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Attackpoint - performance and training tools for orienteering athletes

Training Log: Mini Mus

In the last 7 days:

activity # timemileskm+m
  Orienteering4 3:45:00 12.55(17:56) 20.2(11:08)
  Running4 2:35:00 15.04(10:18) 24.2(6:24) 200
  Biking4 2:10:00 17.4(7:28) 28.0(4:39)
  Tennis2 1:50:00
  S+C4 1:00:00
  Drills1 15:00
  Total17 11:35:00 44.99 72.4 200
  [1-5]13 10:35:00
«
2:45
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ThFrSaSuMoTuWe

Tuesday Nov 13 #

10 AM

Drills 15:00 [1]
shoes: Salomon Speedtrak

A few ladder drills, hurdles and a wee jog
11 AM

Running 1:00:00 [3] 9.0 km (6:40 / km) +200m 6:00 / km
shoes: Salomon Speedtrak

run up Tom an t-Suidhe Mhoir, started at the Brig O Broon car park and then anlong the side of the brown, had some good fun constantly crossing the river braiding along the old track and then up a large track to the top, pushed a bit on the last climb. Very fun pacy descent straight down through the heather back to the car park.
2 PM

Orienteering 35:00 [2] **** 3.5 km (10:00 / km)
shoes: Salomon Speedtrak

Contour and compass on muir of Dinnet south

Was ok up until #5 and then screwed up 6,9,10,11,12. V tired and didnt have motivation so took it slow and tried to keep focus.

route https://www.flickr.com/photos/32677799@N02/3199502...

Monday Nov 12 #

12 PM

Orienteering 1:00:00 [3] *** 5.7 km (10:32 / km)
shoes: IceBug Spirit6 M OLX

V fun around the best O area in Scotland - Docharn

Worked on accurate bearings on the first section which worked well with only one error not paying attention of exit direction coming out of #9. Then worked on control flow in the next bit which didn't go so well because of not seeing tapes on a couple of them and being way too low for #13 binning a good 2 mins. Then worked on speed and traffic lighting in the fast birch bit with the only error being veg mapping related (unsurprising given its age). In hindsight probably should have swapped bearings and control flow for max effect.

Note to self: bearings are good

route https://www.flickr.com/photos/32677799@N02/3199501...

Running warm up/down 20:00 [1] 2.2 km (9:05 / km)

Jog to/from start and finish
2 PM

Running 1:05:00 [3] 11.5 km (5:39 / km)
shoes: Salomon Speedtrak

long 'recovery' run from Rothiemurchus around Loch An Eilean and back. Calfs started hurting after the bit on the road section and then was a bit achy after that as i got dropped.

Sunday Nov 11 #

12 PM

Orienteering 1:30:00 [3] **** 8.0 km (11:15 / km)
shoes: Icebug Spirt7 M OLX

Corridor course round Glen Fearder - start of Maroc talent squad weekend

Did pretty good, was working on speed so went one nit fast and then the bext slow etc. Only real mistake was coming down offof the hill and got confused with boulders and contours so ended up right of the right hand ridge rather than right of the left hand one.

Note to self: When simple or fast push harder

route https://www.flickr.com/photos/32677799@N02/4581683...

Running warm up/down 10:00 [1] 1.5 km (6:40 / km)

Jog to/from start and finish
5 PM

Orienteering 40:00 [3] ***** 3.0 km (13:20 / km)

OFenceive Dark Tortcher

22 fences 20 of them at least 2m high - interesting air photo missing a few lochs good group excercise.
8 PM

S+C 25:00 [0]

stretching and physio excercises

Saturday Nov 10 #

Note

rest day for the upcoming week

Taking tree guards off of trees for 3hours not too difficult or strenuos though
9 PM

S+C 10:00 [0]

Stretching

Friday Nov 9 #

8 AM

Biking 25:00 [2] 7.0 km (3:34 / km)

BTS
4 PM

Biking 40:00 [2] 7.0 km (5:43 / km)

BFS
7 PM

Tennis 1:00:00 [3]

started off trying to do some useful things but didn't work with the horisontal rain and wind so just played some games and messed around
8 PM

S+C 15:00 [0]

Excersises

Thursday Nov 8 #

8 AM

Note

No BTS as couldn't get a lift to tennis
4 PM

Biking 40:00 [2] 7.0 km (5:43 / km)

BFS
6 PM

Biking 25:00 [2] 7.0 km (3:34 / km)

Biking to tennis
7 PM

Tennis 50:00 [3]

stopped half way through for 30+ mins as the rain was making it unplayable but started again once it stopped
10 PM

S+C 10:00 [0]

Stretching

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