Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: A damp otter

In the 7 days ending Mar 24, 2013:

activity	#	time	miles		km		+m
Cycling	11	5:48:00	81.64	(4:16)	131.38	(2:39)
Orienteering	3	2:19:53	13.94	(10:02)	22.44	(6:14)	605	46 /	56c	82%
Warm up/ Warm down	9	1:23:40	4.73		7.61
Running	2	48:37	6.8	(7:09)	10.95	(4:26)
Total	22	10:20:10	107.11		172.38		605	46 /	56c	82%

2:48

0:00

» now

Sunday Mar 24, 2013 #

10 AM

Warm up/ Warm down warm up/down (warm up along the track) 5:00 [2] 0.84 km (5:57 / km)
shoes: Inov8 oroc 280

jog warm up.

Orienteering race (swoc wentwood) 42:33 [4] *** 6.85 km (6:13 / km) +210m 5:23 / km
spiked:14/18c shoes: Inov8 oroc 280

swoc local event at wentwood, a very quick area again but very cold (-3 + snow on the ground) slight miss on the first one, and then went a bit high on 2, then it got into the nice forest which was enjoyable, then going to 8 my calf started stiffening up, so eased off a bit, and lost concentration and took a poor route to 8+9, then at 12 i thought i was at 13, so ran from 12 on a bearing to 14, didnt realise until i hit the open fields 100m south of 14 as the forest had so little features for me to pick up, realised what i had done and started running back up hill to 14, then i reaslised i couldent be bothered as it was only a local event and my calf was already stiff, so i decided to plod to 14, (half way back to 13) and then i just crusied back. lost about a minute on 16 aswell as i was to far south. never really got into it.

11 AM

Warm up/ Warm down warm up/down (warm down ) 2:00 [2] 0.31 km (6:27 / km)
shoes: Inov8 oroc 280

Saturday Mar 23, 2013 #

Note

routegadget - http://www.ngoc.routegadget.co.uk/ngoc/reitti.cgi?...

12 PM

Warm up/ Warm down (Warm up ) 5:00 [2] 0.74 km (6:45 / km)
shoes: Inov8 oroc 280

Jogging to the start, feeling cold...

Orienteering race (Mallards pike south) 50:20 [4] *** 7.43 km (6:46 / km) +220m 5:54 / km
spiked:16/17c shoes: Inov8 oroc 280

Ngoc Forest of Dean event at mallards pike south. The whole area was covered in snow with about a good foot of snow at the top of the hill, this made conditions very slippy but quite nice and unique, started slow and a bit grumpy as It took me a while to get into it, grumpy up the hill to #2 as I got cold hands and got caught up in a lot of shit just before the control. Then after #2 I got more into it, maybe should have contoured to #3 although I got the fastest time going down and up but it was very slippy up the hill, slight overshoot on 4, main problem which I lost a unforgiving 3 mins on was #7 control which I'm not going to take blame for as the map was very dodgy, the dark green had been felled and there were about 3x the ammount of ditches mapped. I was pretty annoyed by this and was grumpy again to 8, apart from that I was fine to the finish, 10 was a bit weird too ! Came 2nd to Markus who ran 37 mins, the course was good though and 90% in terrain, bar 7 and possibly 10 I was pretty pleased :-)

1 PM

Warm up/ Warm down warm up/down (warm down ) 9:00 [2] 0.99 km (9:05 / km)
shoes: Inov8 oroc 280

jog back to the car and stretching.

Friday Mar 22, 2013 #

10 AM

Cycling (into college) 30:00 [2] 11.4 km (2:38 / km)

into college

2 PM

Cycling (home from college) 30:00 [2] 11.4 km (2:38 / km)

grim weather

6 PM

Running (easy run) 30:37 [2] 6.35 km (4:49 / km)
shoes: Inov8 f-lite 195 (red)

easy run round oldbury court, raining the whole way and slipping loads, quite nice to go out for an easy run again though :-)

7 PM

Warm up/ Warm down warm up/down (stretching) 24:00 [1]

extended stretching session, pulled a muscle in my back...

Thursday Mar 21, 2013 #

Note
(rest day)

8 AM

Cycling 30:00 [2] 11.4 km (2:38 / km)

4 PM

Cycling 30:00 [2] 11.4 km (2:38 / km)

Wednesday Mar 20, 2013 #

8 AM

Cycling (Into college ) 30:00 [2] 11.4 km (2:38 / km)

Steady cycle from home into college.

12 PM

Warm up/ Warm down warm up/down (warm up) 5:40 [2] 1.07 km (5:18 / km)
shoes: Inov8 oroc 280

short warm up just jogging around the car park, then 2 strides.

1 PM

Orienteering race (army race long valley S) 47:00 [4] *** 8.16 km (5:46 / km) +175m 5:12 / km
spiked:16/21c shoes: Inov8 oroc 280

army race round long valley south, quite a scrappy run compared to other weeks, on number 1 got trapped as the crossable marsh was now waist high so had to go a long way round through the car park, +25 secs, number #2 didnt pay enough attention as i simplified to much and was stood by the control for at least +30 secs. went a bad straight route to #4 and then overshot it and hit the lake, +35 secs. , then my run improved a little bit and i cruised round nicely for the rest of the course, caught ben at #18 and got away but then got re-caught when i lost +35 secs on 21, as i went straight and got confused by the hills in the light green. good course, good area, really really wet though, and after my legs came back covered in blood from gorse, i admit ive learnt my lesson about full leg cover.

2 PM

Warm up/ Warm down warm up/down (warm down ) 8:00 [2] 0.92 km (8:42 / km)
shoes: Inov8 oroc 280

jog warm down, then some rolling at home.

5 PM

Cycling (to emmas) 38:00 [2] 14.21 km (2:40 / km)

cycling to emma's legs feeling less achey.

10 PM

Cycling (back from emmas) 40:00 [2] 14.57 km (2:45 / km)

cycling back from emma's a nice calm evening.

Tuesday Mar 19, 2013 #

8 AM

Cycling (into college) 30:00 [2] 11.4 km (2:38 / km)

into college

4 PM

Cycling (home from college) 30:00 [2] 11.4 km (2:38 / km)

back home, still enjoying the no wind.

7 PM

Warm up/ Warm down warm up/down (warm up) 13:00 [2] 1.74 km (7:28 / km)
shoes: Inov8 f-lite 195 (red)

warm up along the road loop then some stride and drills (not included)

Running intervals (intervals ) 18:00 [5] 4.6 km (3:55 / km)
shoes: Inov8 f-lite 195 (red)

intervals at the track, same session as last week, 7x300m with 60 seconds recovery inbetween then a 3 min break and then 3x600m with about 2 min recovery for each. felt a little bit crap on the 300m not sure why, right calf was in spasm for the whole session which i noticed and it annoyed me a bit, the 600's were about the same speed as last week but this week they felt a lot more relaxed and i felt like i was cruising them, 1:48,1:50,1:49. then we did some high knees drills, not the most enjoyable session but good practise, good training (despite the rain)

8 PM

Warm up/ Warm down warm up/down (warm down ) 12:00 [2] 1.0 km (12:00 / km)
shoes: Inov8 f-lite 195 (red)

jog warm down round the grass then some rolling back inside.

Monday Mar 18, 2013 #

Note
(rest day)

8 AM

Cycling (into college) 30:00 [2] 11.4 km (2:38 / km)

finally the wind has gone!

4 PM

Cycling (home from college) 30:00 [2] 11.4 km (2:38 / km)

home.

« Earlier | Later »