Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tamsin

In the 30 days ending Nov 30, 2012:

activity	#	time	miles		km		+m
Running	19	10:17:44	28.27		45.5		408
Orienteering	4	4:23:54	20.83	(12:40)	33.53	(7:52)	368
Strength and Conditioning	5	1:43:00
Cycling	1	35:00
Total	20	16:59:38	49.11		79.03		776

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Tuesday Nov 27, 2012 #

Running warm up/down 17:30 [2]

Running intervals 16:20 [4]

5min threshold, then mini pyramids 60, 70, 80, 70, 60 x2. Not too hard a session.

Running intervals 18:00 [1]

Sunday Nov 25, 2012 #

Running warm up/down 5:00 [3]

Orienteering race (SN Trophy) 52:34 [4] 6.8 km (7:44 / km) +163m 6:54 / km

Hindhead Common (aka The Devil's Punchbowl). Pretty good run, lost around 30secs on 1 not being able to see the control; 1 min on 4 from not running up the hill and then looking for a knoll when the control was in a pit. Bit far right on number 9 (+20secs) and lost some time on running speed to 13. Struggled a bit on some of the hills but actually ran up quite a few! The climb advertised was 260m but I managed to cut quite a bit of it out :). 3rd behind Colin Dickson and Alun Jones so pretty pleased.

Saturday Nov 24, 2012 #

Cycling 35:00 [1]

Running warm up/down 10:00 [1]

Running (Parkrun) 21:49 [5] 5.0 km (4:22 / km)

Miserable weather. Very muddy parkrun. Slowest time I have ever done but felt really good running so putting it down to the course. Tried out my new (free!) running spikes. Never had any before. Didn't feel like I had much grip all over my foot unlike o shoes.

Thursday Nov 22, 2012 #

Running 43:22 [3]

Very windy!

Wednesday Nov 21, 2012 #

Running 29:02 [3] 5.3 km (5:29 / km)

Incorporating some drills.

Tuesday Nov 20, 2012 #

Running (Lactate Shuttle Session) 19:44 [4] 4.0 km (4:56 / km) +34m 4:44 / km

Couldn't make athletics which was annoying. Had another go at the session from Saturday to try and get the pacing right whilst running on my own. Felt I had suceeded by the end. Used my watch to time the intervals. Did 1.10 at each intensity then had a 2.20 jog after I had done it twice. Repeated it 3 times.

Running warm up/down 13:01 [2] 2.4 km (5:25 / km) +3m 5:23 / km

Includes 10 x 15 second strides.

Sunday Nov 18, 2012 #

Running long 1:06:54 [3] 10.95 km (6:07 / km) +294m 5:23 / km

Pre-breakfast. Lovely morning though pretty chilly. Felt pretty good for pre-breakfast. Really useful weekend, learnt alot. Annoyed I can't make the next one.

Saturday Nov 17, 2012 #

Running warm up/down 20:52 [2] 3.03 km (6:53 / km) +23m 6:38 / km

Round the loop and drills.

Running (Lactate Shuttle Session) 19:32 [4] 4.6 km (4:15 / km) +49m 4:02 / km

3 x 2 800m loops. Ran the first half just above threshold and second just below as a floating recovery. Ran with Meg for the first one and then the second and third with Meg and Zoe. Managed to sort the pacing out by the end.

Running (Drills) 20:00 [1]

Useful, learnt some drills that were completely new to me.

Strength and Conditioning 15:00 [1]

Thursday Nov 15, 2012 #

Running (Progression run) 10:00 [4]

Strength and Conditioning 25:00 [2]

Wednesday Nov 14, 2012 #

Running 16:20 [3]

All I had time for.

Tuesday Nov 13, 2012 #

Running warm up/down 20:00 [2]

Running intervals 19:00 [5]

4 min threshold, 3x60, 3x70, 3x80, 3x90. 60secs recovery between each rep, 2-3mins between sets.

Running intervals 18:00 [1]

Sunday Nov 11, 2012 #

Running warm up/down 5:00 [3]

Orienteering 1:25:04 [3] 10.21 km (8:20 / km) +133m 7:49 / km

Wimbourne event in Ringwood Forest. Course was overplanned for the runnability of the area. Saw the distance beforehand and thought it would just be path runnning but alot of the time you had to go straight. Got back to find that mum had locked herself out the car, so she got a lift home with some other members of the club and left me and dad to wait for the RAC to come and force the door slightly open and then hook the keys off the dashboard with a stick. Got home eventually.

Friday Nov 9, 2012 #

Strength and Conditioning 31:00 [2]

Running (Fartlek) 15:00 [3]

Thursday Nov 8, 2012 #

Running 22:00 [3]

Wednesday Nov 7, 2012 #

Running 39:13 [3]

Strength and Conditioning 22:00 [3]

Monday Nov 5, 2012 #

Strength and Conditioning 10:00 [2]

Sunday Nov 4, 2012 #

Running 32:30 [3]

Got wet and cold setting up the wayfarers and really was not in the mood for orienteering. It was definitely the right thing to cancel the event.
Went for a run with Tim on the forest. Feet went numb pretty quickly and the wind was horrible.

Orienteering 23:16 [3] 3.9 km (5:58 / km)

Then went round the long wayfarers course.

Saturday Nov 3, 2012 #

Running warm up/down 23:29 [2] 4.1 km (5:44 / km)

Calf has been sore since Friday morning from getting so cold on Thursday. It was OK after lots of massaging, stretching and warming up. Still need to keep an eye on it though.

Running race 10:06 [5] 2.54 km (3:59 / km)

National Cross Country Relays. 2nd leg. Very short so ran hard and just managed to hang on at the end.

Thursday Nov 1, 2012 #

Running warm up/down 9:52 [2] 1.53 km (6:27 / km) +5m 6:21 / km

SCOA training at Swinley East.

Orienteering 25:23 [3] 3.41 km (7:27 / km) +24m 7:11 / km

Relocation. Not too difficult. More the challenge was keeping up with others and trying to keep an eye on my compass between controls.

Orienteering 28:50 [3] 4.62 km (6:14 / km) +20m 6:07 / km

Head to head with a butterfly loop.

Orienteering 20:15 [2] 2.01 km (10:04 / km) +13m 9:46 / km

Went for a run round a few controls I hadn't been to, but was getting tired so walked some.

Orienteering 28:32 [2] 2.58 km (11:04 / km) +15m 10:45 / km

Clock relay. Did a couple of controls then shadowed my partner round the rest.

Running 3:12 [4] 0.9 km (3:33 / km)

1km track time trial.

Running 6:00 [4] 1.15 km (5:13 / km)

1km terrain time trial.

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