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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: NatalieEB

In the 28 days ending Feb 28, 2014:

activity # timemileskm+m
  Running11 10:14:00 17.71 28.5
  Orienteering3 2:43:00 10.5 16.9
  Cycling1 1:08:00 11.81(5:46) 19.0(3:35)
  Circuits1 40:00
  Recorded Session1 12:41 1.86(6:48) 3.0(4:14)
  Total14 14:57:41 41.88 67.4

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Wednesday Feb 26, 2014 #

Running (Road) 50:00 [3]

Haverthwaite, Low Wood, Trundle Brow, Whitewater then up to the top of the heights

Orienteering (Forest) 30:00 [3]

Revisited some controls from the NWJS w/e, and three extras. Focusing on map contact throughout the brashings and rocks. Found 7 relatively quickly and got lost a bit on the third (same place as I got lost on the line last time)

Tuesday Feb 25, 2014 #

Running intervals (Road) 50:00 [5] 8.5 km (5:53 / km)
slept:0.0

1km jog
5mins drills
5x400m w/ 1 min walking
2 min downhill jog
3x400m w/ 1 min
3.2 km jog

Monday Feb 24, 2014 #

Running hills (O) 30:00 [5] 4.0 km (7:30 / km)

8 minute jog
4 x 1 min w/ 30s recovery jogging and map analysing
jog down
4 x 1 min w/ 30s jogging recovery (no maps)
jog down

Sunday Feb 23, 2014 #

Orienteering (Open Fell ) 1:03:00 [4] 8.2 km (7:41 / km)

Third time on my Bethecar course
5.85km 44:03
Aim: Run round it XC style to see the difference in time between this and O'ing. Difference: 10% Carol says 6-8% is about right, so maybe my navs bad. Woops.

Friday Feb 21, 2014 #

Recorded Session (Flat Road) 12:41 [5] 3.0 km (4:14 / km)

4 seconds off a new pb
Didn't even realise I was going that fast - when I got the pb I'd actually trained for it and it was on a track in a race
waaaa

Running (Road) 29:00 [3] 5.0 km (5:48 / km)

Thursday Feb 20, 2014 #

Running (Hilly path) 50:00 [3]

Heights run with Dad, then an extra top loop by myself, then
10 x 80m sprints with 80m jogging

Wednesday Feb 19, 2014 #

Orienteering (Open Fell ) 1:10:00 [4] 8.7 km (8:03 / km)

2nd Bethecar
5.82km 49:53
Aim: Practice compass and pacing ready for hideous endless pits
My pacing was surprisingly accurate for flat tussochs/burnt heather, not so much for up or downhill, but nothing I can't account for with a little guesswork and estimation. Defo improved the accuracy of my bearings since this time last year, although that's not saying much. Average of within about 5-20m, dependant mainly on the control length and the amount of hill in the way

Cycling (Hilly) 1:08:00 [3] 19.0 km (3:35 / km)

To Bethecar and back

Monday Feb 17, 2014 #

Running (Road (flat)) 40:00 [3]

Sunday Feb 16, 2014 #

Running (Road (flat)) 50:00 [4]

Bit tired from yesterday
Visited about 10 colleges on my way

Saturday Feb 15, 2014 #

Running (Path and Road (Flat)) 1:15:00 [3] 11.0 km (6:49 / km)

Along the river path (Cam), through a village, a short detour through some wood to revisit some old control sites from a course last year and back along Trumpington street. Jogging with 10 sprints of 100-200m each at various points
15 minutes faster aroung Coe Fen
5 minute jog back to Carrie's

Thursday Feb 13, 2014 #

Circuits 40:00 [5]

7 x
-3 min rowing, 2 min various exercises
5 min jog

Tuesday Feb 11, 2014 #

Running intervals (LMAC) 1:00:00 [5]

800m jog
Stretches and drills
Pyramid session:
2.5, 3.5, 4.5, 3.5, 3, 2.5, 1.5 minutes with about 2 minutes walking/still recovery
400m jog,
1km jog back to the station

Monday Feb 10, 2014 #

Running hills (Road) 1:30:00 [3]

40 min slow jog
20 min fast jog waiting for Hannah (twice home and back the to the bottom of the hill)
2 sets of 10 short hills (150m) - recovery as jogging back down
1 longer hill (2mins)
Jog home (10 mins)

Sunday Feb 2, 2014 #

Note

French Exchange - my partner had a skiing injury so we couldn't run, plus we had activities every night = no training for me

Saturday Feb 1, 2014 #

Running long (Road) 1:30:00 [3]

Haverthwaite, twice up Trundle Brow, stables loop, down Brow Edge, Whitewater, Finsthwaite, Back Lane, Abbots Reading, Haverthwaite, Home

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