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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: NatalieEB

In the 30 days ending Sep 30, 2014:

activity # timemileskm+m
  Running13 9:25:59 48.53 78.1
  Orienteering5 4:00:36 18.14(13:16) 29.2(8:14)
  S&C5 1:47:00
  Cycling1 50:00 12.18(4:06) 19.6(2:33)
  Total20 16:03:35 78.85 126.9

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Monday Sep 29, 2014 #

Running 40:00 [5] 7.0 km (5:43 / km)

1.5 k warm up
4.5 k run/jogging alternating, second to last stretch taking turns to overtake
1 k warm down
Took a while to warm up after yesterday, but felt pretty good during

Sunday Sep 28, 2014 #

Orienteering long (Dunes Relay) 41:51 [4] 5.2 km (8:03 / km)

JIRCs Relay. 4 minutes down, 6 mins down as a team.
Started going the wrong way round a butterfly loop (lost concentration/distracted by other people), bad nav in vague areas - more compass needed, especially when being chased, messed up the second to last control which cost three places.
Ankle tape ripped before the start and I went over on it twice near the start (cracked once, didn't once) which killed but was completely fine to run on after a minute or so of going easier on it

Running (Hilly Road) 35:00 [3] 5.5 km (6:22 / km)

Stables loop. caught my foot in a cattle grid at the top so we came back a bit early. Nice to stretch out after the race

Saturday Sep 27, 2014 #

Orienteering race (Forest ) 55:45 [4] 4.6 km (12:07 / km)

Lost concentration on number 6, bad route plan to number 5, better than usual in the dense forest and over the crud

Thursday Sep 25, 2014 #

Running (Flat ) 53:00 [3] 9.0 km (5:53 / km)

Round the estuary embankments for a change, and with company (ooh, exciting, crazy). Felt pretty good and my ankle was fine (still taping). Considering quitting the ab challenge because it keeps making me queasy.

Tuesday Sep 23, 2014 #

Running (Hilly Road) 40:29 [3] 8.1 km (5:00 / km)

Forgot to strap my ankle lol. It was fine on the road anyway but my knees regretted it. Did a bit of a progression run sort of thing, going from 5:40 minute ks to 4:20 at the end, other than a 6:40 one up backlane the steeper way.

Monday Sep 22, 2014 #

Running tempo (Path/Terrain) 40:00 [5] 8.0 km (5:00 / km)

2 k warm up jog
4.5 k time trial (21:44)
1.5kwarm down jog
Felt good and my ankle was taped up and jolly

Sunday Sep 21, 2014 #

Orienteering race (Open Fell) 1:15:00 [4] 10.3 km (7:17 / km)

WCOC Gallopen.
Felt like I was running quite well, and the nav was mainly good - all pretty much bang on other than 10 (misread the map and didn't have a good enough plan) and 12 (still distracted by 10 and running away from Alice). I don't normally complain about the map, but no joke there was a huge bowl shaped re-entrant full of bracken on the way to 12 that was in no way represented and was v confusing. Managed to only stop twice to look at the view despite it being beautiful so I'm pretty proud of myself.
Strapped my ankle up so that was fine.

Thursday Sep 18, 2014 #

S&C (Circuits) 30:00 [5]

Planned to go for some flat intervals but my knees hurt and my ankle's swollen up (bit late in my opinion) so that poss wouldn't have been a good idea.
Did good circuits because I can't get out tomorrow

Wednesday Sep 17, 2014 #

Running (Hilly Road) 43:00 [3] 7.5 km (5:44 / km)

Up Bigland to do s&c with a view. Tiiiireeeed

S&C 25:00 [4]

Tuesday Sep 16, 2014 #

Running intervals (Flat Road) 27:00 [5] 5.4 km (5:00 / km)

700m jog
3 x 600m hard with 600m jogging recovery (2:15. 2:11, 2:11)
jog home

Monday Sep 15, 2014 #

Running (Fartlek) 50:00 [4] 6.0 km (8:20 / km)

Hilly path/track, various lengths around 1-2 mins of hardish and jogging

Sunday Sep 14, 2014 #

Running 1:20:00 [2] 6.0 km (13:20 / km)

Chatty jog to High Dam, Hans felt ill and all three of us were tired so not so speedy

Wednesday Sep 10, 2014 #

Running (Hilly) 47:30 [3] 9.1 km (5:13 / km)

Bigland loop. Tres jolie et estivale. Ankle fine whilst running

Tuesday Sep 9, 2014 #

Running intervals (Flat Road) 35:00 [5]

6 min jog (long way round as scummers nicked my spot)
11 x 100m with 100m jogging recovery
2 x 200m with a few second standing recovery
4 min jog
Still going dizzy/blind after intervals, but not as badly as last time

Monday Sep 8, 2014 #

Running (Recovery) 40:00 [2]

Was meant to do hills with Carol but I went over on my ankle yesterday and it still hurts a bit

S&C (Playground Circuits) 20:00 [5]

Sunday Sep 7, 2014 #

Orienteering race (Forest Middle) 38:00 [4] 4.1 km (9:16 / km)

British Middle, 3rd W18
No big mistakes. Two controls where I lost about 20s because of poor direction - not looking at the map before I got to the control. A bit of time wasted going through the brashings instead of around the paths - espesh in the last 5 or so controls. Messed up the short leg between two pits because for some genius reason I didn't actually look at my map at all.

Saturday Sep 6, 2014 #

Orienteering race (Urban Sprint) 30:00 [5] 5.0 km (6:00 / km)

British Sprints
2nd (1st W18) in my heat and 13th (4th W18) in the A final
Heat went really well (no mistakes, party party) and the final pretty well - started too fast and didn't concentrate on number 1. I'm not map reading fast enough and keep having to stop or walk to look/not look and hope. Probs a bad tactic.
Warm up was better on the heat, or maybe I just felt better because I'd had two days' rest not the 3hrs for the final.

Wednesday Sep 3, 2014 #

Running intervals (Road) 35:00 [5] 6.5 km (5:23 / km)

5 mins drills
600m warm up
3 x 1k hard with 1.5 mins panting/walking recovery (one flat, one gently up, one gently downhill)
1.4k warmdown with a playground stop
V. dizzy and a tad blind after the second one, I thought this nonsense had stopped

S&C (Playground) 7:00 [5]

V. quick utgym session. I'm going to write to SLDC and ask for proper a utgym, monkey bars and planks just do not cut the biscuit I'm afraid. We want Swedish standard.

Tuesday Sep 2, 2014 #

Cycling 50:00 [3] 19.6 km (2:33 / km)

To Cark station this morning and back this evening. Cycled with a rucksack = bad move = sore bum

Monday Sep 1, 2014 #

S&C (Indoor) 25:00 [4]


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