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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 7 days ending Feb 26, 2012:

activity # timemileskm+m
  Cross Training6 4:15:42
  Orienteering3 2:40:58 16.92(9:31) 27.23(5:55) 52755 /66c83%
  Running2 25:00 2.36(10:35) 3.8(6:35)
  Total10 7:21:40 19.28 31.03 52755 /66c83%
  [1-5]10 7:14:53
averages - sleep:7.6 weight:66.4kg

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Sunday Feb 26, 2012 #

10 AM

Orienteering 51:00 [2] *** 8.0 km (6:23 / km) +250m 5:31 / km
spiked:20/22c slept:7.0 (injured) shoes: Inov8 O Roc 280

Two races in 16hours would have been foolish after not running for more than 30mins in around a month so used my entry as a training session. Completed around 2/3s of the course including a nice control pick towards the end. Concentrated on my plans again and was going nicely. Only a couple of small misses each of no more then 10-15s; great to be out again.
7 PM

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
(injured) shoes: Inov8 X Talon 212 (3)

Decent WU, no WD.

Saturday Feb 25, 2012 #

Event: British Night Champs
 
1 PM

Orienteering 24:13 intensity: (19 @0) + (29 @1) + (46 @2) + (14:18 @3) + (8:21 @4) *** 4.42 km (5:29 / km) +69m 5:05 / km
ahr:154 max:172 spiked:14/16c slept:8.0 (injured) shoes: Inov8 X Talon 212 (3)

Down in the New Forest for the BNC . Took in a local warm up event. Just ran the 4.1 km short 1. Felt good to be out again and was going fine with just a couple of small misses.

Running warm up/down 10:00 [3] 1.8 km (5:33 / km)
shoes: Inov8 X Talon 212 (3)

7 PM

Orienteering race 1:25:45 intensity: (1:07 @0) + (14 @1) + (1:18 @2) + (6:59 @3) + (1:06:29 @4) + (9:38 @5) *** 14.81 km (5:47 / km) +208m 5:25 / km
ahr:165 max:179 spiked:21/28c (injured) shoes: Inov8 X Talon 212 (3)

BNC @ Hamptworth

Tricky first section; made good plans and executed mostly well. Only significant mistake was at 3 where I didn't find the path through the green and ended up running a long way round but don't think I lost too much. Started going wrong after 8. Leaving 8 my rough compass was simply shocking; first I made a 90 degree error, corrected by making a 180, then went back to a 90 before finally running in the right direction and then spending another 30s or so working out where I was and then what my new plan was (total ~2.5mins). The next section was vague and lost time leaving 10 in the wrong direction and then been very confused by the numerous extra rhodis near 11 (2 mins). Lost 3mins at 12 on a non existent shallow gully and another 1min or so near 13 being confused by rhodis. Lost a further 2mins on the bingo 1m high fodder rack in 1m high grass at 15. Back on the less vague and more technical side and was pretty clean until the end bar losing ~30s at the last control. Was making good plans but executing them poorly with rough compass being the worst offender . Felt aerobically decent though unsurprisingly little zip; tired a little towards the end with my back particularly feeling fatigued.

Very disappointed with my overall performance and result but pleased with the plans I was making and how I was orienteering for the majority of the race through the technical sections. . Back mainly held up OK. Surprised to be only 4mins down but great technical performance by Mark Bown to show how it should be done.

Friday Feb 24, 2012 #

10 AM

Cross Training 1:00:04 intensity: (26 @0) + (14 @1) + (2:53 @2) + (55:12 @3) + (1:19 @4)
ahr:150 max:163 slept:7.5 weight:66.1kg (injured) shoes: Inov8 Road-X 233

More sweating at the gym. Thought it would be quite this morning, was wrong; why are these people not at work like I normally am. Did 8 x 10s pick ups along the way. felt decent today and easily able to increase my HR.

Thursday Feb 23, 2012 #

7 AM

Cross Training 25:03 intensity: (1:48 @0) + (4:55 @1) + (14:40 @2) + (3:40 @3)
ahr:132 max:147 slept:7.5 (injured) shoes: Inov8 Road-X 233

Nipped in the gym for a early morning session before the commute to work.
8 PM

Cross Training 45:14 intensity: (49 @0) + (4:38 @1) + (16:45 @2) + (8:43 @3) + (14:19 @4)
ahr:145 max:165 (injured) shoes: Inov8 Road-X 233

10min WU

2 x 10min tempo (was supposed to be Threshold but couldn't get my HR up high enough) with 5mins easy in between.

10min WD

Wednesday Feb 22, 2012 #

1 PM

Cross Training 30:04 intensity: (40 @0) + (1:55 @1) + (27:10 @2) + (19 @3)
ahr:134 max:146 slept:8.0 weight:66.2kg (injured) shoes: Asics Gel GT-2140

F1 lunch time session. Really not feeling it and back still playing up abit. Not feeling the improvement much now.

Tuesday Feb 21, 2012 #

Note
slept:8.0 (injured) (rest day)

Back really sore today, maybe it was the sprints but was fine last night. I'm going to give it a day off to settle anyway.

Monday Feb 20, 2012 #

1 PM

Cross Training 45:01 intensity: (27 @0) + (26 @1) + (9:34 @2) + (34:34 @3)
ahr:147 max:158 slept:7.0 (injured)

Steady lunch time sesh on the X trainer
8 PM

Cross Training 50:16 intensity: (1:11 @0) + (56 @1) + (22:43 @2) + (16:22 @3) + (4:04 @4) + (5:00 @5)
ahr:146 max:173 weight:66.8kg (injured) shoes: Inov8 Road-X 233

Back in the hot, humid gym at Lammas Leisure Centre sweating everywhere again and people looking funny at me. Busy in there tonight but lucky not many use the elliptical X trainers.

10mins WU, 10 x 30s pick ups every 3mins; 10mins WD
C • gyms 2

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