Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: sitka

In the 31 days ending Mar 31, 2010:

activity	#	time	miles		km		+m
Run	25	23:00:30	132.35		213.0		2054
Cycling	11	11:50:00
Orienteering	6	5:57:00	35.42	(10:05)	57.0	(6:16)	1810
DWR	4	3:15:00
Strength	4	1:50:00
Ski	1	1:00:00
Other	1	40:00
C&R	12	2:00
Map Study	2	1:30
Performance Tasks	4	45
Total	57	47:36:45	167.77		270.0		3864

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Wednesday Mar 31, 2010 #

11 AM

Run 40:00 [1] 8.0 km (5:00 / km)

reco, form and drills while the guys went barefoot. Soft turf really good on the legs.

3 PM

Run 35:00 7.5 km (4:40 / km)

Orienteering (Test loop) 42:00 7.0 km (6:00 / km) +300m 4:56 / km

WC test loop. Planned for a tempo run, but started steady and was going really smooth, so decided to push it and see what time I could run. New record on the course, great feedback.

C • rolling 1

Performance Tasks 20 [3]

Before and after training. Good image of the terrain, smooth running.

C • Yes! 1

Tuesday Mar 30, 2010 #

C&R 10 [3]

before, after. 8-4. Not bad, not great.

8 AM

Run 20:00 [1] 3.5 km (5:43 / km)

Cycling 40:00 [1]

plan to go orienteering got undermined. Probably ok to have an easy morning though, really tired legs.

5 PM

Run 1:40:00 19.0 km (5:16 / km) +400m 4:46 / km

Intervals, 6x3.10. Good rolling loop with a good climb. Paced well at threshold, held hr187 threshold vs 185 last week. Good one.

Monday Mar 29, 2010 #

5 PM

Run 50:00 [1] 9.0 km (5:33 / km) +100m 5:16 / km

7 PM

DWR 1:00:00 [1]

really dead legs running, but the dwr was very good for them.

Sunday Mar 28, 2010 #

9 AM

Run 40:00 [1] 8.0 km (5:00 / km) +80m 4:46 / km

5 PM

Run (Track) 1:00:00 12.0 km (5:00 / km)

2x(1200,800,400). Slowly getting the legs back. First set really slow with a ton of water everywhere, put the spikes on for the 2nd and kept a good pace.

Saturday Mar 27, 2010 #

C&R 10 [3]

start-finish 9-2 totally wound up from busy 2 days to start with, but really able to R well.

C • Great! 2

6 AM

Run 2:00:00 26.0 km (4:37 / km) +300m 4:22 / km

progression run to tempo. Good one, legs were good after yesterday's rest day.

Thursday Mar 25, 2010 #

Cycling 1:00:00 [1]

C&R 10 [3]

Start-Finish 7-4, pretty good, fairly restless to start with.

5 PM

Run 1:30:00 16.0 km (5:38 / km) +300m 5:09 / km

Hills, 4 long, 6 med. Focused on form and bounding. A bit slippery, but not too bad. Could feel last night's sprints in my legs.

Wednesday Mar 24, 2010 #

2 PM

Orienteering (terrain run) 45:00 7.0 km (6:26 / km) +300m 5:18 / km

Run 35:00 [1] 7.0 km (5:00 / km) +150m 4:31 / km

7 PM

Run 32:00 6.0 km (5:20 / km) +100m 4:55 / km

Tuesday Mar 23, 2010 #

7 AM

Cycling 45:00 [1]

5 PM

Run 1:44:30 20.0 km (5:14 / km)

3.5'loop, 1/2/1/2/1, 90'' off. Good work, kept control and stayed fairly strong. Soft ground almost like marshes in spots. Progress being made.

Monday Mar 22, 2010 #

C&R 10 [1]

Run 1:00:00 [1] 10.5 km (5:43 / km) +150m 5:20 / km

very easy reco in the valley, nice trails. Tired legs.

Sunday Mar 21, 2010 #

Performance Tasks 10 [1]

C • on it 3

7 AM

Run 1:13:00 [1] 13.0 km (5:37 / km) +150m 5:19 / km

really easy morning run the valley.

5 PM

Run 22:00 [1] 4.0 km (5:30 / km)

Orienteering 32:00 4.0 km (8:00 / km) +360m 5:31 / km

4x K2 up (90m), orienteer down. Good session. 3218 total, some stops to check for ribbons a few times. Sub 30 possible for sure.

Saturday Mar 20, 2010 #

C&R 10 [3]

8 AM

Cycling 15:00 [1]

Strength 35:00 [1]

2 PM

Orienteering 1:20:00 8.0 km (10:00 / km) +300m 8:25 / km

nice one in the valley checking out a rough middle course. Nice variety, mostly quite easy with some pickups.

Thursday Mar 18, 2010 #

C&R 10 [3]

7 AM

Run 30:00 [1] 6.0 km (5:00 / km)

5 PM

Run (Hills) 1:00:00 12.0 km (5:00 / km) +200m 4:37 / km

Cardiac, 7x70s up, easy down. Focus on form and power. Very solid session. Grass was very soft, good on the legs and feet. Played it smart and cut at 1h.

Wednesday Mar 17, 2010 #

Orienteering (Tempo) 1:25:00 18.0 km (4:43 / km) +200m 4:28 / km

Tuesday Mar 16, 2010 #

C&R 10 [3]

8 AM

Run 35:00 [1] 6.5 km (5:23 / km) +50m 5:11 / km

mega groggy legs.

4 PM

Run 1:00:00 12.0 km (5:00 / km)

Back/neck still really tight, so opted for a flat speed workout. Planned on 4x1200, but times were really slow, so shortened it up and focussed on form. 1200,1200, 800, 400, 200, 200. Decent session, good test, but a lot of work to do.

C • short with form 3

Monday Mar 15, 2010 #

8 AM

C&R 10 [1]

woke up very tired from the weekend and a rubbish sleep, sore all over. Did a C/R with cue word. Not very good, but probably still good to practice in that situation.

C • totally! 2

6 PM

DWR 1:00:00 [1]

Sunday Mar 14, 2010 #

9 AM

Cycling 35:00 [1]

cut short by an endo and busted tire. Flooded road after a downhill and some sketchy concrete slabs only cracked my helmet and gave a few bruises. Got lucky.

C • pic 2

2 PM

Orienteering 1:13:00 13.0 km (5:37 / km) +350m 4:57 / km

WC course. Foot felt 99% and only some bruises and sore neck after the crash this morning. Good session, pushed quite hard on the course, felt quite smooth and strong. Great weekend overall. Turned out well - everyone trained hard and had fun.

C • good stuff 2

3 PM

Performance Tasks 10 [1]

Pre-run vis. Looking up, compass. Map memory to an extent since it's a rerun. Good clear images of terrain. 3rd person image running strong, being proactive, lots of compass checking.

Post-run. Replayed some good legs, really good mental picture of the forest and terrain. Had a bit of trouble with the map itself being an older colour printing.

Saturday Mar 13, 2010 #

8 AM

Cycling 2:00:00

good morning training. Legs are into the riding, foot feeling pretty good. Frozen by the end.

3 PM

Run 40:00 [1] 7.0 km (5:43 / km) +74m 5:26 / km

Encouraging sign, but definitely not pain free yet. Easing in. Biking has been good x-training though. Some woods running for TdM.

Friday Mar 12, 2010 #

8 AM

Run 20:00 [1]

Strength 35:00 [1]

6 PM

Cycling 1:10:00

TC weekend, starting out on the bike. First 3 stages down! Contrast bath in the morning and massage roller on the foot was really good.

Thursday Mar 11, 2010 #

6 AM

C&R (with cue word) 10 [1]

pretty good, getting back into it from last winter. Cool that you can remember that feeling and state from a year ago.

C • change 1

7 AM

DWR 30:00 [1]

4 PM

Cycling 1:35:00

some good hills and 4x5'. Good ride, not too bad for the foot.

C • good to hear! 1

Wednesday Mar 10, 2010 #

DWR 45:00 [1]

Performance Tasks (Cycle Goals) 5 [1]

Tuesday Mar 9, 2010 #

Note
(rest day)

couple days off to try to fix my foot. Frustrated.

C • opportunity 3

Monday Mar 8, 2010 #

C&R 10 [1]

Map Study 45 [1]

Sunday Mar 7, 2010 #

12 PM

Ski 1:00:00 [1]

real easy ski, time for a couple days off the foot.

Saturday Mar 6, 2010 #

Map Study (Sprint course setting) 45 [1]

5 AM

Run 30:00 [1]

quick morning run, testing out the foot. Quite painful and not getting much better. Going to take a few days off running to ski instead and do lots of ice for it.