Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: CharlWard

In the 31 days ending Jul 31, 2011:

activity	#	time	miles		km		+m
Orienteering	9	10:11:55	37.39	(16:22)	60.17	(10:10)	500
Running	13	6:33:06	49.61	(7:55)	79.84	(4:55)	400
Warm Up/Down	8	5:34:16	15.73		25.32		30
Total	21	22:19:17	102.73		165.33		930

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Sunday Jul 31, 2011 #

Event: Scottish 6 Days Oban 2011

Warm Up/Down 21:58 [3] 2.1 km (10:28 / km)

DUNOLLIE and DUNSTAFFNAGE

WU; 2.1km, 11:58 plus 10mins drills

Orienteering 1:01:12 [4] 6.82 km (8:58 / km) +250m 7:35 / km

W20L
Had a few really good legs. Small mistakes on numbers 2, 6 and 8.. Then a massive 5-6minute loss on number9 - didnt have an attackpoint and just wandered around =/

Saturday Jul 30, 2011 #

Note
(rest day)

Travelling to Oban to meet Emily and Jonny :D

Friday Jul 29, 2011 #

Warm Up/Down 38:29 [2] 2.87 km (13:25 / km)

MOOR OF ALVIE

WU; 2.16km, 13:21 plus 10mins drills
WD; 0.71km, 5:08 plus 10mins stretching

Orienteering 37:50 [4] 4.86 km (7:47 / km)

Middle Race..
Both positives and negatives to take from the race.
Positives: Bearings were accurate
Stuck to my plans
Hit 20/23 controls first time
Negatives: Read too much map detail
Was a bit hesitant in the control circle
A lot slower than the winning time

A great area and a really good course planned by Ross and Fiona. Another really good day and evening :)

Thursday Jul 28, 2011 #

Warm Up/Down 21:15 [3]

CULBIN

WU; 0.7km, 6:15 plus 10mins drills.
WD; 10mins jogging plus 5mins stretching.

Orienteering 29:36 [3] 3.0 km (9:52 / km)

'Contours'..
Course planned by my group (Me, Sophie, Dane, Joe and Olly) which involved a line course followed by a control pick section, but the course had to be completed without a compass.
Actually really enjoyed this and was reading the contours well. When i got into the light green area it was difficult but a good challenge without the use of my compass :)

Orienteering 23:06 [3] 2.25 km (10:16 / km)

'Control Flow'..
More of a control pick course. Did all of it and tried not to use my compass too much! Had to walk one section of the course which involved head high bracken and trees and general rubbish, but used bearings and hit the controls spot on :)

Orienteering 40:14 [3] 4.3 km (9:21 / km)

'Speed Control'..
Mixed course of short and long legs incorporating long track runs and fine navigation.
Got a bit confussed on number2, so went back to number1 and got it the next time. Also couldnt quite work out the contours around number8 but found the control. Went off my bearing to 9 which i shouldnt have done but relocated well. Overall a really good course but could have saved a lot more time.

Note

Such a great day both in the forest and during our own time in the evening!
Definitley conquered Culbin by myself and loved it :)
Made our 'Badaguish has Talent' video in the evening - a lot of fun and something i need to get a copy of :P

Wednesday Jul 27, 2011 #

Warm Up/Down 44:33 [2] 4.0 km (11:08 / km)

ANAGACH

WU; 2.25km, 15:02 plus 10mins drills
WD; 1.75km, 9:31 plus 10mins stretching

Warm Up/Down 44:33 [3] 4.0 km (11:08 / km)

ANAGACH

WU; 2.25km, 15:02 plus 10mins drills
WD; 1.75km, 9:31 plus 10mins stretching

Orienteering 13:16 [3] 1.55 km (8:34 / km)

'First controls'..
Set off with a few people at a time and we all had a set control to go to, like in a race. Was good fun and put me under pressure a bit!

Orienteering 35:37 [3] 3.55 km (10:02 / km)

'Relocation' with Kirstin..
Never done this before and actually really enjoyed it. Got led out to part way to a control, then had to relocate and decide where i was on the map before continuing to the control. Although it is a bit of a fake situation, i thought it was good training and actually managed to do it quite well :)

Orienteering 41:19 [3] 4.5 km (9:11 / km)

'Distractions' (trains)..
Ran with Rona, Rhona, Harriet, Sarah and Heather. I set off first but got caught at number 3 by a few of the girls as i got distracted by PaulM.. Managed well up to number 8, where Heather stole my map and i had to chase after her, then didnt relocate well so was like last going to number 10! Finished off the rest of the course alright, but was slower than the others.

Really lovely area!

4 PM

Warm Up/Down 28:48 [2] 2.75 km (10:28 / km)

PHYSICAL SESSION (Badaguish)..

WU; 1.61km, 11:56 (inc drills)
WD; 1.14km, 6:52 plus 10mins strecthing

Running 8:51 [5] 2.6 km (3:24 / km)

Intervals in a group with Willy and Zoe..
Planned to do 4x400m, 3x300m, 2x200m, 1x100m, but only got time for the 400's and the 300's. Pushed hard and managed to remain quite consistant. Difficult running on the stoney parts, would have been better on track or just grass.

Tuesday Jul 26, 2011 #

Warm Up/Down 42:50 [3] 3.1 km (13:49 / km)

WU; 1.75km, 10:30 plus 15mins drills
WD; 1.33km, 7:24 plus 10mins stretching

Warm Up/Down 42:50 [3] 3.1 km (13:49 / km)

DALLASCHYLE

WU; 1.75km, 10:30 plus 15mins drills
WD; 1.35km, 7:24 plus 10mins stretching

Orienteering 32:40 [3] 2.62 km (12:28 / km)

'Extending the control'..
Had Fiona with me who was really helpful and nice! :)
Really good exercise, picking out the bigger features before navigating more finely to the actual control site. Enjoyed this a lot!

Orienteering 48:47 [3] 3.3 km (14:47 / km)

'Control Pick 2'..
With Fiona again, just taking things slowly, talking through every leg before setting off on it. Complex area i thought but going slow meant i didnt go wrong too much! :)

Orienteering 24:19 [2] 2.0 km (12:10 / km)

Went to collect a few controls with Fiona, but they had already been collected. Was good practise again i guess :P

Monday Jul 25, 2011 #

Warm Up/Down 20:00 [2]

ACHLEAN

Due to my disaster of the previous day, Heather shadowed me on 2/3 of the courses i did..

Pauls crazy warm up in a small area plus my own warm up after a lunch break.

Orienteering 23:02 [3] 1.7 km (13:33 / km)

'Window Star'.. Practised accurate bearings and actually got things pretty spot on which i was really pleased with.. Shame im so slow at them!

Orienteering 31:11 [3] 2.4 km (13:00 / km)

'Talk-O'.. Again practised bearings but often to an attack point rather than the control circle. Good, but again slow.

Orienteering 22:46 [3] 1.6 km (14:14 / km)

'Attack Points'.. Went off by myself, woo, to do three controls practising bearings and attack points. Wasnt confident at all and kept loosing track of where i was. Got all three eventually though.

Sunday Jul 24, 2011 #

Orienteering 1:42:18 [3] 7.4 km (13:49 / km) +250m 11:50 / km

Battan, ''long-middle'' race..
Wow, massive fail!! Started off quite well, but then convinced myself i was somewhere i wasnt to number7.. Then just lost it completely, had no energy and couldnt find any of the other controls perfectly =/
Learning curve.

Warm Up/Down 29:00 [2] 3.4 km (8:32 / km) +30m 8:10 / km

Jog with Kistin initially, 1.8km, 9:30.
Jog to the start and drills around the start area.
No warm down due to my upset self.

Saturday Jul 23, 2011 #

Note

Travelling to Cairngorm :D

Friday Jul 22, 2011 #

Running 22:00 [3] 4.54 km (4:51 / km) +15m 4:46 / km

Never having a week off again, died..

But Malia 2011 was the best week ever :D (just need to go for runs next time)

Thursday Jul 14, 2011 #

Note
(sick)

MALIA

Wednesday Jul 13, 2011 #

Running 11:23 [5] 3.0 km (3:48 / km)

3km time trial.. Feeling alright, managed to push away on the last 400m aswell so pleased.

Going to Malia, Crete, for one week in the morning, so no more training before Cairngorm :P

C • Nice one on your 3k sounds good 1

Running warm up/down 16:15 [2] 3.0 km (5:25 / km)

Running 11:38 [1] 1.82 km (6:24 / km)

Tuesday Jul 12, 2011 #

Running 21:45 [4] 4.51 km (4:49 / km) +15m 4:45 / km

Golf course with dad.. In York all day yesterday and today so pretty tired, but actually managed to do a good pace and felt good. 3km tomorrow before going to Malia.

Sunday Jul 10, 2011 #

Orienteering 10:23 [4] 2.12 km (4:54 / km)

Longcroft Sprint 1.

Orienteering 6:38 [4] 1.4 km (4:44 / km)

Longcroft Sprint 2

Running 8:02 [4] 2.0 km (4:01 / km)

Did 2km round the grass track whilst dad went to do map alterations.

Saturday Jul 9, 2011 #

Running 26:02 [1] 4.51 km (5:46 / km) +15m 5:41 / km

Golf Course, again.. Just very tired!

Friday Jul 8, 2011 #

Running race 42:05 [5] 10.03 km (4:12 / km) +80m 4:02 / km

Walkington 10k..
1second slower than my pb, but pleased because of the tough nature of the course. Really quite consistant speed throughout the race from looking at my graph, and picked the pace up with about 2km from the end to pass a few more people. 21:08 at 5km, so 20:57 on the way back which I'm also happy with. Would love to get under 42minites before the end of the year!

Running warm up/down 25:33 [1] 4.13 km (6:11 / km)

Good warm up i think, not fast, but a good pace and not too far either.

Running warm up/down 10:15 [1] 1.5 km (6:50 / km)

WD slowly.. Absolutely knackered and the bottom of my right leg is so painful =/

Thursday Jul 7, 2011 #

Running 22:21 [2] 4.5 km (4:58 / km) +15m 4:53 / km

Golf Course.. Back of my right leg hurting - hopefully will be alright tomorrow!

Wednesday Jul 6, 2011 #

Running 22:22 [2] 4.5 km (4:58 / km) +15m 4:53 / km

Golf course.. Tired body all over, but actually a respectable time :)

Tuesday Jul 5, 2011 #

Running 25:30 [5] 6.12 km (4:10 / km) +60m 3:58 / km

Champagne #9 - Hudson Way..
Had a really good run, was just behind Laura for about 4km, then died a little bit on the slight uphill rise. Pulled a bit back in the final 1km, but Laura stayed about 20-30m ahead.
Pleased, 1minute 8second PB :D

Running warm up/down 25:18 [2] 4.75 km (5:20 / km)

Running warm up/down 10:27 [2] 1.7 km (6:09 / km)

Monday Jul 4, 2011 #

Running 22:37 [2] 4.5 km (5:02 / km) +15m 4:57 / km

Golf course.. Horrible pain up my right shin - didnt realise enjoy it.

Sunday Jul 3, 2011 #

Orienteering 14:42 [4] 2.5 km (5:53 / km)

Cliffhanger Prologue..
Mostly good run - didn't know where i was going after coming out of the maze, so was wandering around for like 20seconds, but the rest went well.

Orienteering 12:59 [4] 2.3 km (5:39 / km)

Cliffhanger Chase..
Just did my own race, wasn't with anyone, could just see Pippa and a man about 20-30m infront in places. Enjoyed it and only made a few small route choices errors, and got slightly confused in the final maze.

Saturday Jul 2, 2011 #

Running 21:29 [3] 4.5 km (4:46 / km) +15m 4:42 / km

Golf Course.. Tired shopping legs.

Friday Jul 1, 2011 #

Running 39:13 [3] 7.63 km (5:08 / km) +155m 4:40 / km

Diamond Cottage.. Legs really tired at first, but tried to maintain a consistant pace and felt much better towards the end and enjoyed it.

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