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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: georgiajones

In the 30 days ending Apr 30, 2017:

activity # timemileskm+m
  Running17 9:55:42 12.3 19.8 80
  Orienteering10 8:57:36 25.38 40.85 775
  Cycling1 3:00:00
  Total20 21:53:18 37.69 60.65 855

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Sunday Apr 30, 2017 #

Orienteering 1:05:00 [3]

A trot round Belanglo Forest - great running terrain but I was just slow, still tired from yesterday and not feeling great. Good compass work practice thru the clear bush.

Saturday Apr 29, 2017 #

Orienteering 1:45:00 [5] 9.0 km (11:40 / km)

Sprint training: 6xintevals of between 0.7-0.9km courses around Sydney Uni, with 4min rest in between. Then a full course of 3.2km but I cut out heaps coz I just felt knackered.

Tuesday Apr 25, 2017 #

Running 1:01:42 [4] 9.0 km (6:51 / km)

Hard run along the Lane Cove again ft Paula's group

Sunday Apr 23, 2017 #

Running 1:30:00 [2]

Easy run round lane cove with fam

Saturday Apr 22, 2017 #

Note
(rest day)

Travelling

Friday Apr 21, 2017 #

Cycling 3:00:00 [3]

Mountain biking around the slopes of the Long this week! So many bruises but heaps fun

Thursday Apr 20, 2017 #

Orienteering race 21:20 [5] 2.9 km (7:21 / km)

Middle Earth sprint - last race :( super fun and fast, except for a minute error on a leg by missing a track thru the bush from a sidewalk, was a nice clean run. This carnival has been so much fun, can't believe it's all over

Running warm up/down 15:00 [3]

Wednesday Apr 19, 2017 #

Orienteering race 1:09:00 [4] 6.1 km (11:19 / km) +90m 10:32 / km

Pretty fast along the tracks, stuffed no16 coz I just didn't read my map or compass well. Feeling exhausted.

Running warm up/down 20:00 [3]

Tuesday Apr 18, 2017 #

Note
(rest day)

Monday Apr 17, 2017 #

Orienteering race 41:25 [4] 3.3 km (12:33 / km) +170m 9:59 / km

Slow race. I stayed with Heidi pretty much the whole course and lost a heap of time trying to climb between two pagodas I couldn't get down. Because I wasn't staying 100% in touch with the map, combined with hesitancy across the mud, it resulted in sloppy routes and pace. Of course the map was brilliant though, I could read it pretty well and still had a heap of fun

Running warm up/down 15:00 [3]

Sunday Apr 16, 2017 #

Orienteering 40:50 [3] 4.6 km (8:53 / km) +140m 7:42 / km

Relay, leg 2 - was so happy with my run, felt like I ran well and was much more confident about reading the map. Few minor errors, veering off course on no7, probs costing me 3-4min, as well as a number of running a bit too far to one side of controls. Overall, had a heap of fun and loved the vibe of the carnival

Running 15:00 [3]

Pitiful amount of time, but intermittent rain discouraged any proper warm up/down

Saturday Apr 15, 2017 #

Running warm up/down 15:00 [3]

Didn't really get much of a warm up coz of the cramped start

Orienteering 1:28:50 [4] 5.85 km (15:11 / km) +240m 12:36 / km

This was an interesting one. Came back feeling like I had run a right shocker but was pleasantly surprised by my rank.

Looking at Winsplits, the original savage, i held 2nd from no4 until a mess up at no10 due to hesitancy with scale, knocking me back 10min. From no10-15, surprisingly held 3rd until a silly choice to go straight as opposed to track, costing me about 2-3min.

Felt physically strong and springy up the sandy dunes at the end which was a surprise so I'm pleased about that progress. However, I was nervous about the terrain heading in, which meant I opted for wider, safer options and repeatedly double-guessed myself - definitely feel like that behaviour held me back.

Lots to look at here in terms of what to work on but I really enjoyed myself - beaut terrain once ur out of the cutty grass

Friday Apr 14, 2017 #

Running warm up/down 15:00 [3]

Felt pretty springy and fresh

Orienteering race 18:47 [4] 3.1 km (6:04 / km) +45m 5:39 / km

Felt fresh n raring to go, which shows through on the first few controls on Winsplits. thx to the sample map, was enthusiastic bout the complex bit at the end, which i feel made it cleaner and quicker. Lost 30sec at no13 n took a poor routechoice to no10 which cost me a place or two according to Winsplits but can't be unhappy with that run, super enjoyable and super fast

Thursday Apr 13, 2017 #

Note
(rest day)

Wednesday Apr 12, 2017 #

Running 30:00 [3]

Run around the block to keep the legs ticking over

Tuesday Apr 11, 2017 #

Running 30:00 [3]

30min w/ 5x100m bursts

Monday Apr 10, 2017 #

Note
(rest day)

Woo!!! Tapers r the best!
C • tapers :D 1

Sunday Apr 9, 2017 #

Running 1:00:00 [3] 10.8 km (5:33 / km) +80m 5:21 / km

Classic canal run ft dad

Saturday Apr 8, 2017 #

Running 39:00 [3]

Easy run round the bay, best weather for running

Friday Apr 7, 2017 #

Note
(rest day)

Thursday Apr 6, 2017 #

Running warm up/down 15:00 [3]

Orienteering intervals 45:00 [3]

Star relay around the park ft head torches and mud - short n sweet n made me work harder than I thought

Wednesday Apr 5, 2017 #

Running (Terrain) 1:00:00 [3]

"HIGH KNEES" - 3 different loops in the bush, each done 6 times

Tuesday Apr 4, 2017 #

Note
(rest day)

Monday Apr 3, 2017 #

Running 1:00:00 [2]

Easy run, nice temp ft drizzle

Sunday Apr 2, 2017 #

Orienteering 42:24 [4] 6.0 km (7:04 / km) +90m 6:34 / km

Metro #1: Made a horrendous decision that cost me an extra km in the middle of the course, resulting in a gleeful younger sister beating me, but was happy with how I'd physically improved, esp up those hills (argh)

Running warm up/down 10:00 [2]

Saturday Apr 1, 2017 #

Running warm up/down 15:00 [2]

Running hills 30:00 [3]

1 set of 10 short bursts up a hill followed by 2x4x30sec hill and a follow through, to practice running through the lactate. Why are hills so satisfying??

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