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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Leakie

In the 7 days ending Nov 22, 2009:

activity # timemileskm+m
  Running2 1:34:00 6.52 10.5 100
  Orienteering1 1:28:22 5.06 8.1531 /39c79%
  S&C1 1:00:00
  Total3 4:02:22 11.59 18.65 10031 /39c79%

» now

Sunday Nov 22, 2009 #


Sleeept for so long - in my own bed :) - was amazing! & had a hot bath & napped on the sofa & went driving & saw my auntie & had an actual sunday roast :D :D yum! then got the train back up north.
Man do I miss the little things like this!

Saturday Nov 21, 2009 #

Orienteering warm up/down 45:00 [2]

Jogged to starts, did my drills, stretched etc etc.
Goood to be back in Yorkshire & good to be orienteering again :)

Orienteering race 19:12 [5] *** 3.65 km (5:16 / km)
ahr:186 max:202 spiked:14/17c shoes: Trainers

Sheffield City Race B Prologue

My plan for this race was to really focus on the navigation. I wanted to be smooth & read my map on the run so that I didn't faff about & attempt to plan ahead. Very pleased with myself in the estate bit at the start, really concentrated on the map for once & ignored other people as much as possible. Got pretty tired at about 13 so I slowed down probs quite a lot there.

Need to make sure I check discriptions a bit more in sprint - i.e 8 was on other side of the fence than i was expecting.

I think my route choice & simplification was good, also not letting no. 4 being missing put me off.

Worked hard (HR was above 180 after 4mins & peaked on run in)

Orienteering race 24:10 [5] *** 4.5 km (5:22 / km)
ahr:175 max:199 spiked:17/22c shoes: Trainers

Sheffield City Race Final

Set off as the 3rd woman behind Grace & Rachel but most definately didn't finish as it! Was caught up by Jenny & Laura pretty early on after a bit of hesitation & being floored by some guy which well hurt (have a big cut & bruise now - cheers for that!).

Basically then was just trying to go too fast for my navigation & ended up following & then dying really badly in the last loop from severe lack of oxygen, having lost everyone else! Was all just too much running for me.

Pleased with the start of the course where i was in control. Should have checked description (again!!!) for no. 7 as I ended up below it, so definately a wrong route choice there. Very confusing at no. 9/10/11 with those underpasses so lost time there too. 15-16 = wrong route round building.

Just general lack of fitness (& putting on weight gah! :( ) showed here. Good head to head practise non the less & shows that I really do need to learn to ignore others if i want to do my own race (although doesn't apply in chasing sprint so much i can transfer to the forest).

fun fun

Thursday Nov 19, 2009 #


Travelling home & spending the next day shopping/driving/visiting family so no training :(

Also my glutes & upper arms/shoulders absolutely kill! I'm guessing from S&C....oooowwwww!

Wednesday Nov 18, 2009 #

S&C 1:00:00 [2]

S & C session this morning - not enjoying the 7:30am start but was good anywho!

Running 35:00 [3] 5.5 km (6:22 / km) +100m 5:50 / km
shoes: Trainers

Well enjoyed this session!
Just randomly ran around place i've not been before, in all the mud i could find :)
Good times!

Tuesday Nov 17, 2009 #

Running warm up/down 25:00 [2]

Jogging, drills with the girls etc

Running 34:00 [4] 5.0 km (6:48 / km)
ahr:154 shoes: Trainers

Intervals with orienteering girlies -
Did 2 x 200m concentrating on running style [35sec each]
Then 2 x 100m [15sec each] recovering between each one
Then a 3min recovery to bring HR back down.
Then 8 x 500m at 4km pace, this didn't really work out so well i think nobody really knew what speed to run at - averaged out at just over 2mins per rep. With a 70-90 sec recovery time.
HR perhaps a bit low for intervals (sub 170??), didn't really feel like i was pushing that hard.

Monday Nov 16, 2009 #

(rest day)

I can feel the next 2 weeks are going to be extremely stressful..... :(

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