Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Cat T

In the 31 days ending Mar 31, 2012:

activity

time

miles

Alternative training

14:04:00

Running - easy

10:49:00

Orienteering - easy

9:55:00

S&C

6:15:00

Orienteering - medium

3:32:00

Orienteering - hard

3:22:23

Aquarunning - easy

1:50:00

Running - hard

3:00

Total

49:50:23

averages - weight:53.3kg

3:02

0:00

» now

Saturday Mar 31, 2012 #

9 AM

Alternative training (Spinning bike) 1:00:00 [3]

3(10x30/30) to make it more interesting

2 PM

Orienteering - hard 25:00 [4]
shoes: Walsh PB racer (Jan 12)

Fast and furious at Craigmillar. Good fun. Quite clean, but not happy with how many times i hadn't read a leg ahead and had to stop or walk out of a control. Mp'd at 6, where i forgot to punch (pin punching), touched the kite like in training and ran off.

Legs starting to feel like they're working again, moving better. a bit heavy from this morning but i'd been wanting a hard day.

Time an estimate, and took off five mins for stopping to help a small girl - had to take her back to a control and convince her it was the one she was looking for :-)

Running - easy warm up/down 35:00 [1]
shoes: Mizuno Wave Rider Nov 11

Home to Craigmillar, then granny trot to CSE to roll out calves (a bit tight again)

Friday Mar 30, 2012 #

7 AM

S&C 1:00:00 [1]

Alternative training (Spinning bike) 30:00 [1]

8 PM

Alternative training intervals (Cross-trainer) 20:00 [4]

Something to keep legs fresh for a weekend of orienteering training, but always good with some intervals. 2x10mins.

Alternative training warm up/down 20:00 [1]

Thursday Mar 29, 2012 #

11 AM

Orienteering - medium 35:00 [3]
shoes: Mizuno Wave Rider Nov 11

urgh. the sprint trains i missed last Thursday. Felt about as expected after a day of stress, too much caffeine and not enough sleep. stomach particularly not happy, and legs heavy and not moving at usual interval speed. a couple of times this distracted me and i didnt plan well enough, but tried to keep 'head ahead of legs'. some tricky bits! :-)

at least it's over now though, will get some rest and an afternoon on the beach and hopefully things will pick up again now that i can concentrate on looking after myself more!

6 PM

Aquarunning - easy 1:00:00 [1]

Commonwealth again. looking a bit sunburnt when i got out :-/

Wednesday Mar 28, 2012 #

Note
(rest day)

Dissertation day, the one day where uni takes priority! will be nice to get it done.

Note

routegadget from the weekend, with some notes about how i was orienteering.

Sprint qualificaction: http://www.ebor.routegadget.co.uk/cgi-bin/reitti.c...

Sprint final: http://www.ebor.routegadget.co.uk/cgi-bin/reitti.c...

Middle: http://www.ebor.routegadget.co.uk/cgi-bin/reitti.c...

C • dissertation day 2

Tuesday Mar 27, 2012 #

11 AM

Alternative training (Cross-trainer) 1:02:00 [1]

easy training, as expected feeling knackered. calves slowly recovering.

6 PM

Running - easy 1:05:00 [1]
shoes: Mizuno Wave Rider Nov 11

still not recovered enough for hard training. steady again, similar to yesterday. thanks to Lauren and Alison for putting up with me being a knackered wreck!

Monday Mar 26, 2012 #

Note

Quite tired today, calves soo tight. Shins are quite good though :-) Looking forwards to a week of just training, but taking it easy - expecting to feel the weekend even more tomorrow.

8 AM

S&C 45:00 [1]

Alternative training (Spinning bike) 30:00 [1]

6 PM

Running - easy 1:10:00 [1]
shoes: Mizuno Wave Rider Nov 11

easy group run in Holyrood Park. still have tight calves. lots of great orienteering chat including course length ratios, offset litho vs digital printing and BOF rules. sunny :-)

Sunday Mar 25, 2012 #

Event: British Middle Distance Championships

Note

Made a small unnecessary drama for myself:
last night i sat with dad (surveyor) and chatted about my races. he had an all-controls map they'd made at the last minute, for some reason it didn't have all the corrections made for the competition map, just the ones he remembered. in the final we had a control just before the first control in the arena, on a flowerbed (bushes). on the all-control map this was completely olive green, ie. OOB. i remembered running across it and thinking it was okay for some reason, couldnt quite remember why (normally pretty paranoid about going OOB). but here it was clearly not crossable. so, i was really upset but there was nothing i could do but declare it, making me DSQ. so hard after an evening of feeling happy with my race! arrived miserable at the race this morning, not looking forwards to explaining to CLOK, EUOC and everyone what happened, just to be told that the competition map had been changed to include a gap in the olive green, where we were allowed to cross. dad had completely forgotten. back up to feeling good/relieved again, then time to try and focus on the middle race...

7 AM

Running - easy 20:00 [1]
shoes: Mizuno Wave Rider Nov 11

Morning jog. tight calves.

1 PM

Orienteering - hard race (Middle distance) 32:00 [5]
shoes: Icebug SPIRIT2-L olx Jul 11

British Middle. Classic Cat middle distance, but i think even my middle is getting better and it wasn't as much of a disaster as sometimes in the past. Good for first 3, got too confident, big mistake to 4, then lost it a bit and banana-d my way round the rest. running okay, maybe at too high intensity though, trying too hard and not v efficient at getting to the controls. Linnea showed how it's done!

Running - easy warm up/down 25:00 [1]
shoes: Icebug SPIRIT2-L olx Jul 11

Hardly any warm down. too tired, legs not wanting to do any more. walked round instead.

Saturday Mar 24, 2012 #

Event: British Sprint Championships

11 AM

Running - easy warm up/down 1:05:00 [1]
shoes: Walsh PB racer (Jan 12)

approx total for the day

Orienteering - hard race 14:00 [5]
shoes: Walsh PB racer (Jan 12)

Qualification. Not such a good run, rushing and making mistakes, one really stupid one and a few smaller faffs. running felt harder than i wanted for a heat! maybe from travelling early this morning. felt lucky to qualify as well as i did.

2 PM

Orienteering - hard race 13:44 [5]
shoes: Walsh PB racer (Jan 12)

Final. Kept it together loads better, a few hesitations but no real mistakes. Really nice to run like this in a championship and not feel too nervous. Running not too bad, a bit tired by the end but tried to push hard all the way.

C • modest.. 4

Friday Mar 23, 2012 #

7 AM

Note

fell off swiss ball and rolled out

4 PM

Running - easy 35:00 [1]
shoes: Mizuno Wave Rider Nov 11

easy treadmill run, trying to make gluts work properly. not entirely successful but legs quite bouncy.

Thursday Mar 22, 2012 #

4 PM

Aquarunning - easy 50:00 [1]

Finally got to the newly done-up Commonwealth pool after a day of chilling out and geeking maps. So much better than the other pools in Edinburgh, 50m deep water :-D Technique feeling unsteady, just like my normal running, so concentrated on getting it right. Cant afford to train like this too often but will run here once a week for the rest of my time in Edinburgh i think :-) feeling much better than yesterday generally, not as tired.

Wednesday Mar 21, 2012 #

7 AM

S&C 35:00 [1]

feeling tired and lazy this morning so not doing v much. calf tight so lots of rolling

3 PM

Orienteering - easy 1:20:00 [2]
shoes: Icebug SPIRIT2-L olx Jul 11

On Gullane with Alice. Lovely day but the weekend has definitely caught up, feeling harder than it should have. showing in my orienteering too, some legs good but big inconsistency, sometimes just not paying enough attention.

Tuesday Mar 20, 2012 #

8 AM

Alternative training intervals (Spinning bike) 30:00 [4]

2 (10x90/30s), 5mins break between. Working between 80-90% max HR, mostly above 85%. hard work!

Alternative training warm up/down (Spinning bike) 30:00 [1]

6 PM

Running - hard intervals 3:00 [4]
shoes: Mizuno Wave Rider Nov 11

Shin feeling not so bad so decided to run the 5x1km session on the grass. a bit heavy legged after this morning and a bit unstable in my running technique for some reason, arms and legs all over, but quite enjoying myself until near the end of the first one, when i suddenly felt something in my left calf, halfway up on the outside. i think (hope) it was just cramp from being a bit tired and wearing half length tights for the first time this year. stopped straight away and walked home. may thank myself later for the extra rest...

Running - easy warm up/down 20:00 [2]
shoes: Mizuno Wave Rider Nov 11

1 1/2 laps of meadows, then caught the end of drills and strides

Monday Mar 19, 2012 #

Note

Here is my routegadget from Saturday: http://www.cuoc.routegadget.co.uk/cuoc/reitti.cgi?...

pleased to keep from big time losses, but didnt feel like i was going well either. finding it hard to match the map to the ground and think quickly. maybe a bad route to 2? (also fell i edge of deep marsh here when looking at map instead of where i was going). v hesitant to 1, 6, 9, and found 11 confusing when it should have been simple.

7 AM

S&C 1:00:00 [1]

Alternative training (Spinning bike) 35:00 [2]

32x30/30s

5 PM

Alternative training (Cross-trainer) 1:05:00 [2]
(injured)

shin is unsurprisingly sore today, although not as bad as it has sometimes been recently. achilles also tight on same leg, and foot from overcompensating. quite sure that foot is a soft tissue thing, have physio appointment for friday to check if i need to do anything extra to help it. so back in the CV gym for today at least, lots of stretching and rolling too. quite an easy session, have an interval day tomorrow.

Sunday Mar 18, 2012 #

10 AM

Orienteering - hard race (Relay) 27:00 [5]
shoes: Icebug SPIRIT2-L olx Jul 11

BUCS relay. first leg. relieved to find myself a different orienteer today :-) a much better feeling in my legs, able to start with a smile. felt some pressure when it got tricky with the nav, on my own with everyone chasing not too far behind, and some wobbles that will need ironing out. but i kept it together enough to keep my lead and just a much more enjoyable run really :-) need to learn how to find the same kind of feeling when im not in a mass start.

Running - easy warm up/down 25:00 [1]
shoes: Icebug SPIRIT2-L olx Jul 11

Saturday Mar 17, 2012 #

9 AM

Running - easy 20:00 [1]
shoes: Mizuno Wave Rider Nov 11

morning jog

1 PM

Orienteering - hard race 41:44 [4]
shoes: Walsh PB racer (Jan 12)

BUCS individual. was looking forwards to the first real race this year, but something was wrong. quite sure that i was too nervous or something - i ate, drank and slept well, took my ibuprofen, felt okay in warm up, but when i crossed the startline my legs suddenly felt dead and my head couldnt think straight. tried to hold it together but it felt like a struggle all the way and i didnt enjoy it at all :-( nothing too wrong, no big mistakes, just faffing a bit and legs weighing lots up the hills. really disappointing :-(

Running - easy warm up/down 35:00 [2]
shoes: Walsh PB racer (Jan 12)

Friday Mar 16, 2012 #

7 AM

Alternative training 30:00 [1]

no-one to let me in the performance gym when i arrived so went to do some easy spinning...

S&C 30:00 [1]

which meant i was a sweaty mess for pilates. circuits today. fell off swiss ball. then rolling and stretching.

Thursday Mar 15, 2012 #

Note

feeling quite off, so no training. evening accompanying a friend to a&e didnt help, a bit short on sleep and some hours between training and dinner. you cant plan for everything!

6 PM

Running - easy 30:00 [1]
shoes: Mizuno Wave Rider Nov 11

felt a bit more normal after sleeping this aft, so went for short run round Holyrood Park. Some strides up and downhill. Shin not as bad as Tues but still feeling it a bit. Not sure of exact time, watch strap broke just before i left.

Wednesday Mar 14, 2012 #

7 AM

Alternative training (Spinning bike) 35:00 [2]

in a massive shin-stress, this was before S&C to stop me being so grumpy. 10x90/30s, 5x60/30s

S&C 50:00 [1]

4 PM

Alternative training long (Cross-trainer) 1:30:00 [1]
ahr:145 max:153

low intensity, just watching Fresh Prince (forgot how good it is) about as good as 90mins on an ellipse machine could be!

Tuesday Mar 13, 2012 #

11 AM

Alternative training intervals (Cross-trainer) 30:00 [4]

2x15mins

Alternative training warm up/down (Cross-trainer) 25:00 [1]

6 PM

Running - easy 47:00 [1]
(injured) shoes: Mizuno Wave Rider Nov 11

Forgot to take my ibuprofen this afternoon and shin (which was a little bit niggly) is sooore. feels like all the inflammation has come back. what can i say? its not hard to see i havent been training v sensibly when i was away. more proof that you cant make something go away just by wanting it to. im not going back to physio, i dont think they can tell me anything new. will just have to take more care of it, stretch feet and calves, take more ibuprofen and ice it, and hope it responds quickly.

so no intervals for me, just an easier run round on he grass, some by myself and some with Chloe. feel like i would be running quickly, if only i was running more comfortably :-/

Monday Mar 12, 2012 #

7 AM

S&C 1:00:00 [1]
weight:53.3kg

After missing so much of this am not feeling so strong or conditioned! Good to see that it must have a good effect though.

Alternative training (Spinning bike) 32:00 [2]

30x30/30s

5 PM

Running - easy 35:00 [1]
shoes: Mizuno Wave Rider Nov 11

quite minimal meadows run, with 6xstrides. feeling like i wasnt moving the best til i did strides, then loads better. saw a new branch of Black Medicine, its getting a bit like Starbucks...

Sunday Mar 11, 2012 #

10 AM

Alternative training long (Cross-trainer) 2:00:00 [2]
ahr:155 max:166

boring!

Saturday Mar 10, 2012 #

9 AM

Alternative training intervals (Spinning bike) 1:00:00 [3]

10mins warm up, 45mins 60/30s, 5mins warm down. a bit dizzy by the end, think i'm just allergic to gyms

S&C (Core) 15:00 [1]

5 PM

Running - easy 52:00 [2]
shoes: Mizuno Wave Rider Nov 11

small SASH in Holyrood Park. Quads a bit heavy to begin with but running well later on. Radical road taped off and ambulances out again :-/

Friday Mar 9, 2012 #

Note

travelling back to Edinburgh. long day!

7 PM

Alternative training (Cross-trainer) 40:00 [3]

with a newly-dressed heel,2x working up the intensity over 20mins. ending with HR around 190

Running - easy 30:00 [1]
shoes: Mizuno Wave Rider Nov 11

testing running, 20mins treadmill and 10mins on roads. no problems at all, seems like i will be fine on even surfaces over the next few days :-)

will be limiting running again. for this last week i have been feeling a bit off with running and not orienteering that well either. i think i need some routine and rest. for next weekend i will try to get back the good feeling in my legs from when i was in Uppsala by training the same, some running but mainly other training.

Thursday Mar 8, 2012 #

Note
(injured) (rest day)

hard to put shoes on this morning, cant really run. should take better care of feet. also have been sleeping all the time between training and nearly feeling like im getting a cold so i think a rest might do me good anyway. as usual have done a bit more than i should and crashed too early.

Wednesday Mar 7, 2012 #

9 AM

Orienteering - easy 1:20:00 [1]
shoes: Walsh PB racer (Jan 12)

short loops and map memory in some more rocks. painful blisters today :-(

2 PM

Orienteering - easy 1:00:00 [1]
shoes: Mizuno Wave Rider Nov 11

mix of courses. v keen to do rock only course better but there were bushes everywhere between the rocks and you couldnt get where you wanted to go. not fun. a middle distance style course that went much much better. tried changing shoes for blisters but no better.

Tuesday Mar 6, 2012 #

7 AM

S&C (Core) 20:00 [1]

11 AM

Orienteering - easy 1:15:00 [1]
shoes: Walsh PB racer (Jan 12)

different technique exercises in some rocks. did some things well but lots of faffing on rock-only map

1 PM

Orienteering - medium (Middle distance) 46:00 [3]
shoes: Walsh PB racer (Jan 12)

lägermästerskap, again some legs good but others really not so good. lots of looking round rocks for ages trying to find tiny tapes. sort of fun but also frustrating.

Running - easy warm up/down 10:00 [1]
shoes: Walsh PB racer (Jan 12)

7 PM

Orienteering - medium (Sprint distance) 21:00 [3]
shoes: Mizuno Wave Rider Nov 11

Sprint round Portalegre. Not running too hard (soon after eating) but enough hilly bits to feel like hard work sometimes. tired legs.

Running - easy warm up/down 10:00 [1]
shoes: Mizuno Wave Rider Nov 11

Monday Mar 5, 2012 #

9 AM

Orienteering - easy long 1:30:00 [2]
ahr:171 max:181 shoes: Walsh PB racer (Jan 12)

Long training, somewhere in the dunes. really nice terrain, the nicest yet :-), but my feet are a bit sore from all the sand so lucky we're moving inland this aft. started a bit crap, a miss on the second, but got steadily better. good planning and flow but still not happy with how i'm following my compass, its like i dont trust it so ignore it instead of making an effort to do it better..!

Sunday Mar 4, 2012 #

10 AM

Orienteering - hard intervals 31:00 [4]
shoes: Walsh PB racer (Jan 12)

near Marinha Grande again, trains with Sam, Hanna and Klara. Legs okay but moving faster than head and wasnt v clean, especially to start with. better on the end.

Orienteering - easy 25:00 [1]
shoes: Walsh PB racer (Jan 12)

jogging to warm up and easy orienteering to warm down

4 PM

Orienteering - hard 17:55 [4]
ahr:180 max:191 shoes: Mizuno Wave Rider Nov 11

Brill sprint round town Praia da Vieira. Not so on top at the start but got better. nice terrain changes and went well through the intricate urban controls at the end.

tired legs, shoe choice not so good for sand but better than o shoes for the concrete bits

Running - easy warm up/down 20:00 [1]
shoes: Mizuno Wave Rider Nov 11

could have done more warming up

Saturday Mar 3, 2012 #

10 AM

Orienteering - medium long 1:50:00 [3]
shoes: Walsh PB racer (Jan 12)

A day up the coast near Figuera de Foz. Quite a long course, made it longer by messing up the long leg on 2 so badly i ran all the way back to the start to run it again. Continued to make mistakes all the way. Having problems concentrating enough to follow compass and kept reading the grid of paths as North lines, probs means i'm still a bit tired.

includes some jogging before and after

4 PM

Orienteering - easy 1:00:00 [1]
shoes: Walsh PB racer (Jan 12)

v easy pace round a control pick. a bit better but still further from the line than i'd like. have improved a lot at planning, looking ahead for big features but still need to practice more with just reading my compass and holding it flat.

includes jogging to and from car.

Friday Mar 2, 2012 #

10 AM

Orienteering - easy 1:24:00 [1]
shoes: Walsh PB racer (Jan 12)

Praia da Vieira, long course plus a bit of jogging. Really tired today after all the travelling (8am-10pm yesterday), hard to keep my head together. Made one or two bananas and one bigger mistake (parallel error right near the end) but mostly just about okay.

7 PM

Orienteering - easy (Night) 41:00 [1]
shoes: Walsh PB racer (Jan 12)

Yep, still pants at night. Not getting into it at all, shows that im still not v confident with compass. Will keep practising...

Thursday Mar 1, 2012 #

Note

travelling to Portugal. stupid flight connection means being in airports all day :-/

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