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Attackpoint - performance and training tools for orienteering athletes

Training Log: FW

In the last 7 days:

activity # timemileskm+m
  Orienteering3 4:39:00 23.67(11:47) 38.1(7:19) 50023 /0%
  Running3 2:21:00 16.28(8:40) 26.2(5:23) 500
  Strength and Core1 55:00
  Stretching4 50:00
  Cycling1 45:00
  Total8 9:30:00 39.95 64.3 100023 /0%
averages - sleep:8
«
2:35
0:00
SuMoTuWeThFrSa

Saturday Nov 18 #

Cycling (Turbo) 45:00 [3]

Easy Spinning

Friday Nov 17 #

Running (Terrain) 47:00 [3] 7.1 km (6:37 / km)
slept:8.0

Short WU and CD with 10mins * 4 steady terrain. Had the joy of a lift there and back, so really got to focus on terrain running rather than 6km return to get there and back. I am surprised by how fast the running in the forest is and that underfoot it is relatively dry. Was all in the dark which made it fun and exploring bits of the forest I have never been too was good. Although the majority of the forest has large rolling contour features and vegetation boundaries there are a couple on interesting wee areas of complex gullies/re-entrants. This combined with the terrain round the small quarries and linked into the steeper stuff to the north and a bit of moor and there could be some usable orienteering terrain. Maybe Corrennie has some potential as a map for summer sprints/level D events?

Thursday Nov 16 #

Running 39:00 [3] 8.1 km (4:49 / km) +200m 4:17 / km
slept:8.0

Quick blast running some errands. Legs not liking the hard surfaces, and not particularly fresh either. Nice to get out especially after a solid 4h maths revision session and test at school to make up for the last few days.

Strength and Core 55:00 [3]

Good session. Working on technique and lots of core strength. A few leg strength exercises and some good stability work. I think doing this sort of thing weekly will really help.

Stretching 20:00 [3]

Perfect 10 + Rollers

Wednesday Nov 15 #

6 PM

Orienteering 1:01:00 [3] 7.6 km (8:02 / km)

DNC Used as training. Aimed to nail the technical sections and keep it easy on the rest, as it was inevitable that there would be some pointless legs. Chose poor routes but that wasn't the focus of the evening so not bothered. Nailed the first technical area, only a brief pause (10s) but map contact was brilliant. Was right next to 4 but walked away only to see it! Too far left on 5 but relocated excellently and aced 6. Ok to 7 and got caught in brack on way to 8. Fell low and right on way to 9, didn't keep map contact, should have used vague contours more. Thought I was lower than i was on path to 11, lost 2 mins. Was even standing next to a signpost that pointed down the right path! But again relocated fine, lost 2 mins. Not motivated for last 3 controls and was happy to keep the pace chilled so did so. Let's not discuss why I didn't take the path to the finish.

DNC3
8 PM

Stretching 10:00 [3]

Perfect10

Tuesday Nov 14 #

Running 55:00 [5] 11.0 km (5:00 / km) +300m 4:24 / km

12*1 with 1mins rest. First proper intervals of the winter. Was waiting for the camp to before doing any and am pleased at how i was feeling in them today. So kept it chilled in first couple and let the others settle down, once properly warmed up i got into the flow of it and started feeling strong, lots of aerobic exercise over the last 6 weeks with little intervals has been good and my fitness is definitely in a solid place. Never felt like i had a killer kick in any of the intervals but am not surprised after such a break from structured intervals. Bring on winter.....

Stretching 10:00 [3]

perfect 10

Monday Nov 13 #

Orienteering 1:13:00 [3] 10.3 km (7:05 / km) +500m 5:42 / km

Docharn, fantastic area absolutely loved it despite having no legs and a disintegrating shoe! Whole exercise was routechoice and went for terrain on first leg but executed the last 1/10th badly so lost time. Fell short on 2 before nailing everything except 9, going slow due to feeling tired from 20km of orienteering yesterday, yet once i got a grasp of the map i kept the concentration up. I fell too far right on 9 and didn't traverse the slope enough, need to to some slope o exercises.

Sunday Nov 12 #

Orienteering race 1:08:00 [3] *** 10.1 km (6:44 / km)
spiked:23/

Anagach Brown - Kept it steady at the start and nailling 1 and 2. Lost 1mins on 3 as i looped round a path by accident but hit it perfectly once i relocated. Smooth all the way to 20 after this with minimal time losses, a few 10s here or there on lack of terrain visualisation on approach but was acing control circle visualisation. Taking the path from 15 was a mistake as it lost me 1.5mins. I mistook a earthbank for a index contour, so lost out on the good choice. 16 was the biggest waster during this 'smooth' time, as i looped into it after spending longer on track. Was right on 20 as i lost map contact. Dropped into a depression by accident at 22 and lost 1mins, slow and steady and i would have been fine. then clean to finish except wallowing in a bog.

Orienteering 1:17:00 [3] 10.1 km (7:37 / km)

Tomvaich technical training. Line course to start then 2 circular map courses. Clean on second course but a few pauses and tired legs. Mistakes on first were losing contact in a vague area and not looking closely for the small kite. I triple check my location by running to other re-entrants before finding the kite! Very please to keep the concentration throughout. Made it 20km of orienteering in a day by collecting controls :)

Stretching 10:00 [3]

perfect10

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