Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jed

In the 7 days ending Feb 9, 2020:

activity	#	time	miles		km		+m
Running	6	6:41:34	41.9	(9:35)	67.43	(5:57)	628
Orienteering	3	3:46:35	22.43	(10:06)	36.1	(6:17)	426
Strength and Conditioning	2	1:30:00
Yoga	1	35:00
Total	7	12:33:09	64.33		103.53		1054
[1-5]	7	11:58:09

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Sunday Feb 9, 2020 #

Running warm up/down 29:07 [3] 4.13 km (7:03 / km) +17m 6:54 / km
shoes: NVii Forest 1

Orienteering race 1:03:26 [5] 11.32 km (5:36 / km) +190m 5:10 / km
shoes: NVii Forest 1

Andalucia O Meeting long - Aljaraque. The terrain was rapid and mostly really nice with few tricky picks in the rougher hilly parts. Overshot the thicket on 2, hit the wrong path at 8 and didn’t check compass but realised quick enough but generally pretty on it. Really pushed on at the end as didn’t want to be beaten by a few seconds again. Enjoyed it again!
So I won a long distance haha and actually overall. If all forest orienteering was as nice as this...

C • Congrats! 1

Orienteering 23:21 [3] 3.97 km (5:53 / km) +39m 5:36 / km
shoes: Nike

Sprint course at Aljaraque town. Steep start, cracking first leg and interesting route choices. Run down to see the ant hill control after included because that could be a once in a lifetime moment - anticlimax.

Orienteering 40:00 [3] 4.0 km (10:00 / km) +19m 9:46 / km
shoes: NVii Terra+

Alternating collect 3 controls/hang three in really tricky strip of dunes with Dad. Difficult to interpret contours but hard to complain as nice terrain, 20degrees and sunshine.

Orienteering 25:37 [3] 3.17 km (8:05 / km) +50m 7:29 / km
shoes: NVii Terra+

Dad’s middle course from yesterday excluding 6-10. Nice, contours much easier to see in this area compared to previous session so managed fine even without controls. Finished on the beach with legs in the sea as the sun was setting.

Saturday Feb 8, 2020 #

Running 9:07 [2] 1.47 km (6:12 / km)
shoes: Nike

Morning Mercadona food shop leg stretcher. Big yellow thing in the blue sky - hello vitamin D.

Running warm up/down 28:18 [3] 4.54 km (6:14 / km) +14m 6:08 / km
shoes: NVii Forest 1

Orienteering race 40:25 [4] 6.43 km (6:17 / km) +100m 5:50 / km
shoes: NVii Forest 1

Andalucia O Meeting middle - Pinares de Punta Umbria.
First forest orienteering in ages, technical Mediterranean dunes plus tricky vague contours/vegetation and sand. Plan was to keep it steady and not have any big mistakes. Did just that, stayed in control. 4th 2mins down on 1st/2nd - decent competition (lost 55secs on one route choice but a few fastest splits), 2secs off 3rd. Good place to start from and I actually really enjoyed it!

Running warm up/down 33:22 [3] 4.31 km (7:45 / km) +39m 7:24 / km
shoes: NVii Crazy Light XXC

Orienteering race 15:01 [5] 3.73 km (4:02 / km) +5m 4:00 / km
shoes: NVii Forest 1

Andalucia O Meeting sprint - Punta Umbria.
Fast and furious, started really well. Pushing hard and slight error in route choice at 5 (turns out I didn’t lose much) but broke my flow and ended up with a bad route to 6 on a busy street. Handled the carnival area well though and regained focus. Forced myself to push on and minimal looks at map through the last few. Probably could have done with it slightly more technical but 2nd to Polish girl (but much closer than was at World Cup), lots of positives to take and again had so much fun!

Friday Feb 7, 2020 #

Orienteering 18:45 [4] 3.48 km (5:23 / km) +23m 5:13 / km
shoes: Asics GT-1000 8

Inc. easy before and after, short sprint course on journey south. Beautiful day, shame didn’t have time for more, especially when flight then delayed.

Thursday Feb 6, 2020 #

Running warm up/down 32:08 [3] 5.58 km (5:46 / km) +19m 5:40 / km
shoes: Asics GT-1000 8

Straight from work as on a tight schedule to catch a train and with heavy bag as couldn’t leave anything as not in until Wed.

Running intervals 30:55 [5] 6.02 km (5:08 / km)
shoes: Asics GT-1000 8

3x1500m @5km pace (3mins), 3x150m (walk back). Nice night, legs feeling good and body cooperated so a really good session. Positive mindset helps for a positive session. Slowest rep tonight was faster than my fastest 2weeks ago, all under target pace and more consistent.

Wednesday Feb 5, 2020 #

Running warm up/down 34:25 [3] 6.07 km (5:40 / km) +67m 5:22 / km
shoes: Asics GT-1000 4 (2)

That's all for today as probably running Friday too so won't have a complete day off but still need to fit some rest in somewhere.

Strength and Conditioning 30:00 [3]
shoes: Asics GT-1000 4 (2)

Yoga 35:00 [0]

Tuesday Feb 4, 2020 #

Running warm up/down 38:34 [3] 6.55 km (5:53 / km)
shoes: Asics GT-1000 8

Running tempo 30:00 [4] 6.74 km (4:27 / km)
shoes: Asics GT-1000 4 (2)

3x7mins (3mins) tempo with Kara and Sophie on the Meadows. Back down to the 7s this week pre Spain but wanted to keep the sessions in and also gives me a chance to measure progress. Feeling good, nice night and improvements evident.

Monday Feb 3, 2020 #

Running warm up/down 44:35 [3] 7.87 km (5:40 / km) +79m 5:24 / km
shoes: Saucony Peregrine ISO

To gym and back to Balerno bus but via Brochan to refuel between sessions.

Strength and Conditioning 1:00:00 [3]

Running long 1:31:03 [3] 14.15 km (6:26 / km) +393m 5:39 / km
shoes: Saucony Peregrine ISO

Balerno, up to the Pentlands, West Kip, Carnethy race descent to the path just down from the Howe, back round Hare Hill and down to Balerno. I hated that descent last year so wanted to have another go and it wasn't nearly as bad as I remember so fingers crossed! Started and finished in sunshine but a shower came in once I was out on the moor which fell as hail/heavy snow. Battered by the horribly strong wind all the way up until I turned to properly climb West Kip making it a super easy climb but then it was back in the face until I was on the road back to Balerno making it all in all a fairly tough but exciting run.

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