Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: A damp otter

In the 7 days ending Feb 26, 2012:

activity

time

miles

Cycling

5:23:48

70.15

(4:37)

112.9

(2:52)

Orienteering

1:38:37

10.15

(9:43)

16.34

(6:02)

355

33 /

39c

84%

Running

1:31:06

11.56

(7:53)

18.6

(4:54)

100

59 /

60c

98%

Warm up/ Warm down

1:24:36

4.26

(19:53)

6.85

(12:21)

Total

9:58:07

96.12

(6:13)

154.69

(3:52)

455

92 /

99c

92%

2:26

0:00

» now

Sunday Feb 26, 2012 #

Note

sarum saunter route gadget = http://www.sarum.routegadget.co.uk/sarum/reitti.cg...

11 AM

Warm up/ Warm down warm up/down (warm up) 10:00 [2] 1.1 km (9:05 / km)
shoes: Inov8 oroc 280 (old)

warming up for the sarum saunter , some jogging some stretching and i even chucked in a few strides :O

Orienteering race (sarum saunter) 47:58 [4] *** 8.39 km (5:43 / km) +190m 5:08 / km
ahr:174 max:183 spiked:16/20c shoes: Inov8 oroc 280 (old)

sarum saunter at hamptworth , we got home at half 2 last night , and didnt get to sleep till gone 3 , and then had to get up again at 8 , so i wasn't feeling wide awake.

ran short brown , started quickly hitting 1 , not brilliantly +25 secs , went a bit off line on 3 + 15 secs messed up my exit from 3 and lost another + 30 secs . after that it was ok apart from my first ( real ) mistake for quite a long time on 17 where i lost + 60 secs , it was in the really technical section and i ran to high , i was able to quickly relocate though . made a small hesitation on 19 . apart from that not to bad really :) came 3rd , 4 mins down on nick barrable , about a minute down on martin ward , and a minute and a half up on Joe woodley , not to bad result then . im pleased with my weekends performances :)

12 PM

Warm up/ Warm down warm up/down (warm down) 13:43 [2] 0.93 km (14:45 / km)
shoes: Inov8 oroc 280 (old)

JOGGING AND STRETCHING

Saturday Feb 25, 2012 #

Event: British Night Champs

Note

Selected for england for interland :) im the only 18 going though :/

C • It's alright, you've got me! 2

6 PM

Warm up/ Warm down warm up/down (Warm up) 16:04 [2] 2.25 km (7:08 / km)
shoes: Inov8 oroc 280 (old)

Warm up , started off jogging with katherine for 10 mins and then we did some drills and strides and then i did a couple of mins of knee based stretching on my own .

7 PM

Orienteering race (British night champs 2012) 50:39 [4] *** 7.95 km (6:22 / km) +165m 5:46 / km
ahr:168 max:182 spiked:17/19c shoes: Inov8 oroc 280 (old)

British night orienteering championships 2012 - hamptworth ( new forest )

The course started off into a really technical area , really vauge and difficult at Night , very nearly almost missed the first control , stayed at a low speed round these controls , to not throw away the course early on , i had a few small misses but nothing major , and i was pleased with my navigation round it , then the course went into the fast lots of line features open forest , lost some time hitting number 10
And running the really long way round the bush , caught sarah rollins at 15 , and i got away from her at 17 , felt happy with my speed and navigation round the second part of the course.

I kept it clean and was happy with my navigation and concentration :) finished in 1st 2 mins ahead of jack and 4 mins ahead of matt

Taking my second british tite :D :D

C • Well done 8

8 PM

Warm up/ Warm down warm up/down (Warm down) 10:49 [2] 0.82 km (13:11 / km)
shoes: Inov8 oroc 280 (old)

Jogging and STRETCHING

Friday Feb 24, 2012 #

Note
(rest day)

tapering up for the British nights. knee feels ok after yesterday which is good , and shows its getting better not worse , and my cold is an awful lot better than it was 2 days ago :-)

10 AM

Cycling (into college) 31:23 [2] 11.4 km (2:45 / km)
ahr:128 max:158

into college in the drizzle , taking it very easy , trying to make sure my ahr stayed below 130 , out of all the 14 sets of traffic lights on the Easton route , today everyone i hit was green :O

2 PM

Cycling (home from college) 32:30 [2] 11.3 km (2:53 / km)
ahr:121 max:158

taking it very easy again , gentle cycle home , cold seems very non exsistant today :)

Thursday Feb 23, 2012 #

8 AM

Cycling (into college) 30:51 [2] 11.4 km (2:42 / km)
ahr:135 max:169

into college along the Easton route , pretty standard really

2 PM

Cycling (home from college) 31:28 [2] 11.4 km (2:46 / km)
ahr:132 max:161

back home from college , back along the Easton route again , on the plus side , i didn't fall off :D :D

7 PM

Warm up/ Warm down warm up/down (warm up) 6:46 [2] 0.82 km (8:15 / km)
shoes: saucony jazz

warm up for intervals

Running intervals (short intervals) 19:24 [5] 3.79 km (5:07 / km)
ahr:149 max:181 shoes: saucony jazz

some very short intervals tonight , almost ideal for racing on Saturday as they were short high intensity , 11x 220m with 1 min slow jog recovery , i felt quite fast and fit , i often struggle with sprinting but i was quite happy with where i was compared to others in my group . knee was fine . the rest of the group was doing 16 but i was told to stick to 11 as i have the British nights on Saturday

http://connect.garmin.com/activity/151999111

8 PM

Warm up/ Warm down warm up/down (Warm down ) 13:30 [2] 0.5 km (27:00 / km)
shoes: saucony jazz

Slow jog back round coombe dingle to the clubhouse , then lots of stretching , mainly knee based

Wednesday Feb 22, 2012 #

Note
(rest day)

British nights on saturday , got a bit of a cold , and want to let my knee fully recover so taking an extra rest day

8 AM

Cycling (Into college) 29:57 [2] 11.2 km (2:40 / km)
ahr:143 max:167 (sick)

Ive had a bit of a sore throat over the past few days , which has now developed into a cold :/ Its not to bad though :) so i should still be able to get some training done :) went in the easton route for a change :)

2 PM

Cycling (Home from college) 38:39 [2] 14.2 km (2:43 / km)
ahr:127 max:162

Back the cycle track route for a change , had another fall this time quite a bit worse :/ i was going over a bridge which had a slippy mettalic floor and as it was wet , as i was turning to get back onto the cycle track , my no tred tyres just slipped straight to the side , i fell down sideways and grazed along the floor a bit before stopping , grazed the whole left side of my arm and hand , and ripped off a fair bit of grip tape from my bike , not a very fun cycle :/

C • Again? 4

Tuesday Feb 21, 2012 #

Note
(rest day)

8 AM

Cycling (into college) 32:00 [2] 10.4 km (3:05 / km)

into college , felt tired but felt warm :)

4 PM

Cycling (home from college) 36:00 [2] 10.6 km (3:24 / km)

cycled back a bit with frank , by telling him it was a shortcut back to his house, then had an interesting fall into a student in st geogre park , very embarasing

C • haha u numpty 7

Monday Feb 20, 2012 #

8 AM

Cycling (into college) 30:00 [2] 10.4 km (2:53 / km)

felt good , and its a bit warmer too :) and i got in on time for once :)

4 PM

Cycling (home from college) 31:00 [2] 10.6 km (2:55 / km)

first cycle with no gloves for quite a while :) witnessed a pretty nasty car crash in st george where a car about 100m ahead of me went straight into a car pulling out of a side lane , the bonnet was pretty trashed , but luckily they all got out of the car safely and loads of people around me stopped and saw if they were ok , so i felt it ok to cycle on , apart from that not much else to say

7 PM

Running (long run/urban O frenchay) 1:11:42 [3] ** 14.81 km (4:50 / km) +100m 4:41 / km
ahr:164 max:180 spiked:59/60c shoes: saucony jazz

planned to do a long run , but i decided to make it a bit more interesting by planning a 62 control course round the new frenchay map . found some really good little technical sprint sections that i didnt know about , and the hospital is really quite challenging , ran with ipod to make it harder to concentrate and i worked on control flow . this will be a really good area for the event im planning in may which is an nope sport southern league event :) logging it as running because in most parts i new the area like the back of my hand. weirdly as my house is in the center of the map , i never got more than 1km from home :O knee is quite sore now after road running . cut the course a bit short at the end to avoid going over 15k

9 PM

Warm up/ Warm down (warm down) 13:44 [1] 0.43 km (31:56 / km)
shoes: saucony jazz

slow jog round the common and then home , then lots of stretching when i got back

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