Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: NatalieEB

In the 31 days ending Jul 31, 2013:

activity	#	time	miles	km	+m
Orienteering	12	15:22:33	52.83	85.01	150
Running	13	9:12:06	30.14	48.5	49
Cycling	2	57:45	6.34	10.2
Circuits	1	30:00
Total	25	26:02:24	89.3	143.71	199

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Tuesday Jul 30, 2013 #

Orienteering race (Forest Dunes) 54:33 [4] 6.4 km (8:31 / km) +85m 8:00 / km

Culbin
7th (5th GBR)

Monday Jul 29, 2013 #

Orienteering race (Forest) 55:40 [3] 7.2 km (7:44 / km) +20m 7:38 / km

Carse of Ardersier
2nd(1st GBR - Ireland doesn't count anymore)

Sunday Jul 28, 2013 #

Event: Scottish 6 Days

Orienteering race (Forest Dunes) 1:00:46 [4] 6.13 km (9:55 / km) +45m 9:34 / km

Lossie
12th (6th GBR)

I'm not writing analysis - I've done it on my maps and I'll cry if I do it again

Friday Jul 26, 2013 #

11 AM

Orienteering race (Urban Sprint) 4:25 [1] 0.29 km (15:14 / km)

Handdrawn map thing.

Tuesday Jul 23, 2013 #

11 AM

Orienteering warm up/down 7:00 [3] 1.0 km (7:00 / km)

Orienteering (forest) 49:00 [3] 5.0 km (9:48 / km)

Two exercises:
-Contour only for improving PICTURE of the control circle
-Corridor map for DIRECTION to get there

3 PM

Orienteering warm up/down 5 [2] 0.7 km (7 / km)

Definitely not enough

Running (Path) 6:20 [5] 1.2 km (5:17 / km)

O 400s x 3
Pick up a map extract, run 400m, drop the map, remark the control on a blank map. The fun:pain ration of this was tipped far more towards the fun side than expected.

Running warm up/down 10:00 [3] 1.5 km (6:40 / km)

Monday Jul 22, 2013 #

7 AM

Running (Recovery run) 20:00 [2] 3.4 km (5:53 / km)

Shaking out after the circuits, nice to get out in the forest asap

11 AM

Orienteering warm up/down 13:00 [2] 2.0 km (6:30 / km)

Jogging along a track

Running tempo (Threshold Run) 7:19 [4] 1.4 km (5:14 / km) +49m 4:27 / km

To the start. A slight pause partway to find the way

Orienteering race (forest) 44:04 [4] 4.3 km (10:15 / km)

Speyside I think. Analysis for this week can all stay on its maps where it belongs

Orienteering warm up/down 5:00 [2] 0.7 km (7:09 / km)

joging back to the buses

3 PM

Orienteering warm up/down 14:00 [3] 2.2 km (6:22 / km)

Path jog

Orienteering (Heathery ) 27:00 [3] 3.5 km (7:43 / km)

O intervals at Loch Vaa. 3 x 1km loops.
Pretty tiring but such good relay practice. Missed the last control on the last one because I didn't check my map or compass and went off down the wrong spur. I think we may have made a bit of a bad/lazy impression on merlin/alan. Oops.

Sunday Jul 21, 2013 #

7 AM

Running (Easy Run ) 29:09 [2] 5.3 km (5:30 / km)
ahr:164

(Cairngorm)
Jog around the loch (which apparently wasn't Loch Morlich). Despite our varying heartrates (mine was crazily high on the bus and at the start, but low near the end of the run) we were mainly going off chatting ability to set the pace

Running (Strides) 10:00 [3]

800m pace, trying to shorten my strides and increase cadence

10 AM

Circuits 30:00 [5]

Some crazy ass circuits:
40 secs per station with 20 secs recovery. 2 circuits with a couple of minutes rest inbetween
bridge, squats, bridge type thing whilst passing a cone, side plank, press ups, single leg stand, plank, tricep dips, lunges, squirmies, burpies, clams, skipping

2 PM

Running (Drills) 45:00 [2]

All really focused on running style, loads of high knees/A position ones for running in heathery rubbish. Sarah H told me I should be lifting my foot and knee up more in the recovery position to help increase my cadence. It feels really weird but seems to help

Thursday Jul 18, 2013 #

Cycling 27:45 [3] 10.2 km (2:43 / km)

To High Dam and back with a (tiny) extra loop. It is definitely more downhill on the way back. Why haven't I been cycling every day?

Running (Path/Terrain) 29:18 [4] 5.0 km (5:52 / km)

Twice round High Dam and once round Low Dam, I thought it was further than that around the tarn. The first lap was pretty slow, then a faster lap - partly for training, partly because I forgot my lock and more people (possible bike stealing candidates) were arriving.

Wednesday Jul 17, 2013 #

Orienteering race (Fell Score) 36:00 [4] 6.6 km (5:27 / km)

Racing lecky round and wondering why he was going such a weird route - I'm guessing now that he was going back up to the black control between all of them to get higher points. I should have done that, oops. Felt nice to go orienteering again; I haven't been for ages so I thought I'd be really lost and unfit but it was fine :)

Monday Jul 15, 2013 #

Running (Path/Terrain) 1:15:00 [3] 11.1 km (6:45 / km)

Bigland. Some new interesting loop which ended up on the road which was a shame

Sunday Jul 14, 2013 #

Running 47:00 [3]

Supposedly a "civilised" pre breakfast trot. Managed to get out of the town to a few fields which were a lot nicer on the knees. Some crazy hobo threw a stick at us and shouted some kind of drunken rubbish but other than that it was lovely

Saturday Jul 13, 2013 #

Orienteering race (Urban) 36:00 [4]

Getting lost around ye bonny cambridge wot wot. Considering how little I've been doing it didn't actually go too bad! Other than running into the punting queue area (definitely NOT marked..) and being stymied be a load of stingers in an unexpected nature reserve

Thursday Jul 11, 2013 #

Running long (Path/Terrain) 1:03:00 [3] 10.1 km (6:14 / km)

Actually remembered to charge my garmin woo
The actual definition of a mixed terrain run; I had road, path, heather, tussocks, gorse, bracken.. Plus the first bilberries of the year om nom

Wednesday Jul 10, 2013 #

Running (Hilly run) 1:00:00 [3]

Just up and around Bigland for a bit seeing as my little road disaster meant I got back too late for orienteering. I seem to have recovered from the weekend which means I have no excuse not to train any more

Sunday Jul 7, 2013 #

Orienteering race (Open Fell) 3:40:00 [3] 17.0 km (12:56 / km)

Stretching on saturday evening certainly paid off; we were overtaking loads of people up the first hill, and carried on until near the end when mum hurt her foot. After bitching about people who were blindly following the trail the day before I nearly lead us too far up a hill before mum rather cleverly pointed out that we shouldn't be following and should be about 500m further right. We still beat Mr Redshorts again though (plus the other female teams) which was the main thing :D

Saturday Jul 6, 2013 #

Orienteering race (Open Fell) 4:56:00 [3] 22.0 km (13:27 / km)

Not as bad as I'd been expecting, we were both still happy at the end and I only had one grouchy/tired patch in the middle when I probably hadn't eaten enough. The navigation was quite easy so it was definitely a runners course (espesh the start - over 200m of height gain to the first control) but we still managed a few "cunning" route choices to overtake Mr Redshorts and friend. First female team by half an hour though! :D

Thursday Jul 4, 2013 #

Running intervals (Flat Road) 24:00 [5]

First intervals for ages ew ew ew they felt awful
4 x 4 minutes with 2 minutes walking recovery

Running warm up/down (Jog to/from) 20:00 [2]

Tuesday Jul 2, 2013 #

Running (Hilly run) 40:00 [4]

Monday Jul 1, 2013 #

Running 1:06:00 [3] 9.5 km (6:57 / km)

Eurgh I can tell I haven't been training

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