Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: A damp otter

In the 7 days ending May 4, 2013:

activity	#	time	miles		km		+m
Cycling	7	3:47:45	46.74	(4:52)	75.22	(3:02)
Running	4	3:04:29	24.95	(7:24)	40.15	(4:36)	429
Orienteering	2	1:54:08	13.71	(8:19)	22.07	(5:10)	445	39 /	44c	88%
Warm up/ Warm down	7	59:08	4.07		6.55
Total	18	9:45:30	89.47		143.99		874	39 /	44c	88%

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Saturday May 4, 2013 #

Event: British Orienteering Championships 2013

Warm up/ Warm down 9:38 [3] 1.81 km (5:19 / km)
shoes: Inov8 oroc 280

Warm up, jogging around, not muh real organisation.

1 PM

Orienteering race (British long champs) 1:22:09 [4] *** 14.25 km (5:46 / km) +395m 5:04 / km
spiked:18/22c shoes: Inov8 oroc 280

British long distance champs, a dissapointinf performance on the whole, down to two main factors, from the start I felt really tired and slow, and I don't like using this as an excuse but my speed was at least 5% off jk long pace, and the second main cause was a whopping 6 min mistake caused by me missing out 15 and running straight from 14-16, it was another straight line control through the middle of the butterfly, I didn't realise until I realised the code was wrong. So frustrating. Though as I was never really running that quickly so it wasn't a big loss and I wouldn't of been able to win. Way down 9 mins off Aidan and 15! Off of Pete. 4th on 18, and 6th junior. 3rd in 2012.

C • 14-16 3

Course 3 - Splits

Friday May 3, 2013 #

Note
(rest day)

Thursday May 2, 2013 #

10 AM

Cycling (Into college) 35:00 [2] 11.4 km (3:04 / km)

Really nice weather, nicest cycle this year and the return of shorts and my orange Hawaiian shirt!

3 PM

Cycling (Home from college) 35:00 [2] 11.4 km (3:04 / km)

Back home.

7 PM

Running (blaise fartlek run) 43:43 [4] 9.04 km (4:50 / km) +250m 4:15 / km
shoes: Inov8 f-lite 195 (red)

hilly farlek run in blaise again, got in 6 good hard hills, from coombe dingle, into blaise, dynamite, then up to the folley, zigzag then the down the beech grove, up to the golf course, down the zigzag up to the house, then back up to folley then back down and back to coombe dingle, felt really tough maybe because it was the 6th day running in a row, or the heat, or a bit of both, but it was a really nice evening for it :-) on my own today though as felix is back at uni

certainly havent tapered off for this years british champs meaning im not going to be that fresh on the day, but the british is no longer important with JWOC, and although its nice to do well at BOC, long term its probably better to train through it.

C • even i wait until i have fi... 5

8 PM

Warm up/ Warm down warm up/down (warm down ) 12:00 [2] 0.88 km (13:38 / km)
shoes: Inov8 f-lite 195 (red)

warm down, med-ball work, rolling, stretching, knackered.

Wednesday May 1, 2013 #

8 AM

Cycling (into college) 35:00 [3] 11.4 km (3:04 / km)

again in on the jump bike which is still really tough and has my posture in a weird position making new muscles become forced to work.

1 PM

Cycling (college to emma's) 15:00 [2] 4.2 km (3:34 / km)

to emma's, brisling ton to witchurch.

6 PM

Cycling (emma's to coombe dingle) 37:45 [3] 14.02 km (2:42 / km)

from emma's to coombe dingle, this cycling on my jump bike is really starting to drain my legs, pretty tough cycling just because its not built for long distances, building up a fair shout of lactate, whitchurch hengrove park, hengrove way, fly over, portway, sea mills, coombe dingle.

7 PM

Warm up/ Warm down warm up/down (warm up/down) 6:30 [2] 1.2 km (5:25 / km)
shoes: Inov8 f-lite 195 (red)

Orienteering race (urban series 2 WOT) 31:59 [4] ** 7.82 km (4:05 / km) +50m 3:58 / km
spiked:21/22c shoes: Inov8 f-lite 195 (red)

BOK urban series #2 coombe dingle and westbury west.
a fairly straightforward area with a few route choices and little control picks, i felt alright but was feeling a little bit drained of energy from the cycling, had an impressive fall on #1 where i slid into the control, then running running running, then i missed the route choice on 9? or 8? im not to sure but it was the smal leg around the building in the second field. then there was some brambles and stream crossing, this forced me to stop and do up my laces after they inevitably came un done, i stopped for 15 seconds on 15 to do them up, lots of avoiding sports games, 2x football games, and 2x cricket games, i was last start and was 1st on my splits.

Tuesday Apr 30, 2013 #

8 AM

Cycling (into college) 35:00 [3] 11.4 km (3:04 / km)

into college, on my jump bike today as my road bike is in a bit of a negative state, so it took a little longer and the intensity was a little greater.

4 PM

Cycling (home from college) 35:00 [3] 11.4 km (3:04 / km)

back home from college.

7 PM

Warm up/ Warm down (warm up) 9:00 [2] 1.24 km (7:15 / km)
shoes: Inov8 f-lite 195 (red)

warm up drills and strides.

Running intervals (short and sharp intervals) 9:42 [5] 3.4 km (2:51 / km)
shoes: Inov8 f-lite 195 (red)

short and sharp interval session today, worked a lot on speed, and builit up a lot of lactic acid, 3x200m, then 3 sets of 500,300, then a 400 on the end, the recoveries were generous between sets, but the focus today was on running fast.

8 PM

Warm up/ Warm down warm up/down (warm down ) 11:00 [2] 0.81 km (13:35 / km)
shoes: Inov8 f-lite 195 (red)

warm down and stretching.

Monday Apr 29, 2013 #

Note

got a puncture 5 mins from home on the way to college, so no cycling into or out of college :L

7 PM

Running (easy run) 50:58 [2] 10.41 km (4:54 / km) +100m 4:40 / km
shoes: Inov8 f-lite 195 (red)

easy/steady run out round oldbury court, and just kept doing loops and loops and loops, nice sunny evening for a run too. tried to keep it a lot slower than yesterday. nice run.

8 PM

Warm up/ Warm down warm up/down (warm down ) 5:00 [2]

Sunday Apr 28, 2013 #

5 PM

Running long (long 80 min run) 1:20:06 [3] 17.3 km (4:38 / km) +79m 4:32 / km
shoes: Inov8 f-lite 195 (red)

long 80 min run out from home, took a new route that i had never done before, including paths i had never ran on before, i went out and explored the west country countryside, from home, down to the river frome and then i followed the frome valley walkway for 40 mins and then turned around and ran back, quite a nice run, quite rough ground at times, mostly grass fields, farm tracks and rooty forest paths, the pace was pretty steady, and maybe a bit fast for a LSD. quite a nice route, i will have to do it again sometime, the downside was all the gates and stiles.
http://connect.garmin.com/activity/304715768

C • Gates and stiles 6

6 PM

Warm up/ Warm down warm up/down (warm down ) 6:00 [2] 0.61 km (9:50 / km)
shoes: Inov8 f-lite 195 (red)

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