Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: georgiajones

In the 30 days ending Jun 30, 2014:

	activity	#	time	miles	km	+m
	Running	16	10:27:53	57.94	93.24	608
	Orienteering	6	5:30:20	15.47	24.9	315
	Core	3	1:10:00
	Stretching	1	10:00
	Total	19	17:18:13	73.41	118.14	923
	[1-5]	19	17:08:13
averages - rhr:57

1:46

0:00

» now

Monday Jun 30, 2014 #

Orienteering 35:00 [3] 4.0 km (8:45 / km)

Out at Gumble Pinnacles... my short legs struggled with clearing the fences but otherwise really fun and the sun was out :))))

Orienteering 25:00 [2]

Went out with Jock, looking at straight-lining controls as opposed to skirting around in the open - very interesting

Orienteering 36:00 [3] 4.0 km (9:00 / km)

Went out with the M16s/M14s around the Long course - they ran very quickly but managed to keep up and lead a couple of legs too :)

Sunday Jun 29, 2014 #

Orienteering race 25:00 [3] 3.5 km (7:09 / km)

Weather had worsened considerably (apparently the temperature was -2 with major wind chill factor)

Running 10:00 [3]

Adjusting and examining running technique

Saturday Jun 28, 2014 #

Orienteering 30:00 [2]

Control collecting

Orienteering race 36:00 [3] 4.0 km (9:00 / km)

Relay simulation - was sooo freezing at the beginning but thankfully warmed up into it. Course was good and explored open grass as well as some interesting rock

Orienteering 40:00 [1]

Looking at map detail and reading rock

Friday Jun 27, 2014 #

Running 35:00 [3] 4.0 km (8:45 / km)

Hill sets of 40 secs on/ 20 secs off, with 2k warm down

Thursday Jun 26, 2014 #

Running 35:36 [3] 6.2 km (5:45 / km) +90m 5:21 / km

Core 30:00 [3]

with stretching

Tuesday Jun 24, 2014 #

Running 30:00 [3] 5.2 km (5:46 / km)

Intervals with a bit of climb plus 2k warm up/down

Core 20:00 [3]

Monday Jun 23, 2014 #

Running 1:00:00 [3] 10.85 km (5:32 / km) +114m 5:15 / km

A bit slower than usual probably influenced by lack of sleep and no dinner

Sunday Jun 22, 2014 #

Note

No run today as the chinese public speaking took up most of the day

Saturday Jun 21, 2014 #

Running 24:04 [3] 5.1 km (4:43 / km) +22m 4:37 / km

Wednesday Jun 18, 2014 #

Running 20:00 [3] 3.5 km (5:43 / km)

Rainbow Hill reps with 2k warm up/down

Tuesday Jun 17, 2014 #

Running 1:32:00 [3] 10.0 km (9:12 / km)

2k warm up, with some run throughs and drills. The set today was Pyramid aka fartlek -> 1min on/off, 2min on/1min off, 3min on/1min off, 4min on/1min off, 5min on/2min off. Then we reversed down the pyramid, increasing the speed. After that we did 4x 30sec on/off. Finished off with a 1k warm down and 3x 1.30min plank... really fun but definitely hurt, good for practising running on tired legs :)

Saturday Jun 14, 2014 #

Running 1:24:21 [2] 12.6 km (6:42 / km) +176m 6:15 / km

Very easy jog with mum, working out a few niggles

Thursday Jun 12, 2014 #

Note
(rest day)

A day before settling back into the training plan again - past two days useful for burning up some energy and stretching out the legs

Wednesday Jun 11, 2014 #

Running 30:01 [3] 5.94 km (5:03 / km) +92m 4:41 / km

Tuesday Jun 10, 2014 #

Running 1:30:00 [3] 10.0 km (9:00 / km)

Warmed up with the usual 2k and then some 100m sprints and drills to get warmed up for the set. Set tonight was 10x 400m on/off alternatively, which on the hard lap built from 80% to 100% over 100m. After that, it was 10x 200m on/off, which was flat out on the hard lap. Really fun and nice to stretch out the legs and burn the lungs after the more restrained running that came with navigating the terrain on the three-day

Monday Jun 9, 2014 #

Orienteering race 41:46 [3] 3.3 km (12:39 / km) +140m 10:27 / km

Same map as yesterday - really fun but found I kept making a lot of little errors which added up at the end and couldn't run as hard as I'd liked cause of a stupid decision to contour around a rocky ridge instead of down a clear gully

Running 10:00 [3] 1.5 km (6:40 / km)

Note
rhr:53

Sunday Jun 8, 2014 #

Orienteering 47:23 [3] 4.3 km (11:01 / km) +140m 9:29 / km

Intimidating is probably my favourite word for this kind of terrain but after the first few controls, and a 3min error, I got into it

Running 15:00 [3] 2.0 km (7:30 / km)

Warm up/down

Saturday Jun 7, 2014 #

Orienteering 14:11 [3] 1.8 km (7:53 / km) +35m 7:11 / km

Around some really good terrain - open to mining areas so very fast :)) a few frustrating errors but really enjoyed it

Running 20:00 [3] 2.5 km (8:00 / km)

warm up/down

Thursday Jun 5, 2014 #

Running tempo 15:00 [4] 3.0 km (5:00 / km)

Super short jog to keep the legs ticking over... still feel ill but hopefully it clears up before the weekend

Stretching 10:00 [0]