Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tamsin

In the 31 days ending Mar 31, 2013:

activity	#	time	miles	km	+m
Running	20	8:58:44	10.56	17.0	54
Orienteering	9	7:38:17	31.21	50.23	1192
Strength and Conditioning	7	1:15:00
Total	22	17:52:01	41.77	67.23	1246

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Sunday Mar 31, 2013 #

Running warm up/down 15:00 [2]

Orienteering race (JK Long) 1:03:39 [4] 8.2 km (7:46 / km) +215m 6:52 / km

Cold Ash. 4th. Was really cautious to begin as the ditches looked quite tricky. The first 3 went well but then started running off towards 5 from 3. Realised when I looked at my control descriptions but it really annoyed me. Struggled then to find a way through the denser bushes. Entered a little early on 7, and hesitated before 14. Otherwise felt like I was running quite well and pleased to be only 5 mins down. 4th overall.

Saturday Mar 30, 2013 #

Running warm up/down 10:00 [2]

A bit rushed as I didn't leave enough time.

Orienteering race (JK Middle) 38:45 [4] 5.6 km (6:55 / km) +240m 5:42 / km

Hambleden. 5th. Started steady but then lost 2 mins on 3. Took a bearing from an obvious feature (large depression next to the path), but I was still too high. Hit the re-entrant and had to run back. The rest went pretty well although I was a little high on 13 and not sure I took the best routechoice to 14...

Friday Mar 29, 2013 #

Running warm up/down 15:00 [2]

Orienteering race (JK Sprint) 15:39 [5] 3.0 km (5:13 / km) +15m 5:05 / km

University of Reading. 5th. OK run but could have been cleaner. 2 was well hidden so didn't see it straight away. Got a bit disorientated on the way to 3 but managed to sort myself out. Missed the optimum route into and out of 5. The rest went OK but I didn't plan ahead very well for 11 so hesitated before working out where to go. Think I need to do some sprint specific technical training.

Wednesday Mar 27, 2013 #

Running 16:29 [3]

Sunday Mar 24, 2013 #

Running 28:08 [3]

With a few sprints at the end.

Saturday Mar 23, 2013 #

Running warm up/down 10:00 [2]

Running (Parkrun) 23:17 [4]

Took the first lap steady and then sped up for laps 2 and 3. Felt great on the hills. The muddiest I have seen this course. Looking at the results, most people were well over 2 minutes slower than their PBs.

Friday Mar 22, 2013 #

Running 32:31 [2]

Very easy run. Took a map of Hambledon and Reading with a course drawn on each. Thought through what I would do for each leg.

Strength and Conditioning 15:00 [1]

Wednesday Mar 20, 2013 #

Running warm up/down 10:00 [2]

Running intervals 12:00 [5]

8 x 90secs. 1 min recoveries.

Running intervals 12:00 [1]

Monday Mar 18, 2013 #

Orienteering 19:50 [3] 3.28 km (6:03 / km)

3 sprint courses. Didn't realise how short they were.

Running 10:00 [1]

Between courses.

Sunday Mar 17, 2013 #

Running warm up/down 10:00 [2]

Orienteering race (Kings Garn Gutter) 48:02 [4] 7.0 km (6:52 / km) +180m 6:05 / km

7km Straight line. Pretty pleased on the whole. Made one mistake on 4 where I just couldn't see the control - was standing next to it. Lost just under a minute. I was surprised to come across 13 so quickly, I think it was on the earlier slope than the one it was supposed to be. The rest went well, horrible weather though. Planning ahead was reasonable but slacked near the end. Possibly should have gone straight on 15 but was feeling tired so took the path which was possibly slower.

Strength and Conditioning 5:00 [1]

Saturday Mar 16, 2013 #

Running warm up/down 6:00 [2]

Orienteering 15:58 [3] 2.49 km (6:25 / km) +29m 6:04 / km

Acres Down SCOA training. Contours course.

Orienteering 18:12 [3] 2.56 km (7:07 / km) +38m 6:37 / km

Pairs course with Katie.

Orienteering 20:24 [3] 2.61 km (7:49 / km) +36m 7:19 / km

Pairs map memory with Katie.

Friday Mar 15, 2013 #

Strength and Conditioning 10:00 [1]

Thursday Mar 14, 2013 #

Running warm up/down 10:00 [2]

Running intervals 12:00 [5]

8 x 90secs with 1 min recoveries.

Running intervals 8:00 [1]

Strength and Conditioning 20:00 [1]

Wednesday Mar 13, 2013 #

Running 55:00 [4]

Legs felt awful and calves tight towards the end.

Strength and Conditioning 10:00 [1]

Tuesday Mar 12, 2013 #

Running warm up/down 10:00 [2]

Orienteering 16:07 [3]

The 1st of 4 sprint courses I have planned. Glad I did this one first as it was the one I had lowest expectations of. Will do the other 3 before the JK. Need to print off control desriptions next time. The second half in the housing estate was good, though the first half a little boring. Will also try doing the ones in the future at speed.

Running warm up/down 10:00 [2]

Running intervals 16:00 [4]

Not in the mood. The bus driver wouldn't let me on the bus, then the next failed to turn up and the third was late. Fortunately in the city busses are regular, but it would still have been quicker to walk. Missed the warm up, so did my own whilst everyone else was doing a 5 min threshold. Then did 12 x 80secs. Did them at threshold since I've had a bit of a cold since the weekend, and don't want it to get any worse.

Running intervals 15:00 [1]

1 min recoveries and 4 mins after 6.

Strength and Conditioning 5:00 [1]

Monday Mar 11, 2013 #

Strength and Conditioning 10:00 [1]

Sunday Mar 10, 2013 #

Running warm up/down 10:00 [2]

Orienteering 25:29 [3] 1.97 km (12:56 / km) +76m 10:51 / km

2 mass start relay training loops on Bigland. Did my own thing on 1 and 2 which went well, then got distracted by others on the way to 3. Was planning to go over the top of the spur, but everyone seemed to be going round, so I decided to do that too; then we all ended up going off the map. Then was far too high on number 4. The second loop went alot better.

Orienteering 17:13 [3] 1.79 km (9:37 / km) +44m 8:34 / km

Loop 2.

Orienteering 10:00 [4] 1.43 km (7:00 / km) +36m 6:13 / km

Trains.

Orienteering 34:29 [3] 3.64 km (9:28 / km) +78m 8:33 / km

Pairs mass start exercise on Simpsons Ground, where one person orienteers to a place on a path, where the other person has run to, then passes over the map to the next person and runs along the path to the next meeting point. Did legs 1 and 3. Good fun. Time includes waiting for partner.

Saturday Mar 9, 2013 #

Running warm up/down 20:00 [2]

Orienteering 21:34 [3] 2.3 km (9:23 / km) +60m 8:18 / km

Control Pick on Holme Fell. Focussed on having a good plan and attackpoint for each control. Going well until 5, then was a little high on 6, which put me off on 7 too. Re-focussed after 7 and was fine.

Orienteering 16:00 [3] 1.57 km (10:11 / km) +24m 9:28 / km

Line course.

Orienteering 26:56 [3] 2.79 km (9:39 / km) +121m 7:56 / km

Part of a course, focussing on visualisation, and picking the best line with a relevant attackpoint.

Orienteering 50:00 [3]

Middle Distance Race Practise on Rusland Beeches. Lost a little time on 2 dropping a little too low, then completely missed out 4 and went straight to 5, before realising so had to go back up to 4. The rest was ok, just hesitant. Think I need more practise racing in this type of terrain because it's when I increase the pace, I make mistakes; I kept it slow to ensure I got the navigation right.

Thursday Mar 7, 2013 #

Running 40:00 [2]

Tuesday Mar 5, 2013 #

Running 25:03 [3]

No time for athletics this evening.

Sunday Mar 3, 2013 #

Running warm up/down 10:00 [2]

Running race (CC6) 29:16 [5] 6.5 km (4:30 / km)

Quite a nice course and felt good on the hills. Ran hard on the last big lap trying to chase the 2 people ahead of me down. Got them both in a sprint finish at the end. :) Looking back though I think I need to push myself harder in the middle section of races, but pleased as I think I got the pacing right at the start today.

Saturday Mar 2, 2013 #

Running warm up/down 31:00 [2] 4.5 km (6:53 / km) +54m 6:30 / km

Long warm up and lots of drills, then cool down.

Running intervals 27:00 [4] 6.0 km (4:30 / km)

4 x 1mile with athletics club (but a bit less than a mile). Recoveries seemed to vary, so included. The 3rd one felt hard.

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