Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mini Mus

In the 7 days ending Nov 17, 2018:

activity	#	time	miles		km		+m
Orienteering	7	5:43:00	20.82	(16:29)	33.5	(10:14)	400
Biking	5	2:55:00	21.75	(7.5/h)	35.0	(12.0/h)
Running	5	2:53:00	16.59	(10:26)	26.7	(6:29)	200
S+C	4	1:10:00
Tennis	1	1:00:00
Drills	3	40:00	0.62		1.0
walk/jog	1	20:00	1.24	(16:06)	2.0	(10:00)	100
Total	22	14:41:00	61.02		98.2		700
[1-5]	18	13:31:00

2:45

0:00

» now

Saturday Nov 17, 2018 #

9 AM

Drills 10:00 [2]
shoes: Salomon Speedtrak

A few ladder drills and hurdles

12 PM

Orienteering 1:10:00 [3] *** 7.5 km (9:20 / km) +400m 7:22 / km
shoes: Icebug Spirt7 M OLX

4 dwon hillc ourses with jog back up o the top each roughly 2.5km and +100m

course 1
started off nice and easy, with only one small error coming into #3 a bit early and dropping a bit low because of that.

route https://www.flickr.com/photos/32677799@N02/3102137...

course 2
Went slightly quicker but not as clean, drifted right on my bearing to #1 because of rushing a bit starting off. dropped a bit too low going to #3 but wasn't a terrible line in, lost confidence a bit going to #4 so was slow and hesitant.

https://www.flickr.com/photos/32677799@N02/4591118...

coures 3
Pushing hard on course #4 perfect run, nailed everything and was V happy with my low route to #4 taking a min or so out of Ali

https://www.flickr.com/photos/32677799@N02/4596043...

course 4
pushing hard again but not quite so good, faffed around at #5 as i couldn't find the control but went on anyway as the rock mapping was questionable

forgot to take photo

Not to self: Slow off of the start and don't be scared to take safe routes

walk/jog warm up/down 20:00 [2] 2.0 km (10:00 / km) +100m 8:00 / km
shoes: Icebug Spirt7 M OLX

going to/from the start

3 PM

Orienteering 28:00 [3] **** 2.6 km (10:46 / km)
shoes: IceBug Spirit6 M OLX

Gaffled mass start course at Cambus

Started off ok to the first 2 but was about 150+m to the right having gone down the wrong Re-enterant took for ever to recover but eventually did. Took it slow after that just trying to nail everything with no major errors, didn't feel like doing the other 2 almost identical gaffles as i was losing focus and motivation.

couldn't find map

Note to self: Don't get distracted by others and remember to check compass often

Friday Nov 16, 2018 #

8 AM

Biking 25:00 [2] 7.0 km (16.8 kph)

BTS

4 PM

Biking 40:00 [2] 7.0 km (10.5 kph)

BFS

6 PM

Orienteering 20:00 [4] ** 3.2 km (6:15 / km)
shoes: Salomon Speedtrak

Sprint around Ballater, Nailed everything except i overshot the wee path through the houses near #4 but recovered V quick. Only other mistake was because of an unmapped building just across the grass going to #8 which threw me off for a min.

route https://www.flickr.com/photos/32677799@N02/4504822...

Note to self: simplification and planning = speed

Running warm up/down 18:00 [2] 2.5 km (7:12 / km)
shoes: Salomon Speedtrak

Warm down with Oscar and Finlay, went the wrong way adding 800m

9 PM

S+C 15:00 [0]

Perfect 10

Thursday Nov 15, 2018 #

8 AM

Biking 25:00 [2] 7.0 km (16.8 kph)

BTS

4 PM

Biking 40:00 [2] 7.0 km (10.5 kph)

BFS

7 PM

Tennis 1:00:00 [3]

Tennis W Graeme

10 PM

S+C 15:00 [0]

Perfect 10

Wednesday Nov 14, 2018 #

Note
(rest day)

Rest day - tired

Got a lift to school

C • lift 1

4 PM

Biking 45:00 [2] 7.0 km (9.3 kph)

BFS

10 PM

S+C 15:00 [0]

Excercises

Tuesday Nov 13, 2018 #

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, 2018 #

10 AM

Drills 15:00 [2] 1.0 km (15:00 / km)

Ladder drills and hurdles + short jog

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, 2018 #

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

« Earlier | Later »