Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Whitesheep

In the 7 days ending Apr 12, 2009:

activity	#	time	miles		km		+m				load
Orienteering	4	4:53:14	23.86	(12:17)	38.4	(7:38)	795	70 /	90c	77%	215.5
Road running	3	1:35:00									28.0
Terrain running	2	35:00									7.0
Total	6	7:03:14	23.86		38.4		795	70 /	90c	77%	250.5

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Sunday Apr 12, 2009 #

Orienteering race (JK Classic) 2:11:06 [4] **** 14.8 km (8:51 / km) +520m 7:32 / km
spiked:24/31c shoes: VJ Integrator

Long race around more tough areas. Didn't feel I was likely to do well, and wanted to have a good relay run, so held off here.

Still made scrappy mistakes, especially #7, #8 and #12 which were terrible. But generally cleaner than previous 2 days. Should have been more careful after #6 - hit a boulder on a hillside nicely and then got totally over-confident.

46th of 53, last of Team Monday and a good 10 mins down on the main pack. Won in 87:29 (+50%).

Terrain running warm up/down 10:00 [1]
shoes: VJ Integrator

Saturday Apr 11, 2009 #

Orienteering race (JK Middle) 50:46 [5] **** 5.4 km (9:24 / km) +265m 7:33 / km
spiked:11/20c shoes: VJ Integrator

Kyloe - really tough, physical area. Never felt confident and missed several times, though always in the control circle. Like yesterday just didn't feel up to navigating quickly. Really struggled with the terrain, especially to #8.

42nd of 62, third of Team Monday. Won in 34:47 (+45%)

Terrain running warm up/down 25:00 [1]
shoes: VJ Integrator

Friday Apr 10, 2009 #

Event: JK 2009

Orienteering race (JK Sprint) 21:22 [4] ** 3.2 km (6:41 / km) +10m 6:34 / km
spiked:25/27c shoes: Asics 2140

Sprint race around Newcastle. Two proper mistakes - ended up the wrong side of #6 and hesitated on the way out of #25, got confused by heading back towards #24. But to be honest I was a bit scrappy to all controls, didn't feel like I could push as hard as I wanted to.

68th out of 130 or so, last of Team Monday (Dr. Bone 1st in 20:12 so we were all pretty close). Won in 16:30 (+30%).

Road running warm up/down 25:00 [1]
shoes: Asics 2140

Light jogging before&after plus a 10 minute loosener back at Em's.

Thursday Apr 9, 2009 #

Road running 25:00 [1]

Gentle jog with a few short strides.

Wednesday Apr 8, 2009 #

Orienteering (Sallowvallets) 45:00 [3] *** 8.0 km (5:38 / km)
spiked:6/7c shoes: VJ Integrator

Team Monday technical training.
Route choice exercise with matt and keith. Went pretty quick between controls but with long rests in between - that worked well as it wasn't too tiring.
Got into the map much quicker than last week, this technical training malarky is not a bad idea!

Orienteering (Sallowvallets) 45:00 [2] *** 7.0 km (6:26 / km)
spiked:4/5c shoes: VJ Integrator

Map memory exercise with matt. Pace a bit more chilled out and steady, q. pleased not to run out of steam.
Been a bit generous with the spike count, had not remembered enough detail in the control circle at a couple of them. And the one I didn't spike, I really didn't spike!

Monday Apr 6, 2009 #

Road running 45:00 [2]
shoes: Asics 2140

Easy jog around the downs.

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