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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tamsin

In the 31 days ending Oct 31, 2012:

activity # timemileskm+m
  Running16 10:48:32 60.08 96.69 80
  Orienteering4 3:20:25 21.64(9:16) 34.83(5:45) 220
  Strength and Conditioning6 1:38:00
  Cycling1 35:00
  Total20 16:21:57 81.72 131.52 300
averages - rhr:52

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Wednesday Oct 31, 2012 #

Orienteering (Army event) 52:59 [4] 9.0 km (5:53 / km) +60m 5:42 / km

Henley Gate and Congo Stream. Lost 5 mins overall. 2 massive long legs where I got a bit bored. Last bit was nice. Running was good, just need to focus more.

Tuesday Oct 30, 2012 #

Running warm up/down 21:55 [2] 2.76 km (7:56 / km)

Running intervals 16:00 [4] 5.0 km (3:12 / km)

4 min threshold, 12 x 60 secs (2 sets of 6).

Running intervals 19:30 [1]

Sunday Oct 28, 2012 #

Note
rhr:52

Running 18:25 [3] 3.55 km (5:11 / km)

To and around the woods, looking for areas for potential terrain reps in the future.

Running hills 10:00 [5]

A number of efforts up different hills.

Running 25:19 [3] 4.68 km (5:25 / km)

Recoveries and run home.

Saturday Oct 27, 2012 #

Running warm up/down 10:00 [2]

Running race (Parkrun) 20:44 [5] 5.0 km (4:09 / km)

Really fast course round tarmac paths. Had no idea of the route and didn't see any km markers so had to use my watch for pacing. Got a bit confused to where we were going as dad told me it was 3 laps but the course has changed to be one circuit. Pleased with the time as it is 29 seconds faster than my previous PB. Aiming to go 10 seconds faster next time. :)

Thursday Oct 25, 2012 #

Strength and Conditioning 33:00 [2]

Running 25:05 [3] 4.54 km (5:31 / km)

With drills in the middle.

Wednesday Oct 24, 2012 #

Running 49:45 [3] 8.69 km (5:43 / km)

Muddy and hilly run.

Strength and Conditioning 15:00 [2]

Tuesday Oct 23, 2012 #

Running 26:29 [2] 4.9 km (5:24 / km)

Road run in the dark.

Strength and Conditioning 15:00 [2]

Sunday Oct 21, 2012 #

Running long 1:02:42 [2] 11.45 km (5:29 / km)

Slow easy run. Legs a bit tired after yesterday and aching in a few places, particularly left hamstring. Usual route; nice to be out.

Saturday Oct 20, 2012 #

Running warm up/down 5:00 [2]

Orienteering race (Oxford City Race) 1:04:33 [4] 12.69 km (5:05 / km)

Great planning - 42 controls in 7.4km! Started off well but when we got to the buildings had problems reading my control descriptions. They were so long that I didn't bother with a control description holder; covered them with sticky back plastic and pinned them to my top, but I couldn't read them running. Had a few problems not being able to tell what side of a wall/building the control was on and couldn't make sense of the descriptions. Couldn't find a way to 34; stood there for ages before having to go quite a way round. Lost about a minute. So much fun though and a good mix of long and short legs. Not really any mistakes; had a pretty good run.

Thursday Oct 18, 2012 #

Running warm up/down 15:27 [2] 2.14 km (7:13 / km)

Running intervals 21:00 [4]

Threshold intervals. 2x2mins, 2x2.30mins, 3mins, 2x2.30mins, 2x2mins. 2mins recovery after each. Not full out but reasonably hard. Need to do more of the longer stuff.

Running intervals 18:00 [1]

Tuesday Oct 16, 2012 #

Running warm up/down 15:00 [2]

Running intervals 14:52 [5] 4.8 km (3:06 / km)

12 x 400m. 1 min recoveries and 4 mins after every 4. So hard, felt pretty bad after the 2nd to last one. Times between 82 and 79 secs.

Running intervals 17:00 [1]

Monday Oct 15, 2012 #

Strength and Conditioning 15:00 [2]

Saturday Oct 13, 2012 #

Orienteering 40:19 [2] 5.88 km (6:51 / km)

SOC Saturday event at Dibden. Did the green. Lovely morning in the forest; pretty easy course. Really nice just to amble round at my own pace.

Running warm up/down 5:00 [2]

Running race (Hampshire League) 28:45 [5] 6.21 km (4:38 / km)

Farley Mount. Nice course and good that we have to run with the seniors this year as there are so few U17s that normally it doesn't have a race feel. Not the best preparation, having only had 6 hours sleep (sleepover with my friend), have caught Nick's cold, and had already been orienteering earlier. But actually enjoyed it! Started steady and felt pretty good so sped up. Came 42nd, but have no idea how good or bad this is as it is the first one I have done.

Thursday Oct 11, 2012 #

Running 17:09 [3] 3.29 km (5:13 / km)

To the hill. Feeling tired (late night last night).

Running hills 9:04 [4] 1.6 km (5:40 / km) +80m 4:32 / km

4 x the hill (~400m) and about 20m of climb. The path has become a stream... and the muddiest I have ever seen it. Could have really done with O-shoes rather than trainers. Not full out as feeling tired and couldn't have kept going. 2.27, 2.27, 2.28, 2.22.

Running hills 7:26 [2] 1.2 km (6:12 / km)

Back down the hill.

Running 14:14 [3] 2.76 km (5:09 / km)

Home.

Wednesday Oct 10, 2012 #

Orienteering (Army event) 42:34 [4] 7.26 km (5:52 / km) +160m 5:17 / km

Quite a small area but good planning meant it was completely different going round it for the second time. No mistakes apart from got stuck in some vegetation on the way to 2 trying to cut through an open area which was overgrown - cut back and went round, and 11 where I was looking for a vegetation boundary when it was actually a small gully (should check my control descriptions). Very enjoyable and actually managed to run up the hills!

Sunday Oct 7, 2012 #

Running warm up/down 10:00 [2]

Running race (CC6) 29:24 [5] 6.23 km (4:43 / km)

Very muddy and a few hills. Wore my O shoes and found it amusing watching everyone in trainers sliding everywhere. Normally I go off to fast at the start so decided to follow Christine for a bit. She seemed to be going the perfect speed for me so ran round with her until the last hill then went for it at the end. 3rd, my best position in these races.

Saturday Oct 6, 2012 #

Cycling 35:00 [1]

To/from parkrun.

Running warm up/down 15:15 [2]

Before and after.

Running (Parkrun) 21:22 [5] 5.0 km (4:16 / km)

Was quite muddy in places from all the rain but quite nice round the old golf course. Started off steady and kept up the same pace though some kms were up the hill, some down and some flat. Took km splits... 4.18, 4.12, 4.20, 4.16, 4.16. Possibly could have given more at the end. But now I have a time I can hopefully improve on throughout the year.

Strength and Conditioning 5:00 [1]

Friday Oct 5, 2012 #

Strength and Conditioning 15:00 [3]

Core.

Wednesday Oct 3, 2012 #

Running 40:17 [3] 7.81 km (5:09 / km)

Out and back run. Aim was to do the back faster than the out, but not really pushing. Out: 20.25. Back: 19.52

Tuesday Oct 2, 2012 #

Running 7:45 [2] 1.31 km (5:55 / km)

To the woods and a few drills.

Running intervals 7:00 [5]

6 x up and down the path. About 70 seconds each with 30 second recoveries.

Running intervals 3:00 [1]

Recoveries.

Running 20:38 [3] 3.77 km (5:28 / km)

Extended run home.

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