔ (Not sure about the route choice)
5- Slightly right + unsure of where I came out = 20s+
7- Didnt do a compass and tried to follow an earth wall but it didn't work and I ended up getting to the wrong path and going the wrong way for about 10m before realising = 1min 30s
9- Hesitant and got to a pit which wasn't mapped = 25s
11- Wrong route choice for me + didnt do a compass bearing which would have saved time = 1min 30s
14- Mud was on the map so I mis read it and ended up too high before coming down into the wrong re-entrent and re-locating = 2min
15- At a complicated junction I checked the bearings of the rides because I couldnt see as many as shown and decided my ride was one which it wasnt... = 1min

Overall- 5min 15s

Running warm up/down 14:00 [2] 2.0 km (7:00 / km)
shoes: Salomon Contagrip Fell Shoes

warm up, no time for drills, run to the start
warm down, run around the car park

Saturday Dec 12, 2009 #


Pizza Take-away


Better now (i think)

Night Orienteering =D race (Beverly Westwood) 44:16 [3] *** 4.8 km (9:13 / km) +50m 8:46 / km
spiked:11/14c shoes: Salomon Contagrip Fell Shoes

Not the best of races, I wasn't really going for it much and my head torch was even worse now..

2- Slightly high 10s
6- Dont know exactly where I went but somehow came into the wood at the wrong place and searched for it in a big group before I relocated by running until I was out of the wood and could see the road, when I got back in and found it they had too..
7- ✔ (cautious)
9- ✔
9- Realised it was the wrong number so went to various features and compassed back in (2min) turns out it was mis placed
12- Slightly high
13- ✔ (lucky really because my torch was flashing warnings at me and EXTREMELY dim, i could hardly read the map and the wood was really dense here)
14- ✔ (Could hardly map read so did map memory from previous times I had run on the area)
Finnish- Halfway the torch went fully on the blink
Afterwards- lasted about 10minutes until no power...

So it was good that I didn't do the long, I need a proper big torch like most people have but thats not possible till my birthday because the HR monitor takes up most of my christmas money

Friday Dec 11, 2009 #

Gym/Conditioning (Everything) 21:00 [3]

All of the exercises I could think of (not allot) in this order-
Dynamic, Core and strength, Stretches, Dynamic

Wednesday Dec 9, 2009 #

Night Orienteering =D (Western Park) 17:03 [3] *** 2.1 km (8:07 / km)
spiked:17/17c shoes: Oasics, Gel-Numbus Shoes

A night park race/sprint

Fun long course round western park it was much longer than 2.1km because of the brilliant control route choices I think i chose the best route choice for all of them to =) My only problem was my head torch, the new batteries aren't very good and it kept slipping so i could never get it low enough to read the map.

I mapped it out of interest, i tried to put squares at all the controls but it seems to have simplified it so some are missing.

Night Orienteering =D (Western Park) 6:10 [2] *** 1.4 km (4:24 / km)
spiked:12/12c shoes: Oasics, Gel-Numbus Shoes

Night park race/sprint

The short (easy) course round western park, no long route choice legs so distance is more accurate only this time I clip punched all the controls rather than tagging them costing 5s a control so i could have done it in 1min faster...

Running warm up/down (too little) 2:00 [1]

Tuesday Dec 8, 2009 #

(rest day)

I can probably go to the club night tomorrow and might do something on friday then next week I can get back training.

Monday Dec 7, 2009 #

(rest day)

EXAM WEEK =( (mocks)

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