Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Leakie

In the 31 days ending Mar 31, 2010:

activity	#	time	miles	km	+m
Orienteering	10	11:16:00	39.65	63.81	1525
Gym	6	4:45:00
Running	6	3:43:20	17.74	28.55	125
S&C	3	2:35:00
Total	25	22:19:20	57.39	92.36	1650

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Wednesday Mar 31, 2010 #

Running 20:00 [2] 3.5 km (5:43 / km)
shoes: Trainers

Shins not too happy at me anymore. So been resting/icing etc.
Went for a jog today & they weren't too bad but painful at start.

Sunday Mar 28, 2010 #

Event: FVO Regional Event, World Ranking Event & Scottish O League 1

Orienteering warm up/down 35:00 [2]

Orienteering race 1:09:08 [4] 6.28 km (11:01 / km) +345m 8:38 / km
shoes: Orange Inov8

Wow what an area! Got my head sorted today :)
Had a proper good chat last night about the problem & came up with ways to focus myself & trigger words. Then today all I focused on was the navigation. "The only thing that matters is finding the next control"
Apart from one 3min mistake 13-14 the whole course went very well. I visualised the contours & was very confident for me. Nice & relaxed at the start.
Satisfied, but I can still make improvements. At least I got back the confidence cos it was seriously gone after yesterday.

Saturday Mar 27, 2010 #

Event: FVO Middle Distance Race

Orienteering warm up/down 25:00 [2]

Orienteering 40:30 [4] 5.15 km (7:52 / km) +155m 6:50 / km
shoes: Yellow Inov8

Oh god, disasterous start to the season :(
Head was so not in the right place. Wanted it too bad so I ran too hard & map reading slightly went out of the window. 2 bad bad controls where I just panicked & didn't plan properly. Distracted a lot. I don't think there were many positive things to take from this race so I will make a new strategy to deal with this distraction issue & then move on & improve.

Thursday Mar 25, 2010 #

Note
(injured)

Yeah great timing to get shin splints leg.

Had accupuncture & ultrasound, and it's all nicely taped up now.

C • :( 3

Wednesday Mar 24, 2010 #

1 PM

Gym 45:00 [3]

10 min wu/wd & 120/90 x 10

Tuesday Mar 23, 2010 #

8 PM

Gym 1:05:00 [2]

40mins on cross trainer, 25mins on bike. felt good, physio booked for thursay.

Sunday Mar 21, 2010 #

3 PM

Gym warm up/down 15:00 [1]

Gym 50:00 [3]

A mix of all different things. Rowing, weights & bike intervals. Felt great.

Saturday Mar 20, 2010 #

12 PM

Running warm up/down 25:00 [3] 4.0 km (6:15 / km)
shoes: Trainers

Running 15:00 [5] 2.1 km (7:09 / km) +125m 5:30 / km
shoes: Trainers

Went for some hill sprints, Felt pretty good then my calves cramped up at the end again. Got back too late to ring physio though but going to have to monday cos they should not be doing this. Walked up to the top of Arthurs seat & then ran all the way down, loved it :) haha

Thursday Mar 18, 2010 #

6 PM

Orienteering warm up/down 40:00 [2] 4.0 km (10:00 / km)
shoes: Trainers

Jogging to/from KB

7 PM

Orienteering 24:00 [3] 4.4 km (5:27 / km)
shoes: Trainers

Night sprint training around KB on a crazy map. Quite hard to work out where to go next/what bit of map to read, but tried to plan ahead as much as possible.

Wednesday Mar 17, 2010 #

7 AM

S&C 1:00:00 [2]

Worked through programme, slightly less contacts this week - Improving a little I think (hope!!).

1 PM

Running 27:00 [2] 5.2 km (5:12 / km)
shoes: Trainers

Went for a jog, was feeling okay then got awful cramp in my legs at the end & couldn't walk. Sat down for a bit & massaged them, feels better now.

Tuesday Mar 16, 2010 #

Note

euoc agm - I am now fwtn coordinater, coolios! :)

6 PM

Running warm up/down 30:00 [1] 3.5 km (8:34 / km)
shoes: Trainers

Jogging, drills & warm down

Running intervals 18:00 [4] 2.8 km (6:26 / km)

Intervals with the girls again. 400, 600, 800, 600, 400 with 90sec rest between.
None of us felt good at all, everyone is just still a bit exhausted from the weekend I think. Was a pretty slow & painful experience.

Sunday Mar 14, 2010 #

Orienteering warm up/down 15:00 [2]

A bit of a rush

Orienteering race 31:00 [4] 5.2 km (5:58 / km) +45m 5:43 / km
shoes: Yellow Inov8

BUCs relays.
One mistake again, on the leg I had identified again. Ran along a path when i thought i was in the ride & so ended up in the wrong block of forest & got caught back up by the pack who I had gotten away from. Once again I was having a beast of a run until that point. I need to solve this navigation issue quickly - plan plan plan. I cannot just run at any point, especially not these more difficult legs.

Saturday Mar 13, 2010 #

Event: British University (BUCs) Orienteering Champs 2010

Orienteering warm up/down 30:00 [2]

Orienteering race 1:03:00 [4] 9.5 km (6:38 / km) +280m 5:47 / km
shoes: Yellow Inov8

Not sure what to make of this race. On the one hand I am so dissappointed with my result because looking at the splits I was 3rd until almost the very end, but on the other hand I now have that confidence to know that I can physically do it if I cut out these silly mistakes. I am so pleased with myself that I was doing well over such a hilly course, where as last year this was my major weakness :) Improvements!
Aah it is so frustrating, I had identified no. 19 as the control I needed to be careful on & yet i still ended up in the wrong gullies. I know it is because I had stopped too short on the previous control & then tried to run too fast for this leg.
Also that was the first point on the course that i had really come into contact with any other runners.
At least there are plenty more important races to come that I can improve for. Feeling really good & positive for the next few weeks ahead, bring it on :)

C • Keep taking the positive 3

Thursday Mar 11, 2010 #

Note

Major bucs geek out session

1 PM

Gym 40:00 [2]

Wednesday Mar 10, 2010 #

7 AM

S&C 1:05:00 [1]

week 3 of programme, increasing no. of foot contacts

3 PM

Orienteering warm up/down 15:00 [2]

Orienteering 1:25:00 [3] 10.33 km (8:14 / km) +240m 7:22 / km
shoes: Yellow Inov8

5 x 1.5km ish courses on Gullane run as trains with hollie, jet & chloe. Good for some added pressure. Felt like i was running well & mostly hitting the navigation, good confidence booster & preperation for the JK. Took some good route choices i think. Then ran back along the beach in the glorious sunshine :) was amazing views, i loved it. An awesome training session.

Tuesday Mar 9, 2010 #

6 PM

Running warm up/down 20:00 [2]

Running intervals 14:20 [5] 2.45 km (5:51 / km)
shoes: Trainers

Faster shorter intervals with girlies. 800m, 600m, 400m, 200m, 150m. Felt really good today & super speedy :) 3:05, 2:07, 1:47, 0:30, 0:27, 90sec rests.

Monday Mar 8, 2010 #

Note
(rest day)

Shattered & then an early morning

Sunday Mar 7, 2010 #

Event: ELO SoSOL

11 AM

Orienteering warm up/down 20:00 [2]

Orienteering race 1:10:00 [4] 9.0 km (7:47 / km) +220m 6:56 / km
shoes: Yellow Inov8

Meant to take this race a bit slower as it was a long run but i just got so into it & was enjoying myself too much that i ended up racing. Nice to do some navigation at race pace. A few sloppy bits where i didn't have APs and came into the dunes too early but mostly very good. Picked out the significant countour features to use & the vegetation. Need to make sure to use compass and visualise a bit more. Loved it.

Saturday Mar 6, 2010 #

Event: British Night Champs

Event: Scottish Sprint Championships

Note

In so much pain, my back is in a bad state

2 PM

Orienteering warm up/down 30:00 [2]

Orienteering race 17:22 [5] 3.45 km (5:02 / km)
shoes: Trainers

Resonably pleased with race - wanted to run it as if it were a selection. Focused on reading descriptions & knowing what would be around each control site so could flow better. Stupidly this meant I didn't pay attention on 1-2 route choice and ended up in the dead end losing 30secs. The rest went well though. Some small hesitations and silly things like being on the wrong side of walls losing a few seconds here and there. 8-9 also 90degrees wrong.

Basically I felt i was running strongly but need to just sharpen up. Longer legs i need to have planned a route in advance and shorter ones just use my descriptions still and be more aware of directions.

7 PM

Orienteering race 1:06:00 [3] 6.5 km (10:09 / km) +240m 8:34 / km
shoes: Orange Inov8

Slightly hated this race. Was in totally the wrong frame of mind from the beginning, not concentrating or ready to race at all. I knew the routes i wanted to take but never really got there, lacked motivation to push hard and was just wandering around.
Will put this behind me, not my kind of terrain & don't need this negative result to be on my mind.

Friday Mar 5, 2010 #

7 AM

Gym 30:00 [2]

8 AM

S&C 30:00 [1]

Thursday Mar 4, 2010 #

Gym 40:00 [2]

cross training

Tuesday Mar 2, 2010 #

5 PM

Running intervals 24:00 [5] 5.0 km (4:48 / km)
shoes: Trainers

5 x 1km approx 4mins each one with 1min recovery.
Nice to do it in the daylight, felt pretty good actually.

Running warm up/down 30:00 [1]
shoes: Trainers

Jogged, did drills & some fast sprints with chloe&bex

Monday Mar 1, 2010 #

Note

I know, i know, a distaster of a weekend for training. Had major stress outs over essays instead. Not fun!! :(

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