Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: A damp otter

In the 7 days ending Mar 24, 2012:

activity

time

miles

Cycling

3:51:59

49.44

(4:42)

79.56

(2:55)

Orienteering

2:14:31

16.21

(8:18)

26.09

(5:09)

448

125 /

135c

92%

Warm up/ Warm down

1:23:36

4.97

(16:49)

8.0

(10:27)

Total

7:30:06

70.62

(6:22)

113.65

(3:58)

448

125 /

135c

92%

1:46

0:00

» now

Saturday Mar 24, 2012 #

10 AM

Orienteering (British sprint heats) 14:52 [3] ** 3.5 km (4:15 / km) +25m 4:06 / km
spiked:19/21c shoes: Inov8 Terrafly 303

British sprint heats , started alright , loads of controls though , found it hard to get up any speed , lost + 10 secs on 4 by going to the wrong side of the hill then i caught up some od guy on 1 min but then made a stupid +20 secs mistake by not seeing an uncrossable wall on 17 and running the wrong way round the building . Then i lost a further +15 secs by a bad route choice to 18 . Finished in 17th a min down on chris up in the top 10 , not really happy , but everyone qualified for the B final so it didnt really need to be any quicker really :-)

Warm up/ Warm down warm up/down (warm up) 18:00 [2] 2.2 km (8:11 / km)
shoes: Inov8 Terrafly 303

warm up , jogging drills , strides , stretches

11 AM

Warm up/ Warm down warm up/down (warm down) 10:00 [2] 0.7 km (14:17 / km)
shoes: Inov8 Terrafly 303

with carl

3 PM

Warm up/ Warm down warm up/down (warm up) 10:59 [2] 0.76 km (14:27 / km)
ahr:134 shoes: Inov8 Terrafly 303

to the start , feeling drained at had a stitch so a half hearted drills and strides

Orienteering race (British sprint champs F) 14:47 [4] *** 3.28 km (4:30 / km) +40m 4:15 / km
ahr:177 max:185 spiked:19/21c shoes: Inov8 Terrafly 303

British sprint champs final

crap run , was going alright through 1,2 and 3 , took the bad route to 4 +10 secs , hesitant a bit on 5 , alright through 6,7,8,9 , then badly messed up ten , ran down the steps and right up to the wall , then i realised i couldn't get through and had to run all the way back +30 secs , then straight away lost another +40 secs on 11 , by running into the wrong section of buildings , really frustrated now , then lost another +15 secs on 12 by going to high :@ so annoyed , the rest was pretty clean but the major damage was done :L

40th on the mens ELITE b final , 10nth M18 , over a minute down on Chris Galloway , and jack benham , a bit disappointing the British sprint champs being my best race last year , ah well tommorow is another day

4 PM

Warm up/ Warm down warm up/down (warm down) 8:53 [2] 1.39 km (6:23 / km)
shoes: Inov8 Terrafly 303

warm down with ben and alex

Quali - Course H1B - Splits

Final - Course FB1 - Splits

Friday Mar 23, 2012 #

Note
(rest day)

First complete rest day in over 5 weeks !

Thursday Mar 22, 2012 #

Note
(rest day)

Tapering like a pro

3 PM

Cycling (home from college) 41:10 [1] 11.46 km (3:36 / km)
ahr:109 max:144

back home from college , via the hairdressers , taking it very easy , trying to keep my heart rate under 120 , it was impossible on one of the hills though

C • thought you looked a bit different..... 1

Wednesday Mar 21, 2012 #

8 AM

Cycling (into college) 29:59 [2] 11.4 km (2:38 / km)

a warm morning , not to windy , also quite light traffic , and could get up some speed between traffic lights :-)

2 PM

Cycling (home from college) 32:14 [2] 11.0 km (2:56 / km)

never seem to find cycling home as fun as cycling in , which doesn't feel like it should be right :L

C • YOU FOOL 10

5 PM

Orienteering (sprint 1 Bristol uni) 8:05 [4] *** 1.56 km (5:11 / km) +42m 4:34 / km
ahr:170 max:180 spiked:7/7c shoes: Inov8 Terrafly 303

today there was sprint training organised by Duncan on the new Bristol city center and university map.
first course was round the uni , it was pretty hilly and had lots of steps, i was pretty clean round the course , but i lost about +15 secs by being hesitant on the way to #5 .

Orienteering (sprint 2 ) 6:26 [4] *** 1.48 km (4:21 / km) +7m 4:15 / km
ahr:172 spiked:7/8c shoes: Inov8 Terrafly 303

second sprint race , ran this as trains with some others . it was down around to the center and out finishing by the cathedral , went alright but i lost +10 secs on #9 by overshooting it.

Orienteering (sprint 3 ) 7:18 [4] *** 1.53 km (4:46 / km) +54m 4:03 / km
ahr:174 max:183 spiked:7/8c shoes: Inov8 Terrafly 303

the third sprint , round the cathedral , and then all the way up a massive hill to the uni , mainly around Brandon hill which was pretty good :-) , i was clean apart from on #23 where the map hadn't been finished and there was a marked entrance to the park , but when i got there it was a solid closed gate , +40 secs

Orienteering (sprint 4) 5:19 [4] *** 1.02 km (5:13 / km) +20m 4:45 / km
ahr:173 max:180 spiked:8/9c shoes: Inov8 Terrafly 303

last sprint , mainly around Brandon hill , ran the second half with ben , but then i made a stupid mistake as i got confused by the paths as the map wasn't finished and lost +30 secs

some really good sprint training , and when the map is finished it will be great for the city race next year :-)

6 PM

Warm up/ Warm down warm up/down (warm up/warm down) 6:00 [2] 0.42 km (14:17 / km)
shoes: Inov8 Terrafly 303

warm up/down

Tuesday Mar 20, 2012 #

Note
(rest day)

8 AM

Cycling (into college) 31:36 [2] 11.1 km (2:51 / km)

standard into college

4 PM

Cycling (Home from college) 31:00 [2] 11.4 km (2:43 / km)

Home from college , quite windy

Monday Mar 19, 2012 #

8 AM

Cycling (into college) 32:00 [2] 11.6 km (2:46 / km)

sunny,and , wearing , shorts , and , a , t-shirt , a , very, enjoyable, cycle . feels , so , nice , to, be, cycling, in, shorts, rather, than, chinos, for, a, change, :-)

C • your improper use of apostr... 5

4 PM

Cycling (home from college) 34:00 [2] 11.6 km (2:56 / km)

still very sunny but a bit of a wind . had my own private 30 mins football tutoring in PE , but im still just as bad as i was before. still im not going to log football as it IS NOT real training and will not benefit my orienteering

6 PM

Warm up/ Warm down warm up/down (warm up/down) 14:05 [2] 1.08 km (13:02 / km)
shoes: Inov8 Terrafly 303

jogging to and from the hospital , then some stretching when i got home.

Orienteering (sprint 1) 8:52 [4] *** 1.93 km (4:36 / km)
ahr:176 spiked:17/17c shoes: Inov8 Terrafly 303

i planned myself 3 short sprint courses in frenchay hospital , each with lots of controls to try and get myself to work on quick decisions and keeping in contact with the map before the weekend .

first course in the east part of the map , no real mistakes but i do no the map quite well from planning round here , i felt good and confident.

Orienteering (sprint 2 ) 9:51 [4] *** 2.13 km (4:37 / km)
ahr:167 max:175 spiked:17/18c shoes: Inov8 Terrafly 303

second course , right in the really technical part of the hospital , loads of close together controls , flowed quite well round but hesitated a few times coming out of controls as the lines and circles were everywhere. made a 10 second hesitation on 1 control.

Orienteering (sprint 3 ) 8:01 [4] *** 1.77 km (4:32 / km)
ahr:169 max:177 spiked:11/11c shoes: Inov8 Terrafly 303

last course , in the technical section again , a few longer legs though , kept this course quite clean. not much else to say really

Sunday Mar 18, 2012 #

Note

RG = http://www.ngoc.routegadget.co.uk/ngoc/reitti.cgi?...

11 AM

Warm up/ Warm down warm up/down (warm up) 4:00 [2] 0.73 km (5:29 / km)
shoes: Inov8 oroc 280 (old)

a little shorter than i would have wanted , jogging around and then i started straight away

12 PM

Orienteering race (ngoc parkend walk) 51:00 [4] *** 7.89 km (6:28 / km) +260m 5:33 / km
ahr:174 max:183 spiked:13/15c shoes: Inov8 oroc 280 (old)

ngoc Avon schools league at parkend walk ( forest of dean )

not to sure why ngoc picked this area out of all there areas , nearly all there Saturday league areas are better than this one.

i ran the blue in preparation for next weekend , not a great run , i was going well up to 7 , but then i binned 2.5 mins on 8 , i ran in the way i should have but the forest seemed to runnable and had loads of rides compared to what was mapped , so i started to doubt myself and ran to a path to relocate , i then realised that i was right and had to run all the way back up the hill :@ i don't like to blame the map , but it was a bit strange round there , and talking to people after i wasn't the only one, after that i wasn't to bad , fell over and smashed my left knee in a section of forest with loads of fallen trees ( its a little bruised now ) felt good running though , but i keep struggling to push myself on little events :L made a few other little errors on #1 and #2 but nothing major.

2nd , 24 secs down on Ben which i was pretty pleased about, glad that he found the area just like i did .

C • Parkend 8

1 PM

Warm up/ Warm down warm up/down (warm down) 11:39 [2] 0.72 km (16:11 / km)
shoes: Inov8 oroc 280 (old)

JGING AND STRTCHNG

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