Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GraceE

In the 28 days ending Feb 28, 2010:

	activity	#	time	miles	km	+m
	Running	24	17:21:29	25.79	41.5		6c
	Orienteering	9	7:51:42	36.72	59.1	1625	183c
	Total	25	25:13:11	62.51	100.6	1625	189c
averages - weight:54.3kg

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Sunday Feb 28, 2010 #

10 AM

Running race 1:59:50 [3] ** 14.0 km (8:34 / km)
6c shoes: Adidas Swoop - old

Meldon Hill Race (Dartmoor), Medium course.
We had maps and the medium course had 6 checkpoints. On the way to c2 the fog closed in and I could only see a few meters around me. The map was very simplified due to the scale so with the low vis I didn't know where I was for about 15mins. It was just ridiculous. Then there was a tiny gap in the fog for a minute and I could see a spur so knew kind of where I was and could find c2. Similar story to c3, no vis, never saw any other people and did a few circles in the mist (the compass kept changing directions!)... lost another 10mins(?) and then when I stumbled across a track I changed my mind about my route and went the slow but safe way. Then the mist cleared and I could actually see where I was going and could push hard in places. Very wet (marshes) and snowing at times.

C • sounds like fun! not. at... 3

Saturday Feb 27, 2010 #

Running 36:00 [3]
shoes: Asics Trail Attack - old

Near/in Branscombe (filthy coast track meant I bailed on a longer run).

Friday Feb 26, 2010 #

7 PM

Running (streets) 37:30 [3]
shoes: Asics Trail Attack

Stoke Bishop, Henleaze, WoT.

Thursday Feb 25, 2010 #

6 PM

Running hills (grass) 10:00 [5]
shoes: Adidas Swoop - old

10 x 1min hills on Shirehampton golf course with Keith and Matt.

Running 30:00 [2]

Warm-up, down, and recoveries. Cold and raining.

Wednesday Feb 24, 2010 #

12 PM

Running (streets) 1:13:00 [3] 14.5 km (5:02 / km)
shoes: Runners

To the Downs and around the west side on the road. Over to the suspension bridge and down on to the Portway. Along that to Sea Mills and back through Stoke Bishop. Felt very tired the whole way.

Tuesday Feb 23, 2010 #

7 PM

Running race 19:28 [5] 5.0 km (3:54 / km)
shoes: Runners - old

Bridge Inn 5km, in some pretty depressing weather.
3.39
3.51
(2.5km in 9.20 - same as last time)
4.01
4.02
3.52
I've decided that it's all downhill until the turnaround and all uphill on the return. I felt pretty fatigued on the way back. Last 1km was good considering the icy rain that made my face go numb.

Running warm up/down 20:00 [2]

Monday Feb 22, 2010 #

4 PM

Running (streets) 40:00 [3]
shoes: Runners

The Dingle and Stoke Bishop.

Sunday Feb 21, 2010 #

Orienteering race 1:18:58 [4] *** 9.0 km (8:46 / km) +450m 7:01 / km
25c weight:54kg shoes: o-shoes

Forest of Dean again, on Lydney Park.
Pretty clean. Long hesitation near c15 (was in the circle). Probably didn't execute the long leg to c5 well. Really struggled to run with any speed - the brambles, snow and constant mud meant that it was not my cup of tea. Good to do a tough run for 80mins though... also my concentration was much better than during Saturday's race, which was my aim.
Anne ran a good time (76.40).

Running warm up/down 20:00 [2]

Saturday Feb 20, 2010 #

Event: Southern Champs

Orienteering race 43:24 [4] *** 5.3 km (8:11 / km) +130m 7:18 / km
20c shoes: o-shoes

Mallards Pike, Brown course.
Lost 5mins or so on c11, went left to run around some green but there was no end to the green and it pushed me too far left. Thrashed around in the scrub for a while before relocating off a track junction. Lots of snow and mud and I was pretty over it by the end.

Running warm up/down 10:00 [2]

Just a warm-up.

Friday Feb 19, 2010 #

Note
(rest day)

Thursday Feb 18, 2010 #

5 PM

Running (streets) 31:00 [3]
shoes: Asics Trail Attack

The Dingle and Stoke Bishop.

Running intervals 6:00 [4]

6 x 1min (1min rec). Just a mini intervals session as it was snowing.

Wednesday Feb 17, 2010 #

4 PM

Running (streets) 44:00 [3]
weight:54.1kg shoes: Runners

Around Sneyd Park and Stoke Bishop.

Tuesday Feb 16, 2010 #

Orienteering race 40:50 [5] *** 6.6 km (6:11 / km) +160m 5:31 / km
25c shoes: Asics Trail Attack

Day 4, Lagoa da Vela.
I had a good run apart from some small misses / long hesitations at c17, c19 and c21 (the central butterfly control for the third visit!). The visibility was much better than the previous couple of days and I found the orienteering easier. I was really quite tired in the legs, however. 9th place, 8mins10 behind SNL.

C • Well done 3

Running warm up/down 20:00 [2]

Note

I came 8th overall in the O Meeting, which I was satisfied with. The terrain was awesome and I'm really glad I went, even if it was bloomin cold the whole time!

Monday Feb 15, 2010 #

Orienteering race 1:16:06 [4] **** 10.7 km (7:07 / km) +235m 6:25 / km
27c shoes: Asics Trail Attack

Day 3, Quiaios.
Same type of terrain as day 2, with reduced visibility and intricate contour detail. I started off steady and really wanted to concentrate well. c1 was the central control for the butterfly loops so we got thrown into those early and I did them ok (definitely got lots of practice at butterfly loops this trip!).
Lost a small bit of time on a tiny leg to c17, but other than that I lost time during long legs from hesitations and small zig-zags. Felt tired for the last few controls. 10th place, 10mins behind HJ.

Running warm up/down 20:00 [2]

Sunday Feb 14, 2010 #

Orienteering race 41:54 [4] **** 6.2 km (6:45 / km) +120m 6:10 / km
26c shoes: Asics Trail Attack

Day 2, Middle distance WRE near Quiaios.
Not a good race. Felt rushed from the beginning and made a nice 90sec mistake on c5 which was won in 31secs. Then felt even more rushed and lost more time in lots of different control circles. Doh! I hope I will learn a few things from this race though. 32nd place, 10mins behind SNL. The field was bigger today thanks to the WRE status.

Running warm up/down 20:00 [2]

Saturday Feb 13, 2010 #

Event: Portugal 'O' Meeting ' 2010

Orienteering race 56:50 [5] *** 9.0 km (6:19 / km) +150m 5:50 / km
24c shoes: Asics Trail Attack

Portugal O Meeting, Day 1 - 'Leirosa'.
Took it steady for the first 4 controls. Small miss on c4 (30secs?). Then had good flow for the rest of the course, with another small miss at c21. It was a fun area with a mix of open sand, 'white' forest, and some green patches between the yellow and the white. Visibility generally quite good and fast running. Pleased with how I orienteered - good concentration. 8th place, 6min50 down on HJ.

Running warm up/down 20:00 [2]

Friday Feb 12, 2010 #

Orienteering 34:00 [3]
shoes: Asics Trail Attack

Flew to Lisbon and travelled up to Quiaios. Went for a little run on a model map. Very slow and careful early on but good pace and flow for the last few controls.

Thursday Feb 11, 2010 #

Running (streets) 50:00 [3]
shoes: Asics Trail Attack

I went for a run around the Dingle as a warm-up. I actually also ran around Stoke Bishop too. I ended up at Coombe Dingle Sports Centre after 38mins and decided to do 10 x 30secs instead of 10 x 1min. After 3 x 30secs I decided to go home. Felt amazingly crap.

Wednesday Feb 10, 2010 #

Running (paths) 1:05:00 [3]
shoes: Walshes

Around Blaise.. then took a bad path on the side of Kings Weston Hill and got stuck in some prickles and mud and walked for a bit (stopped timing). Did a lap of the playing fields in front of Kingsweston House (it looks nice) then home via Henbury golf course. Felt tired.

Tuesday Feb 9, 2010 #

Note
weight:54.4kg (rest day)

Too cold.

Monday Feb 8, 2010 #

Note
(rest day)

Sunday Feb 7, 2010 #

Orienteering 48:50 [5] *** 6.2 km (7:53 / km) +180m 6:53 / km
19c shoes: o-shoes

Local event on Sandford and Lyncombe Hill.
Nice area and I was having fun but got quite tired near the end... I also lost a minute or two at c19 at the end, shouldn't have switched off!

Running 45:00 [2]

To the start and back (10mins), then a 35min run partly with MattC and MattF for a bit after the orienteering. Tired, slow and a bit dizzy.

C • ...and a bit grumpy :-p ... 9

Saturday Feb 6, 2010 #

Orienteering 50:50 [4] *** 6.1 km (8:20 / km) +200m 7:10 / km
17c shoes: Adidas Swoop - old

Local event on 'Cranham Woods'.
Wanted to run hard but there was just so much mud and it really slowed things down. Really slippery. A bit up/down/left/right on some controls, the worst being c6 where I cut up across the hill and just kept going up when the control was already below me. Should have aimed off a bit more.

C • Cranham is always muddy 2

Running warm up/down 15:00 [2]

Friday Feb 5, 2010 #

6 PM

Running (streets) 58:00 [3]
weight:54.6kg shoes: Runners

With Matt - Coombe Dingle, Sneyd Park, Stoke Bishop. Matt got us lost despite insisting that he knew where we were and that he was taking us 'the quickest way home', and so the run was a little longer than I wanted. Oh well, chips for dinner :D

Thursday Feb 4, 2010 #

Running intervals (streets) 25:00 [4]
shoes: Asics Trail Attack

1min,2,3,4,5,4,3,2,1 with 1min rec between each. Similar loop to last week (Henleaze, Stoke Bishop). Got a stitch near the end but felt ok otherwise.

Running 25:30 [3]

10mins w/u, 8mins recoveries, 7.5min w/d.

Wednesday Feb 3, 2010 #

Running (paths) 1:23:00 [3]
shoes: Adidas Swoop - old

Parked near Leigh Woods. Ran through there for 30mins, then headed out across the A369 and down Sandy Lane to run on some public footpaths around that area. Saw a deer in a tiny bit of wood which was nice.
A few stops when I couldn't remember which way to go. It was nice to go for an explore but the mud was really disgusting. Finished by running back across Ashton Court golf course.

Tuesday Feb 2, 2010 #

7 PM

Running (streets) 16:05 [4] 4.0 km (4:01 / km)
shoes: Asics Trail Attack

Training with Bristol & West Athletics Club (intermediate group) at Coombe Dingle Sports Centre. Did my first 4km road loop starting with a few other girls, we were told to run together so I hung back a little and ran at a comfortable tempo pace.

Running 15:06 [5] 4.0 km (3:47 / km)

We hung around for 5mins, then ran a second loop. This time I started 1min behind the girls. I went as hard as I could this time, but of course wasn't feeling as fresh. It went well and I overtook the girls before the finish.

Running warm up/down 20:00 [2]
weight:54.6kg

To the sports centre and home again with Matt.

Monday Feb 1, 2010 #

Running (60% grass, 40% streets) 47:00 [2]
shoes: Asics Trail Attack

To the downs and around, then back (very easy pace).

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