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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: NatalieEB

In the 30 days ending Nov 30, 2013:

activity # timemileskm+m
  Running15 8:52:00 11.18 18.0
  Orienteering6 6:40:26 11.74 18.9
  Cycling1 1:10:00 11.81(5:56) 19.0(3:41)
  Recorded Session2 27:14 3.18(8:34) 5.12(5:19)
  S&C1 1
  Total21 17:09:41 37.92 61.02
  [1-5]21 17:09:40

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Saturday Nov 30, 2013 #

9 AM

Recorded Session race (Parkrun) 21:00 [5] 5.0 km (4:12 / km)

Running intervals (Track) 10:00 [5]

6 x 200m

Running (Road) 20:00 [3]

Drills - speedbounce, various heights of skipping, posture

Running 6:00 [5]

two sets of running up and down steps for 3 minutes - two at a time for the first few then ones at a time near the top seemed to work best

S&C 1 [0]

see notebook

Thursday Nov 28, 2013 #

Running (Hilly road) 40:00 [3]

Bigland stables loop

Wednesday Nov 27, 2013 #

Orienteering (Forest Score) 59:26 [4]

16/20 controls.
13/16
number 2: I should have taken an accurate bearing, I went back and did later and went straight to it
number 8: Again, a bearing from where I crossed the road would have helped
number 5: When I realised I wasn't in the right place I should have got out of the trees (or gone down to the gate) relocated and started again

Tuesday Nov 26, 2013 #

Running (Hilly road) 20:00 [5]

Not L&MAC - too tired
5 min jog
5 x ~50m hills
rest
5 x ~50m hills
5 min jog

Sunday Nov 24, 2013 #

Running (Path/Terrain) 1:01:00 [3] 8.6 km (7:06 / km)

A nice loop around Simpsonground, getting rather less lost than last time, note to self: always turn right before the damn. I wasn't really that tired from Saturday and we ran all the way up the hill with only one short map stop, but the whole thing was only a leisurely, chatting sort of pace.

Saturday Nov 23, 2013 #

Cycling 1:10:00 [3] 19.0 km (3:41 / km)

To Grizedale and back

Running (Trail) 43:00 [3] 6.4 km (6:43 / km)

An attempt at the silurian way, but ended up being the last loop of it plus an extra half a hill

Thursday Nov 21, 2013 #

Running hills (Road) 20:00 [5]

10 min jog
10 short hills
1 min rest
10 short hills
5 min jog

Wednesday Nov 20, 2013 #

Orienteering (Urban/Forest) 43:00 [4]

Butterfly looped mass start race around Grange and Eggerslack Woods

Tuesday Nov 19, 2013 #

Recorded Session (Time Trial) 6:14 [5] 0.12 km (51:57 / km)

I think that was my time, not entirely sure.
On the track but it was a little icy so maybe not the best. At least I hope not.

Running intervals (Track) 15:00 [5]

1200m warm up
Stretching and drills
(time trial)
2 easy laps
4 x 150m with 50 walking recovery
1 easy lap

Monday Nov 18, 2013 #

Running (Hilly road) 45:00 [3]

Up Bigland and down via Low Wood

Sunday Nov 17, 2013 #

Orienteering race (Parkland) 23:00 [5] 3.9 km (5:54 / km)

Basically cross country, although I really shouldn't have gone in with that attitude because I went the wrong way around a wall near number 7, and messed about on the wrong side of some brashings near number 10

Orienteering warm up/down 20:00 [3]

Jogging and drills and a couple of warm down jogs with various people warming up

Friday Nov 15, 2013 #

Running (Hilly road) 50:00 [3]

Back Lane, 2 loops and some short sprints

Tuesday Nov 12, 2013 #

Running hills (Road) 45:00 [5]

400m jog
Drills/strides/stretching
10min jog
4 x 100m fast hill
2 x 200m fast hill
400m fast loop
rest
3 x fast loop (incl. hill)
rest
4 x 100m fast hill
800m loop medium
rest
10min jog

Sunday Nov 10, 2013 #

Orienteering (Open Fell) 2:30:00 [3]

NWJS - Traitors' Gill - Focussing on compass skills
Exactly what I need. Endless bearings and pacing on maps with various combinations of parts of each leg missing. I felt an improvement towards the end of the day, but then I always do - it just doesn't happen in races.
Would have been nice to go to Birkrigg today (wednesday 13/11) to consolidate but a spot of discordance and miscommunication in the ranks means no can do. Next week.

Saturday Nov 9, 2013 #

Running (Track) 12:00 [5] 3.0 km (4:00 / km)

Cooper test
Beat last year by 100m. I don't think that's anything to be proud of though. Aiming to get 3.2 in March.

Running (Fitness Testing) 20:00 [5]

Bleep Test
20m sprints: 4.06 - Definitely improved from last year
Illinois
1min sit-ups test: 42 I think
Standing long jump: 1.86

Friday Nov 8, 2013 #

Running (Hilly road) 30:00 [2]

Thursday Nov 7, 2013 #

Running (tempo run) 40:00 [4]

10 mins easy
2 sets of: 5 mins hard, 2 mins medium, 3 mins easy
5 mins hard
5 mins easy

Wednesday Nov 6, 2013 #

Running (Hilly run) 35:00 [3]

Back Lane with Dad.

Sunday Nov 3, 2013 #

Orienteering race (Open Fell/Road) 1:10:00 [4] 9.0 km (7:47 / km)

Subberthwaite gallopen
First 12/18 controls of the brown, then back along the road because I was meant to be helping (silly whatsits decided they didn't want any help anyway). Went really well until 12 though - I forgot I was meant to be practising compass stuff until there was only four more appropriate legs left, but three of those were good, and the other was ok.
I really tried to pick my feet up on the way back, and it did actually feel better

Saturday Nov 2, 2013 #

Running (Threshold) 20:00 [5]

BOF Roadshow
Drills and a short jog
6 min threshold run
8 x 100m w/ 10s recovery
6min threshold

Got almost exactly the same distance on both 6 minutes which I was pretty proud of. Note to self (again) from both sarah and jackie - pick my feet up more to avoid overstriding

Friday Nov 1, 2013 #

Orienteering (Open Fell) 35:00 [3] 6.0 km (5:50 / km)

Clock relay on the hill I don't know the name of between silver howe and loughrigg.

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