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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 7 days ending Jan 8, 2012:

activity # timemileskm+m
  Running7 6:15:53 47.92(7:51) 77.13(4:52) 1575
  Orienteering3 4:38:07 28.15(9:53) 45.3(6:08) 144069 /76c90%
  Strength and Conditioning2 1:15:00
  Flexibility2 50:00
  Cross Training1 5:00
  Total13 13:04:00 76.07 122.43 301569 /76c90%
  [1-5]11 12:11:42
averages - sleep:8.5 weight:66.9kg

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Sunday Jan 8, 2012 #

9 AM

Orienteering race 2:48:08 intensity: (37 @0) + (18 @1) + (3:01 @2) + (1:21:43 @3) + (1:22:29 @4) * 31.24 km (5:23 / km) +1159m 4:32 / km
ahr:157 max:170 spiked:21/23c slept:7.0 weight:66.8kg shoes: Inov8 X Talon 212 (3)

Dark and White mini MM

The format was a 3 hour score from Hathersage. Having not done one of these before I wasn't sure how stricked they would be with the kit list so probably carried a bit more than I would have otherwise. The area used was basically to the north and east of Hathersage including Stanage and Burbage. Went out straight off towards Burbage picking off the controls and routes here was fairly straight forward. Didn't really know how many I would be likely to get in the 3hrs.

After an hour or so and having picked off 9 of the 23 controls i realised all of them was probably doable and started planning for this. Only section I struggled to decide was the Stanage edge section. Decided on climbing up to the ridge twice in about 15mins which was hard work but the best choice I think.

Despite all the controls being on or just off paths I managed to totally balls up two legs. One leg where glancing at the map I thought I just needed to follow Stanage Edge but I should have dropped down on the bridleway below the Edge. This lost me 3-4mins. Then with just 2 to go I crossed a footpath without noticing and followed animal tracks through the fields. Thought I'd found the right footpath but a few mins and a big climb later realised things weren't right. Turned round and legged it back down the hill and worked out what I had done. Lost 7.5mins here.

Finished still feeling strong and never felt particularly tired accept a little on the steep climbs near the end. I think this is the furthest I have ever run?

Left leading with only 1 other running having got them all and with less than a min to spare. Pleased with my stamina.
10 PM

Note

Nice to finally get a real good week of training in and I actually feel pretty good though no doubt will pay for today's race in the morning.

Saturday Jan 7, 2012 #

5 PM

Running intervals 1:21:20 intensity: (5:00 @1) + (35:00 @2) + (40:00 @4) + (1:20 @5) 13.8 km (5:54 / km) +820m 4:33 / km
slept:6.0 weight:66.9kg shoes: Inov8 Roclite 319

Another crap nights sleep. Never struggled to sleep like this. Went out for hills session feeling mentally tired after an early afternoon nap but still didn't sleep. Didn't have a watch, put it on to charge last night but obviously didn't connected the nodes properly as it was dead.

2km WU inc drills.
3 x 3km with lots of hills totalling ~150m climb
10 x short hill efforts (5 bounding, 5 springing)
2km WD back home.

80mins total for the session - intensity times estimated.
9 PM

Flexibility 20:00 [0]

Friday Jan 6, 2012 #

3 PM

Running warm up/down 10:04 [2] 1.8 km (5:36 / km) +20m 5:18 / km
slept:7.5 shoes: Inov8 X Talon 212 (3)

Better night sleep and feeling better for it.

Stopped off at Tankersley for a sesh after working in Leeds. Jog around part of the area to start as a WU.

Orienteering 35:10 [3] **** 6.0 km (5:52 / km) +160m 5:10 / km
spiked:26/26c slept:7.5 shoes: Inov8 X Talon 212 (3)

Re ran the relay race as a steady base run. Feeling good orienteering well, good compass and plans, just one point where I lost map contact at 13, plus a couple of hesitations. Did help flow a little having only ran the course 8 months ago but still had to concentrate hard. Time of 35:10 was still a respectable time considering I only took it steady and considerably quicker than Hodgo was on the day ;)

Orienteering warm up/down 18:20 [2] **** 2.09 km (8:46 / km) +50m 7:50 / km
shoes: Inov8 X Talon 212 (3)

Ran a line course as a WD. It was getting pretty gloomy by this point so had to keep stopping towards the end to be able to pick up the detail from the map. Good session though.
5 PM

Strength and Conditioning 45:00 [1]

Feeling spritely so a S&C sesh when I got home.

Thursday Jan 5, 2012 #

6 PM

Running intervals 53:45 intensity: (40 @0) + (1:01 @1) + (15:34 @2) + (13:36 @3) + (22:54 @4) 12.33 km (4:22 / km) +65m 4:15 / km
ahr:152 max:173 slept:5.5 shoes: Nike Air Pegasus+ 28

Bad sleep kept waking up so little deep sleep. Felt tired but dragged myself out to the Harriers but did mile reps rather than the pyramid reps the others were doing. Fairly strong winds for the first half mile but much lighter than the gales we have had during the day. Felt ok to start with but struggled on reps 3 and 4 to even get up to T pace.

WU in drills
4 x 1 mile @ T:

5:30 (166/171)
5:34 (166/173)
5:41 (165/171)
5:41 (165/171)

WD jog home

Wednesday Jan 4, 2012 #

7 AM

Running 15:30 [2] 2.95 km (5:16 / km) +69m 4:43 / km
slept:6.0 shoes: Inov8 Roclite 319

ITW - another bad nights sleep.
6 PM

Orienteering 56:29 [2] *** 5.97 km (9:27 / km) +71m 8:55 / km
spiked:22/27c weight:66.9kg shoes: Inov8 Roclite 319

Drove home a hire car from work so stopped off for a technique session at Harlow Woods. First half was a pick to practice fine O and compass with the second half longer legs through terrain to path junctions to check the accuracy of my rough compass. Terrain heavy going with the bracken still high despite being in deep winter now. Spend a fair bit of time thrashing about in grot looking for point features that weren't there. Worth while session anyway even if the terrain wasn't that nice.
C • harlow 3

Tuesday Jan 3, 2012 #

7 AM

Running 18:52 intensity: (20 @0) + (6 @1) + (8:50 @2) + (9:36 @3) 4.27 km (4:25 / km) +87m 4:00 / km
ahr:144 max:164 slept:6.0 shoes: Inov8 Roclite 319

ITW bloody windy again.
1 PM

Cross Training warm up/down (cycling) 5:00 [2]

Strength and Conditioning 30:00 [1]

5 PM

Running long 1:52:25 intensity: (21 @0) + (1:00 @1) + (21:41 @2) + (1:22:47 @3) + (6:36 @4) 23.12 km (4:52 / km) +297m 4:34 / km
ahr:149 max:161 shoes: Inov8 Roclite 319

HFW. Feeling good for 80mins but started running out of energy after that. Hard work on the sections into the wind.
9 PM

Flexibility 30:00 [0]

Monday Jan 2, 2012 #

Note
slept:4.5 (rest day)

10 AM

Running long 1:23:57 intensity: (20 @0) + (9 @1) + (1:24 @2) + (1:06:15 @3) + (15:49 @4) 18.85 km (4:27 / km) +217m 4:13 / km
ahr:155 max:165 slept:9.25 shoes: Inov8 Roclite 319

Easy run out from home down the Dumbles. Ran at a reasonable pace without realising it through the muddy fields. As I was feeling good I decided to extend my original plan and ran out to the Teversal Trail and back via Sutton Lawn.

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