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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Leakie

In the 7 days ending Jan 31, 2010:

activity # timemileskm+m
  Running4 2:42:00 12.24 19.7 400
  Orienteering4 2:37:19 10.44 16.8 58522 /26c84%
  S&C1 30:00
  Total9 5:49:19 22.68 36.5 98522 /26c84%

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Sunday Jan 31, 2010 #

Orienteering warm up/down 40:00 [2]

For the 2 races
11 AM

Orienteering race 22:12 [4] 3.3 km (6:44 / km) +140m 5:33 / km
shoes: Yellow Inov8

JOK prologue - 4th (2 & half mins down)

Messed up no. 1 which i'm really annoyed about. Lost 1min by being waaay too high up the hill & faffing about near some big crags. Totally ignored my compass & any common sense! After that disaster though i settled into it & got all the other ones resonably cleanly. Caught Kirstin up at no. 3 then she overtook me again at 9. Had nothing left for the climb at the end, infact i felt awful, so I let her sprint off.

Loved the section from 3-9 though, felt like i was flying through the technical bit :)
1 PM

Orienteering race 20:07 [4] 3.0 km (6:42 / km) +160m 5:18 / km
shoes: Yellow Inov8

JOK final - even worse than the prologue!! Messed up no. 1 again, so prett annoyed there. I just set off chasing without really paying attention & then was already half way to 1 before I looked at my map. Was a tricky control & me having no actual clue where I was didn't help so I wondered around on the hill next to where I wanted for a while until the the 3 people behind caught me . oops.

Then it just turned into too much of a running race for me to enjoy. I wanted to do my own navigation but it is really hard to when you are trying to keep the pace up. At least I was clean through the tricky bit.

Messed up 9 a bit as I was too low coming down the hillside, so got caught up by Hazel & Kirstin there too. So there were quite a lot of us chasing for the last bit. Got left behind a bit on the last hill but almost killed myself with a crazy (& pretty stupid) descent and managed to overtake them again & hang on (just) to 4th.

Saturday Jan 30, 2010 #

12 PM

Orienteering race 1:00:00 [4] *** 10.5 km (5:43 / km) +285m 5:02 / km
spiked:22/26c shoes: Trainers

Edinburgh Street Race - have done analysis in a lot more detail on my map but the basics are:

- Started well but couldn't sustain pace (i.e. start slower)
- Work on hills! aah
- Plan long legs a lot further in advance
- Don't faff & waste time searching for small alley ways, just make it simple & faster

A really fun race, pretty pleased with my time. Could have taken about 3mins off for silly little mistakes & poor route choice.

Orienteering warm up/down 15:00 [3]

Did drills/jog etc before but definately not enough afterwards cos I felt rushed to go control watch & got very cold :(

Friday Jan 29, 2010 #


Meant to go to the gym but my mum was here & it just messed up my plan a bit. Ended up walking everywhere for hours (literally about 6hours of walking!) though so still a lot of exercise

Thursday Jan 28, 2010 #

2 PM

Running 32:00 [3] 5.2 km (6:09 / km)
shoes: Trainers

Just did a nice run cos my legs were feeling sore

Wednesday Jan 27, 2010 #

4 PM

Running long 1:25:00 [4] 8.5 km (10:00 / km) +400m 8:06 / km
shoes: Orange Inov8

Run in the Pentlands with Hazel & Bex.
Hard work on the hills had to walk quite a bit but it was stunning cos it was at dusk & the sky was pink & you could see the whole of edinburgh. Enjoyed the cross country heather bit best.
Fun trying to navigate the mud on the way down in the dark!

Tuesday Jan 26, 2010 #

Running warm up/down 15:00 [2]

Jog, strides etc
6 PM

Running intervals 30:00 [4] 6.0 km (5:00 / km)
shoes: Trainers

6 x 1km
Started at just below threshold for the first 4 - 4min 15sec approx
Then did the last 2 fast - 4min

Need to work on high hips & better posture.

Monday Jan 25, 2010 #

S&C 30:00 [1]

Worked through some exercises i used to do from the physio

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