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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 7 days ending Jan 18, 2015:

activity # timemileskm+m
  Running5 2:08:27 16.53(7:46) 26.6(4:50) 232
  Orienteering2 1:20:57 8.1(9:59) 13.04(6:12) 36020 /28c71%
  Total5 3:29:24 24.63(8:30) 39.64(5:17) 59220 /28c71%

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Sunday Jan 18, 2015 #

12 PM

Running warm up/down 12:00 [2] 2.0 km (6:00 / km) +80m 5:00 / km
shoes: Inov8 ORoc 280 (2)

Orienteering race 54:28 intensity: (4:56 @3) + (46:17 @4) + (3:15 @5) *** 7.84 km (6:57 / km) +296m 5:51 / km
ahr:167 max:176 spiked:20/28c (sick) shoes: Inov8 ORoc 280 (2)

Crich Chase Brown Course

Gave it a go. Felt strong through the terrain but struggling a little aerobically. Navigation left something to be desired though.

1 and 2 were fairly easy. Didn't take in much information in the last part of the leg and just as I was starting to feel insecure I spotted the control from a distance; this theme continued. To attack point on 4 but then wandered (20s); Ran further down the path than thought to 5, came in pretty much bang on the control (must have pretty much ran past it) than ran on ~150m before realising I'd overshot (1:40).

Gone on wrong path/trod to 7 losing time (20s); too low on 9 and nearly overshot (10s) (wasn't getting the hang of the 1:7,500 scale); big banana around into 11 (20s); no visualisation on 14 dropping too low and far right (40s). Ok until 20 when I came in far too early and starting climbing again before realising it must be lower down (40s); Ran too far down the path to 24 (15s); to high and was hesitant into 25 (15s); ok last three. Probably 5-5:30 lost inc all the smaller mistakes. Finished second around half a minute down on Crickmore.

Running warm up/down 5:53 [1] 0.79 km (7:27 / km)
ahr:114 max:123 shoes: Inov8 ORoc 280 (2)

Saturday Jan 17, 2015 #

9 AM

Running 27:25 intensity: (1:42 @1) + (7:51 @2) + (17:17 @3) + (35 @4) 6.03 km (4:33 / km) +37m 4:25 / km
ahr:127 max:163 shoes: Inov8 X Talon 212 (4)

Morning jog around the park to see how I felt - generally ok - so good for a later session.
3 PM

Running warm up/down 22:54 intensity: (33 @1) + (2:19 @2) + (13:12 @3) + (6:50 @4) 4.96 km (4:37 / km) +43m 4:26 / km
ahr:152 max:170 shoes: Inov8 X Talon 212 (4)

Ran out to Rufford for some O.

Orienteering 26:29 intensity: (11 @1) + (1:07 @2) + (10:37 @3) + (14:34 @4) 5.2 km (5:05 / km) +64m 4:48 / km
ahr:158 max:170 (sick) shoes: Inov8 X Talon 212 (4)

Two lap course of the park. Lots of people still around. Limited undergrowth made this pretty enjoyable. Going ok technically but aerobically it felt like there wasn't much more there.

Running warm up/down 16:36 intensity: (11 @1) + (1:38 @2) + (14:09 @3) + (38 @4) 3.54 km (4:41 / km) +41m 4:26 / km
ahr:150 max:161 shoes: Inov8 X Talon 212 (4)

Friday Jan 16, 2015 #

8 AM

Running 20:28 intensity: (5:07 @1) + (15:21 @2) 4.18 km (4:54 / km) +12m 4:50 / km
ahr:132 max:143 (sick) shoes: Adidas Adizero Adios Boost (2)

Another little jog. No real improvement but at least I felt OK after today's run.

Thursday Jan 15, 2015 #

6 PM

Running 23:11 intensity: (2:27 @1) + (15:05 @2) + (2:38 @3) + (3:01 @4) 5.1 km (4:33 / km) +19m 4:28 / km
ahr:140 max:172 (sick) shoes: Adidas Adizero Adios Boost (2)

Just about feeling like I'm improving enough to start a bit of running. Easy loop on the pavements. Didn't feel too bad during the run but totally wiped me out afterwards.

Monday Jan 12, 2015 #

Note
(sick)

Feeling worse again this morning.

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