Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 7 days ending Oct 2, 2011:

	activity	#	time	miles		km		+m
	Orienteering	8	6:50:20	35.82		57.64		1951	103 /	130c	79%
	Running	6	1:59:35	10.25	(11:40)	16.49	(7:15)	599
	Total	9	8:49:55	46.07		74.14		2550	103 /	130c	79%
averages - sleep:8.4

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Sunday Oct 2, 2011 #

7 AM

Running warm up/down 24:16 [2] 2.25 km (10:46 / km) +195m 7:31 / km
shoes: Inov8 X Talon 212 (2)

Orienteering race 36:52 [5] *** 5.47 km (6:45 / km) +228m 5:35 / km
spiked:15/23c slept:8.0 shoes: Inov8 X Talon 212 (2)

Swiss National Event middle event, as like most of the team, I hadn't qualified for the Post Finance Sprint Race and WC Final.

Another rubbish race, running well, but orienteering like a tool. Average area really.

Great to spectate the post finance sprint after though and see Tess get 4th and a podium position.

Running warm up/down 5:00 [2] 0.78 km (6:25 / km) +13m 5:55 / km
shoes: Inov8 X Talon 212 (2)

Saturday Oct 1, 2011 #

Event: World Cup 9 + 10

7 AM

Note
slept:4.5

Really bad nights sleep due to the noise of traffic. Was still awake at 2am.

1 PM

Orienteering warm up/down 25:00 [2] +125m
shoes: Inov8 X Talon 212 (2)

Orienteering race 48:32 **** 8.0 km (6:04 / km) +180m 5:27 / km
spiked:15/20c shoes: Inov8 X Talon 212 (2)

World Cup Race 9 @ La Grande Joux

As Toni would say "Oh dear!". After feeling decent after my warm up I didn't get mentally prepared and set off to #1 with little plan and just ran on the needle. It would have been ok had I not crossed the wall I was planning to hit without realising and then mistaking rocky ground for a wall. Binned over 4mins already and had been caught by Sigge J Lundedal (Denmark). I was then scrappy through the next few controls and lost sight of Lundedal. Made an error at 7 too (~1min) and was now running with Raffael Hubber (Sui) my 6min man. At 8 I was 7:40 behind Terry George with only 19mins of racing (for me). From here onwards things improved; I was running well and mostly hitting controls bar 11 where I was slightly low and turned the wrong way which lost me another minute.

The result was a dissaster but lessons to learn and positives to take. Have been taking ibuprofen over the last coupld of days to see if it would make a difference to my calves, it was a big help and I felt much stronger through the terrain and up the hills; probably the best since WOC Trials.

Running warm up/down 8:00 [1] 1.2 km (6:40 / km)
shoes: Inov8 X Talon 212 (2)

Friday Sep 30, 2011 #

4 AM

Note
slept:8.0

Woke up in the night and my calves and feet were as tight as anything. Had to stretch them but still struggled to get back to sleep due to the pain.

9 AM

Orienteering 49:13 [2] **** 5.82 km (8:27 / km) +303m 6:43 / km
spiked:13/15c slept:8.5 shoes: Inov8 X Talon 212 (2)

Back at Communal La Sagne for alphine slope training again ahead of tommorrows WC middle race. Again calves not functioning for a good 25mins. Orienteering felt decent, more into this terrain now but still missed the control I missed yesterday though only by ~20s.

Thursday Sep 29, 2011 #

3 PM

Orienteering 35:20 [2] **** 4.75 km (7:26 / km) +154m 6:24 / km
spiked:9/11c slept:8.5 shoes: Inov8 X Talon 212 (2)

Model area for the WC middle - Cummunal La Sagne.

Starting to rest up for Saturday now so just one session today.

Tricky alpine slopes, took it steady but still had a couple of misses. Really hard to read the open/semi open/white forest and visibility was ok but not great which kept the technical difficult high. Controls in the forest were a bit easier though it was often quite rocky underfoot.

Wednesday Sep 28, 2011 #

9 AM

Orienteering long 1:23:31 *** 13.6 km (6:09 / km) +299m 5:32 / km
spiked:13/15c slept:8.5 shoes: VJ Twister #3

Long training at Forst

WOC Long and Relay relevant (though greener I hope). Not a great area, felt White Rose-esque. Yellow with green screen was disgusting as was darker greens. White and light green decent going, the trick was to pick the lines through white and light green, avoid the crap and hope the mapping was accurate (which it wasn't always). Felt shite at the start but moving a little better later on but calves not feeling good.

4 PM

Running warm up/down 12:30 [2] 1.6 km (7:48 / km) +13m 7:30 / km
shoes: Nike Air Pegasus+ 28

Orienteering tempo 18:50 [4] ** 4.87 km (3:52 / km) +26m 3:46 / km
shoes: Nike Air Pegasus+ 28

Sprint training at Vrery???

Organised by the local club fairly straight forward with one or two trickier legs. Nice to be able to run a bit more but feeling tired. By the alke with nice views of the Alps.

Running warm up/down 6:12 [1] 1.02 km (6:05 / km) +6m 5:55 / km
shoes: Nike Air Pegasus+ 28

Tuesday Sep 27, 2011 #

9 AM

Running warm up/down 10:34 [2] 1.52 km (6:57 / km) +14m 6:38 / km
shoes: VJ Twister #3

Orienteering 56:27 *** 8.1 km (6:58 / km) +329m 5:48 / km
spiked:18/19c slept:6.5 shoes: VJ Twister #3

Training on the area by Vumarcus. 5 controls going pretty much straight up through quite a bit of crap forest and then a slalom down through some really nice stuff. Good plans and hitting controls nicely. Just one error where I stopped for ~15s as the terrain didn't quite match the picture I had.

4 PM

Running warm up/down 10:00 [2] 1.0 km (10:00 / km) +50m 8:00 / km
shoes: VJ Twister #3

Orienteering 56:35 **** 7.04 km (8:02 / km) +307m 6:36 / km
spiked:20/27c shoes: VJ Twister #3

More middle training near Neuchatel. Started slow and made mistakes, calves now feeling sluggish with no power. I was struggling through the rough terrain encountered early on and made tired mistakes through not making proper plans. Started moving better on the downhill sections after 10 and orienteering better too. Starting to get pretty tired towards the end though.

Running warm up/down 11:14 [2] 1.31 km (8:33 / km) +165m 5:15 / km
shoes: VJ Twister #3

Long jog/slog back up the hill to download and the car. Was getting into glycogen depletion towards the end so had to walk some of the last bit.

Monday Sep 26, 2011 #

4 PM

Running 31:49 [2] 5.81 km (5:29 / km) +143m 4:53 / km
slept:6.5 shoes: Nike Air Pegasus+ 28

Easy jog from Vumarcus Camp through the woods and back down the valley with Cat and Hector. Gorgeous weather and nice views.

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