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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 31 days ending Jan 31, 2009:

activity # timemileskm+m
  Orienteering6 7:35:34 37.62(12:07) 60.54(7:32) 118087 /110c79%
  Running10 6:48:10 36.29 58.4 295
  Cross Training2 1:30:00
  Strength and Conditioning2 58:00
  Warm Up/Down1 1
  Total14 16:51:45 73.91 118.94 147587 /110c79%
averages - weight:69.4kg

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Saturday Jan 31, 2009 #

Orienteering 15:00 [2] 2.0 km (7:30 / km) +50m 6:40 / km
ahr:145 max:172 shoes: Inov8 Flyroc 310

EMJOS w/e - Sprint training at Walkley, Sheffield

Collected in Course B of the Junior Sprints.

Orienteering 20:00 [2] 2.3 km (8:42 / km) +50m 7:51 / km
ahr:143 max:173 shoes: Inov8 Flyroc 310

EMJOS w/e - Sprint training at Walkley, Sheffield

Hung Course A of the Junior Sprints.

Orienteering 1:00:00 [1] 4.5 km (13:20 / km) +80m 12:15 / km
ahr:136 max:171 shoes: Inov8 Flyroc 310

EMJOS w/e - Training at Loxley Common, Sheffield

A beautiful day cold but clear skies which were pleasantly warm. Hanging Controls (34) for the junior training.

Orienteering 25:00 [2] 3.0 km (8:20 / km) +50m 7:42 / km
ahr:140 max:161 shoes: Inov8 Flyroc 310

EMJOS w/e - Training at Loxley Common, Sheffield

Collecting in controls after the junior training.

Friday Jan 30, 2009 #

Note
(rest day)

Thursday Jan 29, 2009 #

Running intervals 22:00 [5] 3.5 km (6:17 / km) +100m 5:30 / km
ahr:166 max:177 shoes: Inov8 Flyroc 310

Bit of time before NOC Circuits so took the headtorch with me out on to Bramcote Hills for some hardcore 45sx15s terrain intervals. Distance and climb an estimate.

Running warm up/down 10:00 [1] 1.0 km (10:00 / km) +10m 9:31 / km
shoes: Inov8 Flyroc 310

Jog/run to and from where I started the interval session.

Strength and Conditioning (Circuits) 48:00 [3]
ahr:123 max:160 shoes: Asics

NOC circuits

Normal stuff 45sx15s - 14 bases 3 times around with a 3minute rest between each one.

1 - 135/160
2 - 126/152
3 - 118/152

Shows I was getting tired.

Running warm up/down 15:00 [1]
shoes: Asics

WU (circuits) - The normal pre NOC circuit routine.
WD - Lots of stretching.

Wednesday Jan 28, 2009 #

Cross Training (Football) 1:00:00 [3]
ahr:135 max:183 shoes: Asics

With Work Mates. 2-2

Tuesday Jan 27, 2009 #

Running intervals 30:00 [5] 6.0 km (5:00 / km) +60m 4:46 / km
shoes: Asics

Notts AC intervals at the Uni.

2.8km followed by 4x800m with 90sec rest then 60sec between 800s.

9:58 172/182
2:27 171/182
2:30 176/183
2:33 174/182
2:35 175/181

Much better than of late, no coughing and splutterinng, the ankle was ok and my times improved (quite significnatly) for the first time in ages. :) My maximum heart race seam to be back to normal also.

Running warm up/down 35:00 [2] 3.0 km (11:40 / km) +50m 10:46 / km
shoes: Asics

Normal stuff. Some stretches at the end also especially the calfs which were pretty tight.

Strength and Conditioning 10:00 [1]

A few core strength exercises. I've been neglecting these of late and need to get back into the habit of doing something at least twice a week. NOC Circuits Thursday hopefully to help.

Monday Jan 26, 2009 #

Note
(rest day)

Seam to really need these at the minute. Notts AC tomorrow.
C • you're turning into an old ... 2

Sunday Jan 25, 2009 #

Note

Woke up this morning aching like hell so spend a good 20 minutes stetching. By the end I could touch the floor with my hands again without bending my knees; was good enough for me.

Orienteering race 1:14:29 [5] *** 12.04 km (6:11 / km) +150m 5:49 / km
spiked:29/32c shoes: Inov8 Flyroc 310

Concorde Chase - Yateley Heath and Minley Woods - Black Course M21L

After yesterdays dissaster I needed a solid run to get my confidence, which I think I got despite realising I had forgot my compass in the -2 start box; too late though had to run without it - left in my coat pocket which Amy had took back to the car with her ten minutes earlier.

Nothing spectacular, a few misses.
#7 I was too far right on a short leg through green. I knew this and corrected myself. I hit a thicket which I thought was the one I was looking for so ran all the way around it and no control, the was a smaller thicket right next to it and ran all the way around that also despite knowing that it would be on that one either - I was right. I came out the green and into the open forest and saw another thicket equal in size to the first one a further 20m along; there was the control - A compass my have helped on this one though.
#13 A difficult leg through green with rhodis everywhere. I must have been iwithin 20m of the control but saw a path which turned out in the end to be unmapped - I though it was one further on so though I had overshot. Found the control 2mins later.
#19 Overshot by 20m so not too bad.

Also lost some time on #6 and #8 by taking poor routes/ poor route execution but hit the controls fine.

Running warm up/down 25:00 [2] 2.5 km (10:00 / km)
shoes: Inov8 Flyroc 310

Normal stuff

Black - Splits

Saturday Jan 24, 2009 #

Event: British Night O Champs
 

Orienteering race 1:29:19 [5] **** 10.6 km (8:26 / km) +375m 7:10 / km
ahr:169 max:184 spiked:12/30c shoes: Inov8 Flyroc 310

British Night Champs - Mychett

What a big steamy pile of poo this was. I started okish losing bits of time on a few controls but didn't feel I was orienteering that great. By the point where we turned the map over at #13 (3.9km in) I had lost in the region of 4:30 mins. I lost time here and there on a few more legs but on the way to 21 started to struggle to focus on the map; it was a bit of a white blur in the centre where I focussed. I thought at first this was my touch reflecting but it got worse and worse as the course went on; my speed was slowing also. I lost around 10-12mins in the last 2.5km mainly due to this.

Not quite sure why it happened. Maybe it was dehydration? Maybe tiredness? Think I should go to the optisions anyway to get myself checked over; I haven't been in many years. My average heard rate shows I wasn't running as hard as I should be in a race.

My headlight died between finishing and download (~10mins); I think I must have over charged it. Lucky then that I finished when I did.

Running warm up/down 20:00 [2] 2.0 km (10:00 / km) +10m 9:45 / km
shoes: Inov8 Flyroc 310

WU: Was running a bit late so had to run at a steady pace to the start. Had two minutes to finish with a few dynamic stretches before starting.

WD: Gentle jog back from the finish.

M21L - Splits

Friday Jan 23, 2009 #

Note
(rest day)

Day off training and well needed I think. Going to the big match at Pride park this evening anyway so no time; come one you Reds!!!!

Thursday Jan 22, 2009 #

Running intervals 45:20 [4] 9.6 km (4:43 / km) +20m 4:40 / km
ahr:171 max:183 shoes: Asics

Sutton Harriers Lactate session

4 x 400m with 45s recovery after each:
1:17 - 155/172
1:21 - 166/174
1:20 - 165/177
1:21 - 167/179

Then after the final 45s recovery 1 x 2.4km: 9:12 - 177/183

Followed by another 4 x 400m with 45s after each:
1:25 - 167/178
1:24 - 166/177
1:25 - 168/179
1:22 - 169/178

Then after the final 45s recovery another 1 x 2.4km: 9:33 - 174/179

Followed by a final 4 x 400m with 45s after each:
1:26 - 165/175
1:22 - 167/179
1:22 - 168/177
1:22 - 167/181

Didn't push as hard as I could have tonight as I'd like to do well at the BNC on Saturday. However, I was feeling pretty knackered anyway so could have gone that much faster particularly on the 2.4k's.

Running warm up/down (Warm up) 20:00 [2] 3.0 km (6:40 / km) +5m 6:37 / km
shoes: Asics

Steady run to the school and then down to Oddicroft lane for the intervals sesh. Included some of the normal WU routine towards the end.

Running warm up/down (warm down) 15:00 [1] 2.0 km (7:30 / km) +15m 7:14 / km
shoes: Inov8 Flyroc 310

Steady run and jog back home from intervals.

Wednesday Jan 21, 2009 #

Orienteering 35:00 [3] *** 4.6 km (7:37 / km) +155m 6:31 / km
ahr:170 max:180 spiked:12/14c shoes: Inov8 Flyroc 310

LEI Winter Night League event at Beacon Hill

It was cold and wet but Beacon Hill is a nice (mostly) and quite a technical area at night. Took it steady and to get it right (mostly). Just two small misses at 12 (~20s) where I was around 10m to the side of the control (only using small controls for the event) and 13 where I stopped short not realising I hadn't crossed path I though I had (~45s). I lost a bit of time on #2 also but that was because a new fence had been constructed on my route which we hadn't been tolled about; I realised this those so only lost some time through hesitation.

Route Gadget:
http://www.leioc.routegadget.co.uk/leioc/reitti.cg...

Running warm up/down 5 [1] 0.4 km (12 / km) +5m 12 / km
shoes: Inov8 Flyroc 310

Jog to and from the start/ finish.

Tuesday Jan 20, 2009 #

Running intervals 30:00 [5] 6.0 km (5:00 / km)
ahr:175 max:187 shoes: Asics

Notts AC Intervals at the Embankment

4 x 1,500m with 2mins rest between:

5:11 - 173/184
1:32 - 167/184 - Moved up a group so had less rest.
5:13 - 180/187
1:55 - 161/187
5:18 - 180/186
1:57 - 158/186
5:22 - 179/187

Maybe the cold has not quite fully passed or maybe I've lost some speed over the last month with limited training. Either way my times were a bit slower than normal.

Running warm up/down 40:00 [2] 4.0 km (10:00 / km)
shoes: Asics

Normal stuff with some stretching at the end.

Monday Jan 19, 2009 #

Note
(rest day)

Take a rest day to ease back into training. Ankle feeling a little sore today; probably from when I went over on it yesterday and all the mud.

Sunday Jan 18, 2009 #

Orienteering race 1:04:00 [5] 9.7 km (6:36 / km) +100m 6:16 / km
ahr:170 max:182 shoes: Inov8 Flyroc 310

Shadowed JT around his brown course at Lount. Nice sunny but still rather windy day; though much colder than the night before. Young plantation with many open areas. Tough going for much of it though due to the heavy rain; many areas were water logged.

Orienteering 36:23 [5] *** 6.1 km (5:58 / km) +70m 5:38 / km
ahr:158 max:181 spiked:16/16c shoes: Inov8 Flyroc 310

Blue course at Lount straight after shadowing JT around the Brown. Had only not been to two of the controls previously and even had seen one of those; the legs were pretty different though. It was made much easier by already being to many of the control sites; this probably helped with feeling in total control the whole way. Feeling pretty knackered in the last 1-2km though through all the mud and water.

Went over on my ankle in the mud towards the middle of my course which was painful but ran it/ hobbled it off after a minute or so.

Running warm up/down 10:00 [1] 1.0 km (10:00 / km)
shoes: Inov8 Flyroc 310

The normal stuff; a bit lame to be honest.

Note
weight:68.5kg

Jumped on the scales through interest. Lost even more weight even after all the chocolate I've been eaten (left from xmas) and lack of training. Could have beencontributed to though, through a bit of dehydration after todays training.

Also noted that my max heart rate appears to be back to normal.

Saturday Jan 17, 2009 #

Orienteering race 36:23 [4] *** 5.7 km (6:23 / km) +100m 5:52 / km
spiked:18/18c shoes: Inov8 Flyroc 310

NOC Local night event at Shirebrook. An Old Pit tip with mainly young trees and some fast open areas in between. Fairly easy, generally only orange standard. The headlight seamed to be playing up abit. Went dim after about 15-20mins and was scared it was going to pack up so kept turning it off between controls, only turning it on to check the map and look where I was punching the control card. The switch on my headlight keeps getting stuck though. This probably lost me 2-3mins I would think.

Nice to be out running again though and not jip from my ankle and my cold has nearly (but not quite) past.

Running warm up/down 15:00 [1] 1.2 km (12:30 / km)
shoes: Inov8 Flyroc 310

WU - Abit of jogging and token dynamic stretches. Was very windy and wan't to just get started.

WD - Was chucking it down by this point and still blowing a gale. went for a short jog just to warm down.

Friday Jan 16, 2009 #

Note
(injured)

Ankle still a sore but feeling much better than yesterday and I think the cold may be finally clearing up. May be able to get some training in the w/e afterall. :)

Thursday Jan 15, 2009 #

Note
(injured)

The ankle is sore this morning. No bruising or swelling but even walking is not pleasant.

Wednesday Jan 14, 2009 #

Cross Training (football) 30:00 [2]
ahr:135 max:183 shoes: Asics

Not feeling to bad this evening. Played 7-a-side with work feeling fine until 30 minutes in; I landed funny after a tackle resulting in me hobbling off injured again! My ankle again, thought it was the same thing as last time. Sat on the sidelines to see if it was just a shock but no so I went home to get some ice on it. It seam however that it is a different injury to last time - this times its on top of my foot. I think it must be my tendons. Will give a day or so to see if there is any improvement if not I'll have to go and see someone. :(

Tuesday Jan 13, 2009 #

Note
(sick)

Woke up this morning still not feeling great; cough and sore throat. Was planning to go to Notts AC but will give that a miss and go to Sutton Harriers when I get home if I'm feeling up to it.

Running warm up/down 20:00 [2] 3.0 km (6:40 / km) +5m 6:37 / km
shoes: Asics

Run up to the school to meet with the Harriers and then down to the start of the intervals on oddicroft lane. Got stomach cramps/ stich almost from the start but though it would go. Legs also feeling like lead; put this down to rustyness.

Running intervals 35:45 [5] 8.2 km (4:22 / km)
ahr:167 max:186 shoes: Asics

4 x 1mile reps with a 450m recovery period between reps.

Felt like crap, legs were like lead weights and also the stomach cramps never went. Obviously I'm not really well enough to do much training still and my heart rate got to 186! - 183 is my maximum normally. The times were simply appaling:

1st Mile - 5:48 - 181/186
Recovery - 3:13 - 153/185
2nd Mile - 5:51 - 182/186
Recovery - 4:38 - 138/186
3rd Mile - 5:45 - 180/186
Recovery - 4:34 - 141/186
4th Mile - 5:54 - 177/185

Running warm up/down 20:00 [1] 2.0 km (10:00 / km) +15m 9:38 / km
shoes: Asics

Jog/ walk back home from training. Feeling totally deficient of any kind of energy at this point. Very slowly jogged up the A38 and had to stop and walk the last 500m. Tried to jog some of it but just couldn't.

Saturday Jan 10, 2009 #

Warm Up/Down 1 [3]

Tuesday Jan 6, 2009 #

Note
(sick)

Still ill. Still coughing and snot and sinusitis. Still not able to train. :(

Friday Jan 2, 2009 #

Note
(sick)

Would have loved to have joined the others at Burbage today as the weather was glorious. Had to be sensible though at get rid of this cold.

Thursday Jan 1, 2009 #

Note
weight:70.3kg (sick) (rest day)

A planned rest day but wouldn't have trained anyway. Although feeling much better than yesterday still not great. Jumped on the scales, lost quite abit of weight probably due to lack of food. Not felt like eating with this cold. Now below 11 stone.
C • wait?! 3

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