Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TH

In the 7 days ending Apr 17, 2011:

activity	#	time	miles		km		+m
Orienteering	9	8:26:51	37.56	(13:30)	60.45	(8:23)	2527
Running	5	2:37:19	17.36	(9:04)	27.94	(5:38)	928
Total	13	11:04:10	54.92	(12:06)	88.39	(7:31)	3454

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Sunday Apr 17, 2011 #

10 AM

Running warm up/down 2:18 0.3 km (7:40 / km) +33m 4:56 / km
ahr:145 max:157 shoes: O shoes

Ha! a warm up! Not in the mood. Pippa tried to motivate me. She seemed keen.

Orienteering race 58:57 8.77 km (6:43 / km) +392m 5:30 / km
ahr:167 max:179 shoes: O shoes

I'll save it for the forest ;)

Very pleased. Technically in control. Lost time mainly due to not seeing flags. Not sure if I'll ever say that again. Biggest "mistake" probably 10, hard to get into reentrant due to tree felling and got pushed off line. I did lose time in other places if you compare to other girls, but haven't worked out exactly why. Was a bit hit and miss in the felled areas for picking a good route.

Physically felt like I was always holding back. Felt knackered before I started and brilliant when I finished. Was eating up the hills.

Heel loads better. Did tape (necessary when running harder as did go over slightly). Better taping though, using half strips and taking it off after ive finished rather than just being lazy.

Saturday Apr 16, 2011 #

10 AM

Orienteering 10:24 1.08 km (9:38 / km) +49m 7:51 / km
ahr:135 max:157 shoes: O shoes

Blake Holme training day. All exercises divided up so easier with GPS stuff later.

Line course. Fine. Getting into things. Half way got confused with hills and marsh, but sorted it out ok.

Orienteering 34:00 3.23 km (10:32 / km) +159m 8:27 / km
ahr:133 max:156 shoes: new saucony

Corridor exercise. Got mega confused on number 2. Was on the map, then off, on off, kept sort of jumping back and forward trying to make sense of compass and map together.

Finally got the bugger and went on ok.

Orienteering 14:34 1.82 km (8:00 / km) +85m 6:30 / km
ahr:155 max:167 shoes: O shoes

Control pick. Aimed to push this harder as trying to learn to do short legs smoothly. Went well. Still I needed a bit of pressure to know whether I really did it well. I seem to still lose time when I think I've done it ok. Also need to do long legs into short legs to adjust speed.

Orienteering 23:00 2.07 km (11:07 / km) +70m 9:31 / km
ahr:132 max:157 shoes: O shoes

Down to next start and did the next corridor exercise. Again was totally confused on 1 and 2. I really like to use the big features either side of me. Not sure if this is something I should change. But it make these corridor things next to impossible.

Orienteering 10:32 1.3 km (8:06 / km) +71m 6:22 / km
ahr:151 max:173 shoes: O shoes

Control pick nailing it after coombs and other boys. went up wrong reentrant when running after coombs, otherwise fine. nice to push the pace. i like running. sod the map.

3 PM

Orienteering 41:09 4.56 km (9:01 / km) +82m 8:17 / km
ahr:132 max:156 shoes: Swoops

Roanhead. Course with Heather. Lovely training session. Good area, good weather, great company. Cruised round (at the lower level) nicely picking off controls. Felt so much better technically than thursday. Slowed right down into the messy dunes at the end and paid off. Reran the leg a few times just to try and make sense of the mapping.

Ice cream to finish. Top stuff.

Friday Apr 15, 2011 #

10 AM

Orienteering 56:32 6.86 km (8:14 / km) +327m 6:39 / km
ahr:134 max:159 shoes: O shoes

great training session. torver back common. pottered down the moor trying to contour and keep height on the open bit. then got into forest and did a middle race that was an old squad training. felt very nice.

1 PM

Orienteering 49:22 5.84 km (8:27 / km) +260m 6:55 / km
ahr:140 max:164 shoes: O shoes

tarn hows. started with a line course. then did some controls. enjoyable. lovely views.

kept it all relatively short. tried to really concentrate when going out these last few days. think its helped.

note- heel improving lots. not taping ankle so taking it carefully in terrain but golf balling the foot out often.

Thursday Apr 14, 2011 #

10 AM

Orienteering 1:13:23 8.15 km (9:00 / km) +554m 6:43 / km
ahr:147 max:176 shoes: O shoes

wansfell pike with jon malley. ran up to the top half hard. then i ran first 5 controls and he shadowed, then swapped until in forest. Going well down the slope. maybe overhesitant on one control (but slightly off line). Slowed down a lot in the rough forest. Not so keen on that.

3 PM

Orienteering 1:02:04 6.6 km (9:24 / km) +108m 8:42 / km
ahr:124 max:154 shoes: Swoops

roanhead. was technically not so good. lots of time going over same bit trying to make sense. even when out on bigger dunes, head not totally screwed on. good in that it was a warning for jk middle, but not the best session.

Wednesday Apr 13, 2011 #

3 PM

Orienteering 23:38 4.28 km (5:31 / km) +68m 5:07 / km
ahr:146 max:164 shoes: new saucony

round chorley. ran first half of mens heat. running ok.

then did control pick staying in housing estate.

head not in either. trying to pick the legs up but brain dead from driving and leg dead from track. feeling guilty for effectively wasting a session, but was at least fresh air.

5 PM

Orienteering 4:03 0.32 km (12:39 / km) +33m 8:20 / km
ahr:125 max:157 shoes: O shoes

warm up. or toilet hunt.

Orienteering 45:13 5.57 km (8:07 / km) +269m 6:32 / km
ahr:157 max:175 shoes: O shoes

Eggerslack woods local event. Pushed a bit but not loads. Ran a bit with a SROC man who was slower but technically much better. I was not good when off paths in both navigating and running. Welcome to the Lakes. I took routes to challenge me though, not always going the easiest way.

Tuesday Apr 12, 2011 #

8 AM

Running long 20:22 3.8 km (5:22 / km) +254m 4:01 / km
ahr:156 max:174 shoes: new saucony

into work with dad. started watch past BS station as stopped at boots.

6 PM

Running warm up/down 28:05 4.69 km (5:59 / km) +23m 5:51 / km
ahr:132 max:161 shoes: new saucony

warm up. trying to be on grass for a bit as nervous about heel.

Running intervals 36:50 7.35 km (5:01 / km) +50m 4:51 / km
ahr:164 max:186 shoes: new saucony

very good session. 800s usual rec of around 1.15.

2.44 (far too fast!), 47, 50, 47, 48, 47, 47, 46.

nice.

dull heel pain in left foot. had it slightly since monday. googled it doesnt seem like stress fracture, more connected with planarfacitis. not convinced but iced and gave the foot some attention. may have been my agressive ankle taping pulling on ligaments. may have to be conservative with training in lakes.

Running warm up/down 24:40 4.39 km (5:37 / km) +60m 5:16 / km
ahr:141 max:150 shoes: new saucony

Monday Apr 11, 2011 #

8 AM

Running long 23:22 3.95 km (5:55 / km) +415m 3:53 / km
ahr:162 max:196 shoes: new saucony

to work. alone. fast. anger management.

5 PM

Running long 21:42 3.46 km (6:16 / km) +93m 5:32 / km
ahr:137 max:164 shoes: new saucony

trying to "new route" through RP. faster me thinks. stopped short at tescos.

rest day. see ruth. nice.

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