Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: A damp otter

In the 7 days ending Apr 7, 2012:

activity

time

miles

Orienteering

4:51:09

27.3

(10:40)

43.93

(6:38)

645

122 /

136c

89%

Warm up/ Warm down

1:55:11

8.44

(13:39)

13.58

(8:29)

135

2 /

100%

Total

6:46:20

35.74

(11:22)

57.51

(7:04)

780

124 /

138c

89%

2:07

0:00

» now

Saturday Apr 7, 2012 #

11 AM

Warm up/ Warm down warm up/down (warm up) 24:00 [2] **** 3.3 km (7:16 / km)
spiked:2/2c shoes: Inov8 oroc 280 (old)

the long run to the start , then round a couple of "odd" controls on the warm up map , didn't do any drills , but a couple of strides and some stretching , my right glute was a bit sore

12 PM

Orienteering race (JK middle distance) 38:34 [4] *** 5.76 km (6:42 / km) +230m 5:35 / km
spiked:16/20c shoes: Inov8 oroc 280 (old)

JK middle distance race at Dunalastair ( m18 Elite )

aimed for a clean run , #1 was a little weird , dropped about +20 secs due to being to far down the hill , but nothing major compared to others , caught yasha at #2 , dropped a further +25secs on #4 as there was an unmarked veg boundary just before the control , not really concentrating on #6 and let yasha navigate into a mistake , but i quickly relocated +25 secs , major hesitation on #7 as yasha ran completly the wrong direction and i stopped to check the map , after that i was alone for the whole race , was clean everywhere apart from #13 where i made a big hesitation and ran to the wrong hill +1:15 secs ,after that kept it slowish but clean , but looking at winsplits it wasnt that slow and my splits were pretty quick .

made my fair share of misses but most people made more , finished in 2nd , 3 mins down on aidan who flew round in the quickest junior time , over a minute ahead of Chris in 3rd , very pleased 8th fastest junior , good grid position for tommorow. first GOOD jk race , selection race, etc . and it made up for yesterday :----)

route gadget = http://www.jk.routegadget.co.uk/cgi-bin/reitti.cgi...

1 PM

Warm up/ Warm down warm up/down (warm up/down) 5:00 [2] 0.32 km (15:38 / km)
shoes: Inov8 oroc 280 (old)

poor warm down

1 - Splits

Friday Apr 6, 2012 #

Event: JK 2012

1 PM

Warm up/ Warm down warm up/down (Warm up) 22:08 [2] 2.91 km (7:36 / km) +100m 6:29 / km
shoes: Inov8 Terrafly 303

Warming up with katherine in the rain , we ran for 10 mins then i did some drills , 3 strides and then stretching , felt very motivated and focused on the race.

2 PM

Orienteering race (Jk sprint 2012 livingston) 17:56 [4] **** 3.97 km (4:31 / km) +30m 4:21 / km
spiked:24/25c shoes: Inov8 Terrafly 303

Jk sprint at livingston , m18 elite , never felt so relaxed and focused before a race before , i had a pretty solid plan and i stuck to it , went pretty slow , maybe a bit to slow ( got overtaken by a couple of w18's at one point) took a bad route to 9 by going the south route after hesitating over wether you could get through the green or not , got put off at one point on 15 after a woman shouted at me for jumping over a CROSSABLE wall , exiting the courtyard , (i think someone needs to read there map more carefully) , good but still a little slow across the river , very hesistant and slow around the hills , but didnt make any mistakes , a pretty decent run , kept to my plan of keeping it clean , it was a little slow and at no poit in the race did i feel uncomforable. Unfourtanetly there was a negative i accidently must have forgotten that in orienteering its compulsary to visit all the controls. mispuched number 20 ran straight past it too ! 19 and 20 were about 20m apart and in a straight line with 21 , i think i must have assumed when orientating my map that i was at 20 as they were both close to the river. Very annoying seeing as i exited 19 badly anf ran straight past it.

Would have finished in 5th , a great run from ciaran in 17:06 , was a bit annoyed at first , but not 100% fussed really , i had a good run , it was clean , i had really already counted myself out of selection at the middle champs . And im pleased to have my first selection race where i didnt psych myself out , so there is absouloutly no reason to be in a bad mood :---)

C • good clean run tommorow 3

Thursday Apr 5, 2012 #

10 AM

Warm up/ Warm down warm up/down (Warm up) 6:43 [2] 1.15 km (5:50 / km)
shoes: Inov8 Terrafly 303

Warm up round livingston led by kris.

11 AM

Orienteering intervals (Livingston sprintervals) 12:26 [4] *** 3.13 km (3:58 / km) +25m 3:49 / km
spiked:18/20c shoes: Inov8 Terrafly 303

A short traning session with the welsh squad round the livingston training map, mark planned us 3 short sprinterval courses. Which we ran round in trains , with me , stephen , ciaran , nial , sam ,ben and kris and matt ran round. Quite a nice pace , good for getting into the map without breaking the taper. And livingston was a really lovely place for it .

12 PM

Warm up/ Warm down warm up/down (Warm down) 12:45 [2] 0.6 km (21:15 / km)
shoes: Inov8 Terrafly 303

Warm down , hamstring felt fine , left glute was a little sore ( probably hamstring related )

Wednesday Apr 4, 2012 #

Note
(rest day)

Spent the day in edinburgh with katherine , it was so cold , some pretty heavy snow at one point , i dont see how humans have adapted to living here

Tuesday Apr 3, 2012 #

11 AM

Orienteering (Barr wood long legs) 21:36 [2] *** 3.15 km (6:51 / km) +60m 6:16 / km
spiked:6/6c (injured) shoes: Inov8 oroc 280 (old)

Training up at barr wood today , a nice little and very runnable area , been here once before with ben a couple of years ago. Started with the long legs course Hamstring a little sore , but managed to hit all of the controls alright :--)

12 PM

Orienteering (Barr wood marshes course) 20:33 [3] *** 3.43 km (5:59 / km) +40m 5:40 / km
spiked:5/6c shoes: Inov8 oroc 280 (old)

Marshes course , very runnable , got caught up in a massive marsh at one point though and loat a wee bit of time on another control by running up the wrong creek.

Orienteering (No paths) 18:52 [3] *** 2.76 km (6:50 / km) +30m 6:29 / km
spiked:6/7c shoes: Inov8 oroc 280 (old)

Third and final course , the no paths course , made a bigish mistake on 1 +45 secs by missing the reantrent , fine everywhere else abouts , hamstring pretty sore but liveable.

1 PM

Warm up/ Warm down warm up/down (Control collecting) 20:42 [2] 2.27 km (9:07 / km) +20m 8:44 / km
shoes: Inov8 oroc 280 (old)

Collecting the gorse chase controls , there was a peg relay in the afternoon at an area near touch estate but i gave it a miss as to be careful on my hamstring

Monday Apr 2, 2012 #

10 AM

Warm up/ Warm down warm up/down (Warm up) 9:18 [2] 1.1 km (8:27 / km)
ahr:95 shoes: Inov8 oroc 280 (old)

Strange "toilet" warm up with the welsh squad , then jogging down to the finish of the control pick.

11 AM

Orienteering (Control pick) 33:22 [3] ** 4.21 km (7:56 / km) +100m 7:05 / km
ahr:151 max:167 spiked:17/19c shoes: Inov8 oroc 280 (old)

Control pick in a forest near stirling called cambusbarron. Mostly up hill , was orienteering pretty well but it started to rain quite heavily towards the end which was quite offputting . Made a couple of small errors

12 PM

Orienteering (Compass exercise) 14:32 [2] *** 1.66 km (8:45 / km)
ahr:140 max:169 spiked:1/1c (injured) shoes: Inov8 oroc 280 (old)

Started doing the compass exercise ran down the hill , it was pretty rough running , then it started raining really heavily and i lost intrest and judt called it a day and headed back up the hill . After that the rain got really bad and we decided to abandon training.

In the afternoon we went swimming but ut wasnt really training . My hamstring started feeling really tight in the evening. Hope that it sorts its life out life the jk

Sunday Apr 1, 2012 #

11 AM

Warm up/ Warm down warm up/down (Warm up) 7:43 [2] 1.39 km (5:33 / km) +15m 5:16 / km
shoes: Inov8 oroc 280 (old)

Warm up - i was in charge of the walk to the start , i lost more than half the squad , we waited 20 mins and then i had to go and find them

Orienteering (Relocation) 33:39 [3] *** 4.52 km (7:27 / km) +40m 7:08 / km
ahr:142 max:167 spiked:10/10c shoes: Inov8 oroc 280 (old)

In devilla , ran a relocation exercise with ben mitchell.

12 PM

Orienteering (Long legs course) 14:33 [2] *** 1.86 km (7:49 / km) +20m 7:25 / km
ahr:146 max:163 spiked:2/3c shoes: Inov8 oroc 280 (old)

Was very hesitant , only did a couple of legs , the forest was very rough , heathery , billbury

Orienteering (Windows) 4:35 [2] *** 0.7 km (6:33 / km)
ahr:150 max:169 spiked:1/1c shoes: Inov8 oroc 280 (old)

Only one leg of tbe star as i was started to get frustrated with the forest.

1 PM

Orienteering (Talk o) 22:22 [2] *** 3.17 km (7:03 / km) +30m 6:44 / km
ahr:144 max:169 spiked:5/6c shoes: Inov8 oroc 280 (old)

Talk o with ben , the map was pretty incorrect , and i lost my compass which i spent 10 mins looking for , definetly not my best exercise of the day , by this time though it was suprisingly hot !

2 PM

Orienteering (Attackpoint) 24:28 [2] *** 3.62 km (6:46 / km) +40m 6:24 / km
ahr:149 max:171 spiked:9/9c shoes: Inov8 oroc 280 (old)

Attackpoints exercise , i was orienteering a bit better on this one , and it has a few snippits of area which were slightly runnable. Though i did run into an area of dark green near the end which was a bad shout

3 PM

Orienteering (Odds and evens relay ) 13:41 [3] *** 1.99 km (6:53 / km)
ahr:157 max:183 spiked:2/3c shoes: Inov8 oroc 280 (old)

Relay , much the same as the rest of the day really , hopefully my navigation will be better tommorow

4 PM

Warm up/ Warm down (Warm down) 6:52 [1] 0.54 km (12:43 / km)
shoes: Inov8 oroc 280 (old)

Jogging and STRETCHING , then a walk round collecting controls with katherine where we managed to lose the map and drop one of the tapes somewhere in the forest :L

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