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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Leakie

In the 29 days ending Feb 29, 2012:

activity # timemileskm+m
  Orienteering9 10:13:41 41.68 67.07 180524 /37c64%
  Gym7 6:55:00
  Running8 6:20:37 33.4 53.75 160
  Bike4 4:10:00
  S&C5 3:10:00
  Total28 30:49:18 75.07 120.82 196524 /37c64%

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Wednesday Feb 29, 2012 #

Bike 1:10:00 [1]

Tuesday Feb 28, 2012 #

Running 40:00 [3]

S&C 30:00 [1]

Monday Feb 27, 2012 #

Gym 1:00:00 [2]

Sunday Feb 26, 2012 #

11 AM

Orienteering 1:15:00 [2] 7.0 km (10:43 / km) +250m 9:05 / km

Started out okay, contouring, accurate into everything. Wasn't really liking the rock and brashings underfoot though, then did my ankle right at number 8 and didn't want to risk it anymore when I wasn't enjoying it. Went for a nice run along some forest roads instead.

Saturday Feb 25, 2012 #

Event: Scottish Night Championships
 
11 AM

Orienteering 56:00 [1] 4.85 km (11:33 / km) +165m 9:52 / km

EUOC training at Tilquhillie. 2 courses with all the line features and vegetation taken off the map. Walk/Jogged the first one just taking accurate bearings. Jogged the 2nd and found I used compass way more than just feature picking. Good.
6 PM

Orienteering race 1:07:28 [4] *** 7.4 km (9:07 / km) +250m 7:48 / km
spiked:11/18c

Scottish Night Champs at Glen Dye- 3rd W21

About 70% good, love night o :) Really nice tricky area.
Got a little confused at 1 but then settled into the map. Lost a little bit of time on the uphill legs and at 12 where I fell and cut all my tummy & then overshot 13. Struggled on 14/15/16 too, tricky little depressions to find and wasn't clean into any of them!
Felt like I was running pretty well, using my compass and interpreting contours much more accurately than usual. Need to focus more at the end of a course & especially when there are others around - must be confident in self.

Orienteering warm up/down 20:00 [1]

Friday Feb 24, 2012 #

11 AM

Bike 45:00 [1]

Nice cycle after physio, owch my ITB is bruised now! In for a sports massage on tuesday, major muscular imbalance going on.

Thursday Feb 23, 2012 #

1 PM

Gym 1:30:00 [2]

Shins/knees fairly sore today so gym rather than hills. 70mins on the cross trainer & 20mins glute work.

Wednesday Feb 22, 2012 #

4 PM

Running 25:00 [1] 4.0 km (6:15 / km)

To gym and home

Gym 50:00 [2]

Got back to Edinburgh too late for the long run so went to Aerobics. Loved it :D Actually the most fun class I have been to. Worked far harder than cross training and time flew by.

Tuesday Feb 21, 2012 #

10 AM

Running 42:13 [3] 8.2 km (5:09 / km) +50m 5:00 / km

Did mother's run from Ledsham, across the woods to Fairburn, round the nature reserve, along the river and back uphill across the fields. Timed it and have gotten 8minutes faster in the last 3months. I really was unfit! Pushed hard at the end, hadn't eaten before so felt rather ill.

Monday Feb 20, 2012 #

7 PM

S&C 30:00 [1]
(rest day)

Been at a funeral all day, really tired when I got home and fell asleep. Will run in the morning.

Sunday Feb 19, 2012 #

11 AM

Orienteering warm up/down 25:00 [1]

Orienteering race 59:00 [3] *** 7.0 km (8:26 / km) +195m 7:24 / km
spiked:13/19c

CSC at Gilling Woods. 4mins down on Women Open.
Well planned course, lots of route choice. Remembered to have a plan for every single leg & know exactly what processes I was going to use. Seemed to struggle to keep speed in the greener trees, sliced my arms a lot and didn't seem to get very far. Thanks Ebor. Definitely took the wrong route to number 6. Then was too hesitant to 10, too far right at 13 and got stuck in the green whilst trying to contour to 17, which I thought was the best thing, but seemed to just be in endless holly bushes and not actually progressing.
Need to get a little bit stronger in the terrain and be more disciplined with my compass still, but feeling a million times fitter than at Christmas and enjoying orienteering again even if I don't do brilliantly :)

Saturday Feb 18, 2012 #

6 PM

Running 35:26 [3] 6.8 km (5:13 / km) +40m 5:04 / km

Out to Sherburn in Elmet & back the same way. 34sec faster on the way back. Scary - running in the countryside at night with only a petzel is not fun!

Friday Feb 17, 2012 #

11 AM

S&C 40:00 [1]

Pilates session. Travelling home.

Thursday Feb 16, 2012 #

7 PM

Orienteering 55:30 [3] 5.7 km (9:44 / km) +300m 7:43 / km

FwtN at Bonaly. Just slow and steady, practising bearings across the hillside. Big headlamp beam died at number 2 - scary! Enjoyable.

Wednesday Feb 15, 2012 #

2 PM

Gym 40:00 [2]

Cross training

S&C 45:00 [1]

Went through all the physio exercises again, have improved at all :) Still got tight hamstrings though, caused by the nerve we think. Going back next week for some ITB/knee/nerve work. Gotten some more exercises to do, so I've bought a gym mat and now I can do them in the flat - easier to motivate myself than going all the way to the gym.

Tuesday Feb 14, 2012 #

6 PM

Running warm up/down 23:00 [1] 3.0 km (7:40 / km)

Jogging & Drills

Orienteering 15:00 [3]

Course round the meadows to get to the start point. Was sort of a tempo run with a map.
C • Love 2

Running intervals 27:00 [4]

4*50m
2*100m
2*200m
4*600m
4*50m
Feeling quite tired by the end. Was on the links, so all on grass and varying up/down slopes. More interesting this way but a bit confusing!

Monday Feb 13, 2012 #

6 PM

Gym 1:00:00 [2]

Sunday Feb 12, 2012 #

Running 40:00 [2] 7.0 km (5:43 / km)

Just easy

Saturday Feb 11, 2012 #

1 PM

Running long 1:32:00 [2] 15.75 km (5:50 / km) +70m 5:43 / km

Slateford, Saughton, Dalry, Gorgie, Craiglockhart. Got majorly lost so just sort of ran around until I recognised something to get back home!

Thursday Feb 9, 2012 #

6 PM

Bike warm up/down 25:00 [1]

Orienteering warm up/down 25:47 [2] 3.17 km (8:08 / km) +125m 6:48 / km

Jogging up to the start on Braids and back again afterwards.

Orienteering hills 43:56 [4] 7.06 km (6:13 / km) +295m 5:09 / km

4 mini courses on the Braids, mass start each one, regrouping afterwards. Aim was to run hard but it was designed to be hilly. Tried to use compass and identify obvious features as much as possible.
Really really enjoyed it. Felt pushed to run hard by the other girls and not too many errors.

Wednesday Feb 8, 2012 #

5 PM

Gym 1:20:00 [1]

Tuesday Feb 7, 2012 #

6 PM

Running warm up/down 30:00 [2] 4.0 km (7:30 / km)

To intervals and group drills

Running intervals 25:58 [5] 5.0 km (5:12 / km)

5*1km test starting every 5:30
Lap times - 4:03, 4:01, 4:04, 3:58, 3:56

Monday Feb 6, 2012 #

Gym 35:00 [2]

Not really feeling motivated today :(

Sunday Feb 5, 2012 #

Event: SYO - Selection Race - Big Moor
 

Note
(rest day)

Event cancelled from snow

Saturday Feb 4, 2012 #

Event: Northern Night Champs
 
6 PM

Orienteering race 1:05:00 [3] 7.0 km (9:17 / km) +225m 8:00 / km

Northern Night Champs,
Really hard to see with the snow and wind. Needed much more disciplined compass work when the features were snowed under - lost a good 5mins at number 2 wandering around. The rest of the course was okay. Some small wobbles, all directional. Somehow won anyway, must use compass far more.

Orienteering warm up/down 40:00 [1] 6.5 km (6:09 / km)

Friday Feb 3, 2012 #

7 AM

S&C 45:00 [1]

Yoga, core/glutes & balance work. Last one, sad times.

Thursday Feb 2, 2012 #

7 PM

Orienteering warm up/down 31:30 [1] 5.25 km (6:00 / km)

Jog to KB and home

Orienteering race 34:30 [4] 6.14 km (5:37 / km)

FwtN at KB. 3 loops:
1. 10:49
2. 12.19
3. 11.22
Focused on planning ahead - trying to know which direction to leave control & choosing the next long route on the previous one. Mostly worked, obviously helped knowing the area. Shin a bit sore at the end from the hard surface.

Wednesday Feb 1, 2012 #

1 PM

Bike 1:50:00 [1]

Out to balerno along the water of leith. So much fun, not done that route in ages. Cold and muddy :)

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