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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: NatalieEB

In the 28 days ending Feb 28, 2015:

activity # timemileskm+m
  Orienteering6 8:22:49 28.83 46.4
  Running13 7:51:19 49.88(9:27) 80.28(5:52)
  Circuits5 3:20:00
  S&C5 2:30:00
  Cycling1 30:00 5.59(5:22) 9.0(3:20)
  Total26 22:34:08 84.31 135.68

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Saturday Feb 28, 2015 #

Running (Terrain) 35:00 [2] 4.7 km (7:27 / km)

Up Gummers How and round Simpson Ground. Tired from the Parkrun

Running (Parkrun) 22:13 [5] 5.0 km (4:27 / km)

Fellfoot - v muddy but still the nicest Parkrun I've done. Felt good most of the way round, had a few moments of struggling. I'm not sure why, I've had a fairly restful week

Running warm up/down 20:00 [3] 4.0 km (5:00 / km)

Jogging around Fellfoot before the Parkrun, and after whilst waiting for Katie and Hans to arrive

Friday Feb 27, 2015 #

S&C (Yoga) 1:00:00 [2]

Yoga/S&C/Ankle exercises

Thursday Feb 26, 2015 #

Running (Easy Run) 33:33 [3] 6.3 km (5:20 / km)

Road/Path
Tried to find a new run - I'm getting a bit bored of my three non-Bigland runs. Roll on the JK.

Wednesday Feb 25, 2015 #

Running 51:00 [3] 10.2 km (5:00 / km)

Really couldn't be bothered getting out of the door and v tired from circuits/hills, but felt so good whilst out. Calves a bit sore

Tuesday Feb 24, 2015 #

Circuits 25:00 [5]

5 x 5 min circuit

Monday Feb 23, 2015 #

Running hills 25:00 [5] 4.2 km (5:57 / km)

1.2k warm up
3 x 70s effort / 20s walking recovery
jog down
2 x 70s effort / 20s walking recovery
10 min jog
Felt v tired from yesterday during the warm up, then not so bad during the intervals

Sunday Feb 22, 2015 #

Running intervals (Road) 37:40 [5] 7.7 km (4:54 / km)

Sort of wonky pyramid session
1.5k jog
500m flat effort (1:48)
200m jog
300m effort (1:18)
100m jog
400m uphill effort (1:40)
500m jog
500m downhill and flat effort (1:44)
200m jog
500m flat effort (2:03)
200m jog
400m flat effort (1:37)
300m jog
300m effort (1:16)
1.8k jog

Saturday Feb 21, 2015 #

Note

Went for a v nice short fell walk instead/rest day

Friday Feb 20, 2015 #

Cycling 30:00 [3] 9.0 km (3:20 / km)

Testing out ma new bicycle ya

Circuits 40:00 [5]

Thursday Feb 19, 2015 #

Running (Hilly Road) 45:00 [3] 7.0 km (6:26 / km)

Feeling much less tired

Wednesday Feb 18, 2015 #

S&C 20:00 [5]

Giving my legs a much needed rest

Tuesday Feb 17, 2015 #

Orienteering (Forest) 59:25 [3] 5.8 km (10:15 / km)

Middle Training - Dalruzion
First one - great until I got to a control that wasn't out. I was sure I was in the right place but still got really distracted by it and the rest didn't go quite so well. Second one - getting to the control features fine but kept forgetting to plan ahead and having to stop when I got there to check the description and the exit route. Only really went out because I know I need practice at navigating when I'm tired and I really do. The last two controls were a disaster - bad direction, no plan/bad plan and no real picture.

Orienteering (Forest) 43:40 [3] 5.3 km (8:14 / km)

Relay Training - Faskally
Proud. Direction good on all but two, plan good until the last one. Picture mainly pretty good.

Monday Feb 16, 2015 #

Orienteering (Forest) 1:07:00 [3] 7.7 km (8:42 / km)

Long Training Erochty
Some of the most satisfying orienteering I've done in a while - planning ahead going better. Issues with height judgement (similar to Saturday - staying too high/gaining height when traversing)

Orienteering (Forest) 44:54 [3] 4.6 km (9:46 / km)

Middle Training - Baluain
Started well, got worse as it went on. Getting tired and frustrated by battling across felled/windblown areas. Also v bad at micro-routechoice - Helen getting way ahead of me by picking sneakyer routes through it

Sunday Feb 15, 2015 #

Orienteering (Forest) 50:00 [3] 4.6 km (10:52 / km)

Craig a'Barns Middle Training
Focusing on having an accurate exit direction from each control. Didn't go too smoothly. Wasn't looking up enough/planning far enough ahead to be able to look up. Kept approaching crags from below instead of above.

Orienteering (Forest) 41:24 [3] 5.2 km (7:58 / km)

Craig a'Barns Relay Training
Still struggling a bit with distractions of other people. Planning and direction better. Main issue with not checking one of the control descriptions -> faffing around in the control circle for a bit.

Saturday Feb 14, 2015 #

Orienteering (Forest) 1:31:56 [3] 7.3 km (12:36 / km)

Linn of Lummel
Focussing on keeping a solid routine together and splitting each leg into manageable sections. Most mistakes due to misjudging heightgain/loss and/or inaccurate direction making me miss the feature at the end of a section

Friday Feb 13, 2015 #

S&C 20:00 [5]

Sneaky rest day before the TDS w/e. I probs won't do any S&C while I'm there either

Thursday Feb 12, 2015 #

Circuits (LOC Training) 50:00 [5]

Drills
3 x 5 min circuit
Fast lap ~400m
2 x O exercise - control, mini maze, control
Stretching

Running 17:00 [3] 3.2 km (5:19 / km)

Jog to/from

Wednesday Feb 11, 2015 #

Orienteering race (Street Score) 1:02:30 [4]

Forgot my watch so got back late. Running felt great, ankle fine but getting v stressed out by the navigation

Tuesday Feb 10, 2015 #

S&C (Circuits) 25:00 [5]

5 x 5 min circuit

Monday Feb 9, 2015 #

Running (Recovery Run) 29:00 [3] 4.9 km (5:55 / km)

Hilly road/footpath
Sacked off hill reps because knackered and I have mocks (hence rest week planned anyway). Plenty of lactate in my legs, I don't think I've fully got rid of it but the run yesterday was so worth it. Ankle fine

Sunday Feb 8, 2015 #

Running race (Fell Race) 34:12 [5] 4.24 km (8:04 / km)

KWL #3 Fairmile/Howgills - No idea of placing
Abso beautiful view above the inversion - worth the run
Didn't tape my ankle so I was a little wary on the way down (also because it was very steep). Trying to really push with my arms on the ascent but I could really feel that I'd raced yesterday, in my arms more than in my legs. Walked quite a lot of the steeper bits

Running (Warm up/down) 15:00 [3] 1.5 km (10:00 / km)

1k warm up jog
Bit of stretching and a short jog afterwards

Saturday Feb 7, 2015 #

Running race (XC) 18:41 [5] 4.14 km (4:31 / km)

Lancashire Schools XC - 6th (6 go to nationals but one place is reserved for good people who couldn't make it today)
Worried a bit about my ankle but al was fine, the hill felt good the first and awful the second time, but I was still overtaking on the uphills and getting caught on the flat

Running (Warm up/down) 25:00 [3] 2.0 km (12:30 / km)

short jog, drills, not as much as I should have done.

jog round the park with helen to warm down

S&C 25:00 [4]

Thursday Feb 5, 2015 #

Circuits 40:00 [5]

4 x 5 minute circuit
sprint relay thing on the field
(stretching)

Running 15:00 [3] 3.2 km (4:41 / km)

To/From

Wednesday Feb 4, 2015 #

Orienteering (Open fell night race) 42:00 [3] 5.9 km (7:07 / km)

Helm Hill Technical Evening Event
Running felt good, nav not so much. Losing concentration and blundering near the control site on 3 out of 15 of them.

Tuesday Feb 3, 2015 #

Circuits 45:00 [4]

9 x 4 mins on, 1 min off

Monday Feb 2, 2015 #

Running hills (Short hills) 18:00 [5] 4.0 km (4:30 / km)

Short jog
4 x 70s hill effort, 20s walking/stationary recovery
Jog down
Tres peu because it's the first time we've done them in a while, and to check timings/distances/pace
Ankles both fine, I think yesterday was just a scare

Sunday Feb 1, 2015 #

Running (Easy Run) 30:00 [3] 4.0 km (7:30 / km)

First off-road run in a while. Went over on each ankle once but not badly so I carried on. Lot's of physio exercises for me this evening..
Not tired from yesterday's run so maybe I should have gone a little faster

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