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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Leakie

In the 7 days ending Nov 16, 2008:

activity # timemileskm+m
  S&C1 1:00:00
  Stretching1 1:00:00
  Orienteering1 52:34 3.11 5.0 12510 /15c66%
  Swimming1 50:00
  Running1 25:00
  Total5 4:07:34 3.11 5.0 12510 /15c66%

» now

Sunday Nov 16, 2008 #

Orienteering race 32:34 [4] *** 5.0 km (6:31 / km) +125m 5:47 / km

British Schools Orienteering Champs - Hawley and Hornley

I actually can't believe that it was my last ever one! I have done it every year since year 4!!

Was a bit more technical than i was expecting and made some sloppy mistakes. Could definately have gone faster than i did. Thought it was really good that me and Bex got the same time! would have been really gutting for one of us to win by a second or something. haha, i only drew on the run in! :)
Quite pleased since i've not been training properly for a few months now

and very very pleased to say that the foot doesn't hurt!!!! :D *yay*

Analysis: (i don't know how to upload a map?)

1 - Took it carefully but ended up looking in the pit just before the one i wanted and lost a bit of time (15 secs)

2 - Ignored all the little paths and just went to the top of the slope. Then saw way more bushes than were mapped but luckily i went to the right one with a bit of fancy compass work :)

3 - Just went straight, couldn't really miss the reentrant

4 - Down the path and cut across the hillside, a bit too hesitant because i could see the start and thought i was too close to it. Should have just ignored (10sec)

5 - Went well to near the control (used the path run to plan ahead) but got really confused in the bushes around the control. I think i missed the little path and then i stopped too short. (20sec)

6 - Just ran in the general direction on compass

7 - Was quite easy, just down the path and then on the left

8 - Got stuck in lots of bracken and spikey bushes trying to cut across when i really should have just tanked it round the track (20sec)

9 - Went round this time when i should have gone straight! then climbed the hill when i could have gone round. was starting to get tired and just wasn't thinking. probably my worst leg in my opinion but the splits don't show it (20sec)

10 - Just down the path, my legs wanted me to stop, i really don't have any stamina for this fast paced stuff

11 - Slowing up pretty bad, so just focused on being accurate

12 - Thought it could be quite tricky so i took a nice safe option to a gully/earthwall for an attackpoint, paid off and made some time back up

13 - Another little disaster, tried to run too fast and ended up in an open area, but i wasn't sure which part, so i had to go off route to the spectator area to relocate, (20sec)

14-15-finish - Realised it would be over in about 2 mins and that people could see me so i had no choice but to sprint. Pretended to be doing the olympic sprint final lol. i think it paid off though because i only won on the run in split! :)

Orienteering warm up/down 20:00 [2]

Jogged and did drills before the race, and did lots of stretches when i finished.

Saturday Nov 15, 2008 #

Running 25:00 [2]

Just went for a short run round the horseshoe before setting off for the British Schools to losen the legs.

Thursday Nov 13, 2008 #

Stretching 1:00:00 [3]

Decided to go to circuits instead of running club, was probably the better option for my foot.
Did lots of weights, sit-ups etc. the usual stuff
Enjoyed it as a change and felt i worked quite hard :)

Wednesday Nov 12, 2008 #

(injured) (rest day)

Realised I had 2 essays due in and about 100 maths problems, so i spent the whole day working and then i had no way of getting to the swimming pool today.

Swelling on the foot gone down, just bruised now. Doesn't hurt to walk anymore but still can't stretch it

Tuesday Nov 11, 2008 #

Swimming 50:00 [3]

Some fast swimming to take the pressure off my foot for a while. I think i've got worse at swimming...i haven't done any for ages...felt more exhausted than i should do after. Did 62 lengths, this is probably rubbish but i don't know how fast everyone else swims. I really can't motivate myself to do lenghts, it's boring.

Monday Nov 10, 2008 #

S&C 1:00:00 [2]

Did most of the core exercises. felt quite tired and couldn't do the side plank! Still, i think i am improving at the others.

Going to ice foot now, still quite swolen.

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