Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Bradders

In the 9 days ending Jul 31, 2010:

	activity	#	time	miles		km		+m
	Orienteering	5	6:05:07	23.56	(15:30)	37.91	(9:38)	394	100 /	119c	84%
	Running	6	2:34:29	7.41		11.93
	Football	2	2:30:00
	Gym/Conditioning	1	1:00:00
	Sprint/Urban Orienteering	1	14:36	1.41	(10:21)	2.27	(6:26)	34	15 /	20c	75%
	Total	7	12:24:12	32.38		52.11		428	115 /	139c	82%
averages - sleep:7.9

3:03

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Saturday Jul 31, 2010 #

Note
slept:6.0 (rest day)

Traveling Back from Badaguish, someone set fire to the train track so we had an 1hr 30min wait. And my phone broke (YES!)

Writing up badaguish today and tomorrow, unpacking etc. Will start to plan my periodisation later for the year (recovery,base,technical,competition) It probably won't start until after the summer.

Cairngorm 2010

12hr 24min 12s
52.11 km/32.38 miles
428m climb (probably a lot more)
139 ctrls @ 83% spiking

Friday Jul 30, 2010 #

Note
slept:8.0

Cairngorm 2010 Day 6

Sprint Race (as a JWOC sprint would be (ie. isolation) (Go team Don)
BADAGUISH BARBECUE
NEV'S QUIZ (Go team Shy Teds!)
BADAGUISH HAS GOT TALLENT

Running warm up/down 16:00 [2] 2.0 km (8:00 / km)
shoes: Adidas Swoops 2 (Green)

Extensive warm up inc. everything we have been taught.

Sprint/Urban Orienteering race (Lagganlia) 14:36 [3] *** 2.27 km (6:26 / km) +34m 5:59 / km
spiked:15/20c shoes: Adidas Swoops 2 (Green)

The map wasn't great, in total lost about 40-50s and was allot slower than I could have gone.

Thursday Jul 29, 2010 #

Note
slept:8.0

Cairngorm 2010 Day 5

Technical Training Workshop (course planning)
INSHRIACH SOUTH (see later for the reason its in CAPS)
Coaching Groups
Sarah Hague Meeting Personal Review
Tomorrows sprint into (race preparation)

Running warm up/down 4:00 [1] 0.5 km (8:00 / km)
shoes: Adidas Swoops 2 (Green)

Orienteering (Inshriach South-My course) 55:53 [3] ***** 3.31 km (16:53 / km) +49m 15:43 / km
ahr:127 max:172 spiked:3/9c shoes: Adidas Swoops 2 (Green)

1st run

1,2,3 Compass (all were off bearing)
4 Traffic light (nailed it)
5,6,7,8 Compass (all were off bearing but 8 where I got it spot on)
9 Leg planning (got lost)
10 Compass (-)
11 Line/ Contour (-)
Finish

So as far as I know this is the first time I have got LOST for 1 year, the last time being Inshriach at badaguish and the time before that was Inshriach at Lagganlia, Ive made mistakes but I don't think I was lost. Wasn't running hard and had tony shadowing me for 3 controls. When I got lost I was doing a 1.7km contours only leg. Relocated at control 3.. sat down for 10 minutes to work out what actually happened, and worked out it was when I left the control but couldn't work out what so retired.

Orienteering (Inshriach South-My Course) 40:15 [4] ***** 4.11 km (9:48 / km) +45m 9:17 / km
ahr:154 max:177 spiked:5/5c shoes: Adidas Swoops 2 (Green)

2nd run

1,2,3 Compass (-)
4 Traffic light (-)
5,6,7 Compass (-)
8 New start (Overshot but relocated!! 30s)
9 Leg planning (Perfecto-mondo)
10 Compass (Very good)
11 Line/ Contour (Had to cut short but was going well)
Finish

I had a long talk with Liz Furness who as well as Don and Tony thought it was what I thought that was causing me to go wrong (as in thinking 'I can't use a compass' then I wont be able to use one). Anyway I went back out new and improved and it went perfectly. The actual problem was I was using techniques where they shouldn't be used to practice them, as well as thinking the wrong things.

Wednesday Jul 28, 2010 #

Note
slept:8.0

Cairngorm 2010 Day 4

BLIND SPRINTS (Example of confidence=speed) Well fun!
Leg Planning Workshop
Alvie
'The rings'
Coaching Groups
Self-analysis Workshop

Running warm up/down 8:00 [1] 1.0 km (8:00 / km)
shoes: Adidas Swoops 2 (Green)

Running (Blind Sprints) 30 [5] 0.24 km (2:05 / km)
shoes: Adidas Swoops 2 (Green)

1- Without blindfold about 7s

2- With blindfold about 14s (Possibly one of the most nerve-wracking things I have done, but incredibly fun at the same time. Part of the problem was I had no idea how I was running so thought I was leaning into the sprint when I ended up doing high knees instead =s And then I had no Idea when to stop, Its allot harder than you think)

3- Without blindfold 7s

So confidence does breed speed!!

Running warm up/down 10:00 [1] 1.4 km (7:09 / km)
shoes: Adidas Swoops 2 (Green)

The first none serious warm-up, I found a near vertical earth bank so we attempted some steep running. Then getting back on with the WU

Orienteering (Alvie A) 40:00 [2] *** 4.37 km (9:09 / km) +90m 8:18 / km
spiked:4/6c shoes: Adidas Swoops 2 (Green)

A map memory with John O which didn't go well, Need to improve leg planning.

Orienteering (Alvie C) 13:28 [4] *** 1.79 km (7:31 / km) +55m 6:31 / km
spiked:6/6c shoes: Adidas Swoops 2 (Green)

Nice course

Orienteering (Alvie C2) 14:09 [4] *** 1.8 km (7:52 / km) +52m 6:52 / km
spiked:6/6c shoes: Adidas Swoops 2 (Green)

Asked to re run it to se the difference in time to 1, it was faster but I was then more tired for the rest of the course. So I had chosen the best route.

Tuesday Jul 27, 2010 #

Note
slept:8.0

Cairngorm 2010 Day 3

Using Contours Workshop
Culbin (CAPS/!!!!)
Coaching Groups
LTAD/ODP (The new BOF Talent Program) (Or "Le Tad Odd Push" ©Bazil Quotes)
Running Analysis (For efficiency- Im a very good runner! But I need higher knees and a quicker step so my foot lands flat, directly below my body)

Running warm up/down (Inc. New drills) 16:43 [1] 1.73 km (9:40 / km)
ahr:127 max:166 shoes: Adidas Swoops 2 (Green)

Orienteering (Culbin Simplification) 17:20 [3] *** 2.45 km (7:04 / km) +30m 6:40 / km
ahr:167 max:179 spiked:10/11c shoes: Adidas Swoops 2 (Green)

Great fun!! Simplified and remarkable-feature-ied very well but miss counted re-enterents at 10 (40s-1min)

Running warm up/down (To start) 7:59 [1] 1.1 km (7:15 / km)
shoes: Adidas Swoops 2 (Green)

Orienteering (Culbin Contours) 19:13 [3] *** 2.73 km (7:02 / km) +19m 6:48 / km
spiked:11/13c shoes: Adidas Swoops 2 (Green)

Leg planning too casual on 2 and didn't take care going to 6

Running warm up/down 8:00 [1] 1.05 km (7:37 / km)
shoes: Adidas Swoops 2 (Green)

Orienteering (Longer legs) 53:24 [4] *** 6.29 km (8:29 / km) +29m 8:18 / km
spiked:19/21c shoes: Adidas Swoops 2 (Green)

53min 24s inc. 5+min with Don reviewing the first 3 ctrls, 1min mistakes and I cut it short because of the time limit.
Found out that I need more practice planning and concentrating on legs, although it wasn't the cause of the mistakes.

Orienteering (Low vis) 10:31 [2] *** 1.07 km (9:50 / km)
spiked:3/8c shoes: Adidas Swoops 2 (Green)

The change in scale made me overshoot most controls (no time to get used to it before i couldn't see very far) 2-3min of mistakes, i didn't get lost though.

Monday Jul 26, 2010 #

Note
slept:8.0

Cairngorm 2010 Day 2

Drills Workshop
HR Workshop (Heart Rate)
Planning a Fartlek Session in terrain (HR)
Avielochan Fartlek Practice and HR Zones
Coaching groups
Making the most of your coach

Orienteering (Hanging controls) 14:40 [2] *** 1.49 km (9:51 / km)
ahr:148 max:174 spiked:4/4c shoes: Adidas Swoops 2 (Green)

Easy running

Running warm up/down (Inc. New Drills) 15:17 [2] 1.91 km (8:00 / km)
ahr:156 max:185 shoes: Adidas Swoops 2 (Green)

Orienteering (Fartlek + HR tuning) 13:30 [2] *** 1.62 km (8:20 / km) +9m 8:06 / km
ahr:163 max:180 spiked:8/8c shoes: Adidas Swoops 2 (Green)

The zones were way too low because I haven't been able to get an accurate Max/rest so for the later ones the zones have been tweaked quite a bit.

Orienteering (Fartlek + HR tuning) 11:45 [3] *** 1.6 km (7:21 / km) +9m 7:09 / km
ahr:169 max:183 spiked:8/8c shoes: Adidas Swoops 2 (Green)

Still not tough enough, more work needed here

Orienteering (Collecting Ctrls) 5:04 [1] *** 0.6 km (8:27 / km) +7m 7:59 / km
ahr:154 max:166 spiked:2/2c shoes: Adidas Swoops 2 (Green)

NO MAP i didn't even check where they were, im just too good. I had put them out 2hrs before though.

Running 1:00:00 [2]
shoes: Oasics, Gel-Numbus Shoes

Same as S&C interesting stuff

Sunday Jul 25, 2010 #

Note
slept:8.0

Cairngorm 2010 Day 1

Intro and welcome
Consistant performance
S and C and training
Moor Of Alvie- Coaching groups
Coaching groups

Running warm up/down 8:00 [1] 1.0 km (8:00 / km)
shoes: Oasics, Gel-Numbus Shoes

With Don (coach) and Bazil

Orienteering (Moor Of Alvie) 46:41 [3] *** 3.7 km (12:37 / km)
spiked:6/7c shoes: Adidas Swoops 2 (Green)

Shadow Bazil with Don, review, vice versa x3.5

Pace not including review is about 6min/km and Bazil said I was killing them on the hills... it was undulating, there were no hills. VERY good fun, felt like I hadn't orienteered for years =D
Don really wanted me to use my compass so bearings ensued, not bad.

Orienteering (Moor of Alvie) 9:14 [1] *** 0.98 km (9:25 / km)
spiked:5/5c shoes: Adidas Swoops 2 (Green)

In the bracken.

Gym/Conditioning (S&C Workshop) 1:00:00 [1]

Lots of useful stuff, loads of notes. Personalised advice and stretches etc.

Football 1:00:00 [2]
shoes: Oasics, Gel-Numbus Shoes

Saturday Jul 24, 2010 #

Event: O-Ringen Örebro 2010

Event: BOF Talent and Coaching Camp, Cairngorms

Note
slept:8.0 (rest day)

Travelling to Badaguish

Got to the station way early..

Football 1:30:00 [2]
shoes: Oasics, Gel-Numbus Shoes

Friday Jul 23, 2010 #

Note
slept:9.0 (rest day)

Going to Badaguish tomorrow =)

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