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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Leakie

In the 7 days ending Feb 14, 2010:

activity # timemileskm+m
  Orienteering4 5:51:00 17.9 28.8 1310
  Gym3 2:00:00
  S&C1 1:05:00
  Total8 8:56:00 17.9 28.8 1310

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Sunday Feb 14, 2010 #

11 AM

Orienteering 51:00 [3] 7.0 km (7:17 / km) +415m 5:37 / km
shoes: Yellow Inov8

Talent Weekend - Hazel Seat (Graythwaite). Contour Only maps

Long legs & control pick again. Tried to make much better lines in the terrain & visualise all the time. Pretty happy, only the first leg went wrong but I need to work on this as it always seems to be first leg!

Attack Points - Wasn't that hard because I knew the area by then, would rather have tried it somewhere else I think, but did pick AP's & used them all.

Orienteering warm up/down 20:00 [1]

2 PM

Orienteering 20:00 [3] 2.3 km (8:42 / km) +135m 6:43 / km
shoes: Yellow Inov8

Simplification - Drew our own maps with just the necessary features (like thierry woc 04 analysis) required to find the controls. Went out & ran. Was actually a little harder but amazing how little you need sometimes. Messed up one of the legs & found it very hard to relocate with no features, so maybe a catching feature on my map would have been useful. A good exercise though. Shadowed for extra pressure

Orienteering warm up/down 40:00 [1]

Saturday Feb 13, 2010 #

11 AM

Orienteering 2:00:00 [3] 11.0 km (10:55 / km) +620m 8:31 / km
shoes: Yellow Inov8

Talent Weekend in Lakes - Black Beck. Contour Only maps.

Did 2 control picks, one with compass, one without. Focused on visualising the terrain & trying to run each leg just with compass or mental image. Worked really well & very pleased with this.

LOng legs - Started pretty badly, didn't know where I was along the leg & just not making nice shapes in the terrain. Then realised I needed to create lines from the contours & find the 'remarkable features' & it went sooo much better. Reentrants & ridges were really good to use at handrails. Feel much more confident now & less likely to get lost! Could have made more use of flat areas also.

Then did a combination course. Mostly very happy. The only negatives were a few short legs where i drifted to the right of the controls a little & lost 10secs or so at each one.

Afternoon - clock relay. Tried to do course with added pressure & skills seemed to disappear a little! Need to focus on map & not racing!

Orienteering warm up/down 35:00 [1]

Friday Feb 12, 2010 #

1 PM

Gym 45:00 [2]

Did 4min on, 1min off x 5 on the bike
then 20min on the really cool machines at the back, like cross training & running in one!

Thursday Feb 11, 2010 #

1 PM

Gym 55:00 [2]

FWTN is too far away tonight so went to gym instead. Cross trained on the hills setting. My shins hurt a bit, maybe from road run on tues & all the jumping yesterday?

Wednesday Feb 10, 2010 #

7 AM

S&C 50:00 [2]

Jumping, Sprints, etc...similar to last week

S&C 15:00 [2]

Cycling & stretching

Tuesday Feb 9, 2010 #

6 PM

Orienteering intervals 45:00 [3] 6.5 km (6:55 / km) +140m 6:15 / km
shoes: Trainers

No clue on time or distance cos I stopped my watch half way through by accident, how annoying!

Did sprint intervals on a course planned round the city. Round the streets, carlton hill & a little bit of holyrood park which was so scary without a torch!
Tried to work on control flow & map memory but i did struggle without a light. Felt nice to be back training though - man i missed it :)

Orienteering warm up/down 20:00 [2] 2.0 km (10:00 / km)
shoes: Trainers

jogged to cse to start & then back

Monday Feb 8, 2010 #

Gym 20:00 [1]

Did some really light weights whilst squatting & lunging. Feel almost good to go but still a little coughy.

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