Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: sjreeve

In the 30 days ending Nov 30, 2010:

activity	#	time	miles		km		+m
Running	20	15:44:07	117.44	(8:02)	189.0	(5:00)	3545
Orienteering	8	10:44:33	32.87		52.9		575	88 /	131c	67%
Circuits	5	5:00:00
MTB (Road)	6	3:53:00	54.06	(4:19)	87.0	(2:41)	1010
Yoga	6	3:30:00
Core	6	2:40:00
Strength & Conditioning	2	30:00
Total	49	42:01:40	204.37		328.9		5130	88 /	131c	67%
[1-5]	48	40:16:40

3:00

0:00

» now

Tuesday Nov 30, 2010 #

8 AM

Running (Cavehill) 1:15:00 [3] 12.5 km (6:00 / km) +375m 5:13 / km

snow was loose and crunchy high up but too compacted and slippy on descent. avoided waterworks, westlands not too icy.

Monday Nov 29, 2010 #

8 AM

Yoga 30:00 [2]

definitely required after yesterdays long car journey

Strength & Conditioning 15:00 [3]

6 PM

Circuits 1:00:00 [4]

Sunday Nov 28, 2010 #

11 AM

Running warm up/down (Portumna) 20:00 [3] 3.5 km (5:43 / km)

very cold, took ages to warm

Orienteering race (Portumna CROC) 1:38:19 [4] *** 11.3 km (8:42 / km) +70m 8:26 / km
spiked:17/27c

reasonable start, fell apart with disasterous bearing errors at 5 (failed to relocate), 6 (ran NE off fence!), 7 (ran SE?). ran cautiously to rebuild connection with the map (mostly paths) which led to bad route choice to 12. used long easy run to 13 to regain focus. slow run into 14, should;ve used track to 15. should've ran bearing across to 18 but used forest rides. ran comfortably to 22 but eased off the pace too much into 23, 24, 25.

definitely lost 15 - 20mins on errors, but surprised i wasn't further adrift.

M21 - Splits

Saturday Nov 27, 2010 #

12 PM

Orienteering (Knockbarron) 1:30:00 [1] 3.5 km (25:43 / km)

Irish Junior Squad Training
1 line exercise with M14s
2 compass excercises

1 walking pace with line to familiarise with contours, features
2 running between controls keeping a bearing over undulating terrain/avoiding thick brambles

Orienteering (Knockbarron) 1:30:00 [3] 10.0 km (9:00 / km)

Irish Junior Squad Training

1 compass exercises cont..
2 shadow relays

1 more running on a bearing, visualisation of control
2 observation

collect controls

Friday Nov 26, 2010 #

8 AM

Core 30:00 [3]

9 AM

Running (Waterworks fig8 laps) 35:00 [3] 8.25 km (4:15 / km) +50m 4:07 / km

a couple of icy stretches of path made for a bit of interval training, resisted temptation to run and slide (too many obstacles)

Thursday Nov 25, 2010 #

8 AM

Running (Cavehill incl mast) 1:15:00 [3] 13.25 km (5:40 / km) +350m 5:00 / km

frozen tracks and trails, great running and views - headed over to the mast. very cautious on the ungritted pavements on way and home from hill

Wednesday Nov 24, 2010 #

8 AM

Yoga 30:00 [2]

Running (Waterworks laps) 30:00 [3] 7.5 km (4:00 / km) +35m 3:55 / km

Tuesday Nov 23, 2010 #

8 AM

MTB (Road) (Drumnadrough) 55:00 [3] 20.0 km (2:45 / km) +250m 2:35 / km

Monday Nov 22, 2010 #

8 AM

Running (Cavehill) 1:10:00 [3] 13.0 km (5:23 / km) +400m 4:40 / km

hill much drier than friday but still cautious on the off-track descents

6 PM

Circuits 1:00:00 [4]

Sunday Nov 21, 2010 #

Note
(rest day)

Saturday Nov 20, 2010 #

9 AM

Running warm up/down (Parkrun) 10:00 [2] 2.5 km (4:00 / km)

Running race (Parkrun) 18:38 [4] 5.0 km (3:44 / km) +25m 3:38 / km

11 AM

Orienteering race (Portglenone) 44:35 [4] *** 5.7 km (7:49 / km) +180m 6:45 / km
spiked:22/29c

a cautious start, lost 1min slow running into controls 2 & 6.
wrong route choice to 10. confident running controls 14 to 18 but casual glance at folded map i run to control 29 instead of 19!!! losing 3mins. control 24 lower than expected so lose time needlessly running up&over hill. completely overrun 27, losing any time i'd made up on earlier errors.

enjoyed a good middle distance course

Friday Nov 19, 2010 #

8 AM

Running (Cavehill (anticlockwise)) 1:15:00 [3] 12.5 km (6:00 / km) +375m 5:13 / km

Thursday Nov 18, 2010 #

8 AM

Running (Waterworks laps) 30:00 [3] 6.5 km (4:37 / km)

9 AM

Core 20:00 [3]

Wednesday Nov 17, 2010 #

8 AM

Yoga 30:00 [2]

6 PM

Running (Antrim Road & Mater loop) 45:00 [3] 9.0 km (5:00 / km) +75m 4:48 / km

Tuesday Nov 16, 2010 #

8 AM

Running hills (Belfast Castle) 55:00 [3] 11.5 km (4:47 / km) +250m 4:19 / km

9 AM

Strength & Conditioning 15:00 [3]

6 PM

Running (Antrim &Cavehill Rds fig8) 33:00 [3] 7.5 km (4:24 / km) +65m 4:13 / km

Monday Nov 15, 2010 #

8 AM

Running (Cavehill) 1:06:00 [3] 13.0 km (5:05 / km) +400m 4:24 / km

frost & ice, compact trails. brilliant sunshine, clearest views yet.

6 PM

Circuits 1:00:00 [4]

Sunday Nov 14, 2010 #

10 AM

MTB (Road) (to Cairnwood Ballymiscraw) 45:00 [3] 16.5 km (2:44 / km) +200m 2:34 / km

11 AM

Orienteering (10th Nov Night-O Course) 50:00 [3] ** 5.5 km (9:05 / km)
spiked:23/23c

ran the full course from Wed night at 3/4 pace, better route choice to include all controls, daylight & familiarity reduced the perceived effort, technicality & intensity

12 PM

MTB (Road) (rtn from Cairnwood) 35:00 [3] 16.5 km (2:07 / km) +100m 2:04 / km

Saturday Nov 13, 2010 #

9 AM

Running warm up/down (Parkrun) 20:00 [2] 2.5 km (8:00 / km)

Running race (Parkrun) 18:29 [4] 5.0 km (3:42 / km) +25m 3:36 / km

Running warm up/down (Parkrun) 20:00 [3] 4.0 km (5:00 / km) +20m 4:53 / km

10 AM

Core 20:00 [4]

6 PM

Yoga 20:00 [2]

Friday Nov 12, 2010 #

8 AM

MTB (Road) (Valley Park) 50:00 [3] 18.5 km (2:42 / km) +250m 2:32 / km

Thursday Nov 11, 2010 #

8 AM

Running (Vic Gardens) 20:00 [3] 4.0 km (5:00 / km) +50m 4:42 / km

9 AM

Core 20:00 [4]

Wednesday Nov 10, 2010 #

8 AM

Yoga 50:00 [2]

7 PM

Orienteering race (Night-O Cairnwood) 45:00 [3] *** 5.0 km (9:00 / km)
spiked:12/23c

score event, should've planned route better. correctly left controls 2 & 8 alone but wasted time/effort to collect control 4, which meant didn't collect 5 lost time at 6 (too far S) mp'd 12 (too far SE) & 13 (too far S), which meant didn't collect 14, 16, 18 & 19. score 140 (- any time over 45min?) definitely lost at least 50 points by going to control 4 instead of 5!!

Tuesday Nov 9, 2010 #

8 AM

MTB (Road) (N Belfast Loop (small)) 40:00 [2] 11.5 km (3:29 / km) +150m 3:16 / km

6 PM

Running (Antrim Road) 40:00 [3] 8.0 km (5:00 / km) +100m 4:42 / km

Monday Nov 8, 2010 #

8 AM

Running (Cavehill) 1:08:00 [2] 13.0 km (5:14 / km) +400m 4:32 / km

clear views across to the mournes in the bright sun above the mist, hill very wet after last nights rain, slow descents with plenty of leaves, branches & trees on paths

6 PM

Circuits 1:00:00 [4]

Sunday Nov 7, 2010 #

2 PM

Orienteering (Delamont) 1:45:00 [0]
(rest day)

Coaching: Beginner Junior Training.

Saturday Nov 6, 2010 #

12 PM

Orienteering race (Slievenagore) 1:36:39 [4] **** 8.4 km (11:30 / km) +225m 10:09 / km
spiked:14/29c

expected more controls on the hill, but made simple errors on the shorter legs taking wrong bearings, generally moving too high (N) above control. enjoyed stretching out my legs & keeping contact with the map on the longer legs.
good end to 1st half of course but errors on hill cost final position. 2nd half of the course was enjoyable but with so many short legs no one was able to take any advantage over anothers errors to make up time lost on the hill.

2 PM

Orienteering warm up/down (Silent Valley ) 25:00 [2] 3.5 km (7:09 / km) +100m 6:15 / km