Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: karen

In the 30 days ending Nov 30, 2011:

activity	#	time	miles	km	+m
Orienteering	12	10:28:19	29.74	47.85	825	11 /	13c	84%
Gym	5	4:55:00
Running	9	3:52:40	17.44	28.06	200
P.E/Hockey	1	45:00
Stretching	1	10:00
Total	23	20:10:59	47.17	75.92	1025	11 /	13c	84%
[1-5]	22	19:50:59

2:42

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Wednesday Nov 30, 2011 #

Note
(sick) (rest day)

getting the cold. brilliant -_-
everything gets in the way of training.
no training for me tonight, I want to be good for the Glasgow parks at the weekend.
I think I've done pretty well considering I've not had a cold since march and a lot of people who went to the Hawkshead weekend seemed to have picked one up!

Tuesday Nov 29, 2011 #

Gym 1:10:00 [4]
shoes: Asics GT 2150

Went to the gym today as I can't tomorrow because of the stike, and I'll do hill intervals tomorrow.

Usual warm up on cross trainer.
Weights:
3x10 Chest Press Level 3
3x8 That thing I can't remember Level 3
3x8 Low Row Level 4
3x8 Lat Pull Down

Core:
30 Sit ups with 5kg Medicine Ball
Lunges 8s rest 8s with hand weights 2kg, focussing on posture and correct leg angle.
1min front plank, 30s side 30s side.
1.5mins rest
1min front plank,30s side 30s side.
20 squats with 12kg on bar.
CORE SESSION x2
wobble board for 4mins.
stretching mostly legs

12 PM

Orienteering warm up/down 25:00 [3]
shoes: Asics GT 2150

Sunday Nov 27, 2011 #

Orienteering warm up/down 15:00 [3] 1.0 km (15:00 / km)
shoes: Asics GT 2150

Orienteering 40:00 [3] 2.2 km (18:11 / km) +125m 14:10 / km
shoes: Inov-8 OROC 280

With Frances again. SImplifying, ignoring paths etc.

Orienteering (Great Tower) 35:00 [3] 1.7 km (20:35 / km) +105m 15:44 / km
shoes: Inov-8 OROC 280

Contour only map. Taking legs alternately, was difficult. I got the first couple of mine okay, but after our mistake on 5 it put me off. Got better towards the end though. Good training again. A lot of unmaped rock. Good excercise.

Orienteering (Control Collecting.) 20:00 [3] 1.5 km (13:20 / km) +30m 12:07 / km
shoes: Inov-8 OROC 280

Saturday Nov 26, 2011 #

10 AM

Orienteering (Dale Park) 40:00 [3] 2.3 mi (17:24 / mi) +120m 14:58 / mi
shoes: Inov-8 OROC 280

Focussing on attack points, in pairs taking it one leg each alternately. Was really beneficial too what Frances chose as attack points and what I would choose, as with routes too.

Orienteering 40:00 [3] 2.4 km (16:40 / km) +185m 12:02 / km
shoes: Inov-8 OROC 280

Much the same as the last one except this one was traffic lighting. Was good to say when we were doing "red amber and green" because saying it made you actually do it.

Orienteering warm up/down 20:00 [3] 1.0 mi (20:00 / mi)
shoes: Inov-8 OROC 280

1 PM

Orienteering (Holme Fell) 25:00 [3] 2.0 km (12:30 / km) +50m 11:07 / km
shoes: Inov-8 OROC 280

HORRENDOUS WEATHER
bus was shaking before we even got out, horizontal rain, some hail. Bill said just to do 1,2,8,9,10,11. boys waited on us to make sure we got to the controls. Was gutted we couldn't go on the open properly, looked like my kinda area (: typical lakeland weather -_-
ABANDONED TRAINING.

5 PM

Orienteering race (Night) 17:00 [4] 2.0 mi (8:30 / mi)
shoes: Inov-8 OROC 280

BEST W16 :D :D
led frances and amy round. really enjoyed it (: had my dad's epic headtorch. (:

8 PM

Orienteering (CONTOUR LESSON) 20:00 [0]

Tony gave a talk on countours.
It was about main contour features, and simplicifcation, looking at simplifying maps like Haverigg and Culbin simplified. It really helped, really showed how simplification could benefit, will be trying colour coding the index contours to look at new routes and improve my simplication skills.

Friday Nov 25, 2011 #

Event: Lakeside

Thursday Nov 24, 2011 #

Gym 1:10:00 [4]

Usual warm up on cross trainer.
Weights:
3x10 Chest Press Level 3
3x8 That thing I can't remember Level 3
3x8 Low Row Level 4
3x8 Lat Pull Down

Core:
30 Sit ups with 5kg Medicine Ball
Lunges 8s rest 8s with hand weights 2kg, focussing on posture and correct leg angle.
1min front plank, 30s side 30s side.
1.5mins rest
1min front plank,30s side 30s side.
20 squats with 12kg on bar.
CORE SESSION x2
wobble board for 4mins.
stretching mostly legs.

Wednesday Nov 23, 2011 #

Note
(rest day)

Does dancing around madly to Calvin Harris and Rihanna live count as training? :P

Tuesday Nov 22, 2011 #

Running warm up/down 15:00 [3] 1.5 km (10:00 / km) +50m 8:34 / km
shoes: Asics GT 2150

Running intervals (Hills) 10:00 [5] 1.5 mi (6:40 / mi) +150m 5:05 / mi
shoes: Asics GT 2150

Was slippy, went when it was light but the last one was in the dark. and no one got in the way! :D
3.35
3.33
3.27
felt good.

Running 3:04 [3] 0.8 km (3:50 / km)
shoes: Asics GT 2150

Loads of cars in the way, but felt awesome (:
Best time (on the road) so far (:

Sunday Nov 20, 2011 #

Event: British Schools Orienteering Championships

Running warm up/down 25:00 [3]
shoes: Inov-8 OROC 280

Stretching warm up/down 10:00 [3]
shoes: Inov-8 OROC 280

Dynamic and static.

Orienteering race (British Schools) 28:00 [5] 3.4 km (8:14 / km)
shoes: Inov-8 OROC 280

I'm getting used to coming 4th.
Was a bit rubbish being out first, having to thrash down the minging bits, and there was one bit the map was wrong too. See routegadget (:
http://www.tinto.routegadget.co.uk/cgi-bin/reitti....

C • wrong map 6

Saturday Nov 19, 2011 #

1 PM

Orienteering warm up/down 20:00 [3]
shoes: Adidas Swoop II

Orienteering (Scottish Schools Sprint) 12:31 [5] 2.2 km (5:41 / km)
shoes: Adidas Swoop II

Got given my map at the beginning ran the whole course, only one teeny hesitiation. Was watching others from the spectator point after. And realised that they were all going different ways from me. I compared courses with Rach after and realised THAT DAD HAD HANDED ME THE WRONG MAP AT THE START :@ :@ :@
I even looked to see if it was S5/6 girls but it didn't say on it!!
SOOOO pissed off.

1st Craig Nolan
2nd Chris Galloway
3rd Me (:
so not that bad for having run the boys.

Running 10:00 [3]

Back to the car to get a different dibber for race 2.

2 PM

Orienteering race 11:06 [5] 1.9 km (5:51 / km)

Was tired for my actual course, and annoyed. Did an epic fence jump though which got a cheer. suppose that was good. Didn't count though because I'd already been out. :/ sakes.

1st Me, but I didn't count.

Running warm up/down 10:00 [2]

jogging back.

Wednesday Nov 16, 2011 #

Gym 1:00:00 [4]
shoes: Asics GT 2150

Warm Up:
5mins on cross trainer on level 4, keeping above 70RPM
Weights:
3x8 Chest Press Level 3
3x8 Low Row Level 4
3x8 Lat Pull Down Level 5
3x8 *I cant remember the name but you pull the bars from your sides to infront of you at shoulder height* Level 3
Core:
20x Sit ups with 2kg Ball
30x Sit ups with 5kg Ball
5x Squats on each leg with weights in hands, arms out to sides.
20x Squats with 12kg on bar.
2x 1min Front Plank, 30s side, 30s side.
4mins on wobble board.
Warm Down:
3mins on cross trainer at level 2 keeping above 60RPM

Tuesday Nov 15, 2011 #

Running warm up/down 20:00 [3] 1.5 km (13:20 / km)
shoes: Adidas Swoop II

Running hills (Intervals) 10:00 [5]
shoes: Adidas Swoop II

3.42
3.37
3.32

We bit of wind along bottom path. Legs were nakerd from the weekend. Still reasonable times though.

Sunday Nov 13, 2011 #

Running (Hash Run) 20:00 [3] 2.0 km (10:00 / km)

ON ON!

C • hashing 2

Orienteering warm up/down 20:00 [3]

Orienteering 53:00 [5] 3.6 km (14:43 / km) +160m 12:03 / km
shoes: Inov-8 OROC 280

Minging and didn't do well, will add more when results are up.

Orienteering warm up/down 10:00 [3] 0.5 km (20:00 / km)
shoes: Inov-8 OROC 280

Warm down, jogging, stretching.

Saturday Nov 12, 2011 #

Orienteering warm up/down 10:00 [3] 1.0 km (10:00 / km)
shoes: Inov-8 OROC 280

Orienteering 40:00 [3] 2.5 km (16:00 / km) +50m 14:33 / km
shoes: Inov-8 OROC 280

It was the last supper planned by Finlay, so it was no ordinary training :L Star relay and in between spinning round, eating crackers, doing press ups etc.

Orienteering (Forefits Course) 40:00 [2] 2.5 mi (16:00 / mi)
shoes: Asics GT 2150

Control 2 - Find an inventive way to the next control, so me and FrannyB did the wheelbarrow. oh yeah.
Control 5 - Swap tops.
Control 7 - Chase control. Took us ages to find John in the first place, we went high to look down on the area and still couldn't see him :L got him eventually!
Control 8 - Make a moustache (for MOVEMBER) using squirty cream. I got full on french moustache, goatee and monobrow hell yeah! :P stank of mouldy milk :L EUUUUUUGH!
And we made up a song to sing for points but no one got to do them!

Orienteering (NIGHT SCORE) 23:27 [3] 2.0 km (11:44 / km)
shoes: Adidas Swoop II

With Katrina. We only go four controls cause the first one we chose was weird and the map didn't seem to fit, probably because we both had rubbish torches :P we got 3 more, but got an answer wrong and were 3mins and 27secs late back so only ended up with 25 points but 5th=

Thursday Nov 10, 2011 #

Gym 45:00 [3]
shoes: Asics GT 2150

Weights, core.

Tuesday Nov 8, 2011 #

Running (Hill Intervals) 10:00 [5] 1.5 km (6:40 / km)
shoes: Asics GT 2150

was mega slippy tonight!!
not as dark as last week, but worse underfoot.
3.37
3.37 (fell in a hole)
3.30

Running warm up/down 15:00 [3] 2.0 mi (7:30 / mi)

Running 3:09 [4] 0.5 km (6:18 / km)
shoes: Asics GT 2150

not quite full pace half along the road, no wind.

Monday Nov 7, 2011 #

Note
(rest day)

I'm absolutely shattered today -_-

Sunday Nov 6, 2011 #

Orienteering warm up/down 25:00 [3]
shoes: Adidas Swoop II

Orienteering race (ESOA Champs) 38:15 [5] *** 4.6 mi (8:19 / mi)
spiked:11/13c shoes: Adidas Swoop II

East of Scotland Champs at Dechmont Law.
Came 4th on the course, picked up some good ranking points. First in class, retained my title, got the trophy again. (:
Decend run, just route choice errors see routegadget. Green course as I wasn't allowed to run blue because of the urban aspect -_-
No pinks of winsplits :D
http://www.interlopers.routegadget.co.uk/cgi-bin/r...

Running 3:27 [3] 0.8 km (4:19 / km)
shoes: Asics GT 2150

Easy half.

Running warm up/down 20:00 [3] 1.5 mi (13:20 / mi)
shoes: Asics GT 2150

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