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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: NatalieEB

In the 31 days ending Dec 31, 2013:

activity # timemileskm+m
  Running14 12:22:00 37.53 60.4
  Orienteering4 3:58:18 7.15 11.5
  Cycling2 2:50:00 35.42(4:48) 57.0(2:59)
  Circuits1 32:00
  Total21 19:42:18 80.09 128.9

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Tuesday Dec 31, 2013 #

Running intervals (Road (flat)) 40:00 [5] 8.0 km (5:00 / km)

1mile warm up
pyramid session: 1,2,3,4,5,3,2,1 - second 4 deliberately missed because we were in bit of a rush to get back
1 min walk/jogging recovery each time
1 mile warm down

Monday Dec 30, 2013 #

Orienteering race (Open Fell Score) 49:00 [4]

third Turkey Sprint, 1 hour score
Got 19/21, definitely had time to go down to number 6 but it was hidden on the crease of my map :'( Went round most of it with Hannah, but we still ran pretty hard.

Sunday Dec 29, 2013 #

Running (Fell Running) 2:30:00 [3] 15.0 km (10:00 / km)

Up Wetherlam, Swirl How, The Old Man of Coniston then back down to Coniston for tea and cake obvs.
Taking it relatively easily - not to say I could have gone any faster up the first hill, but it was too misty/rocky/far to go much faster anyway.

Saturday Dec 28, 2013 #

Orienteering race (Parkland) 19:18 [5] 3.5 km (5:31 / km)

2nd Turkey Sprint round Broughton golf club. Mass start with two sets of butterfly loops

Orienteering warm up/down (Jogging and stretching) 20:00 [2]

Friday Dec 27, 2013 #

Running long (Hilly road/paths) 1:05:00 [3] 11.0 km (5:55 / km)

Low Wood, Grassgarth Loop, Brow Edge, Trundle Brow, Low Wood, Home

Thursday Dec 26, 2013 #

Cycling 1:10:00 [4] 25.0 km (2:48 / km)

Graythwaite, nearly Hawkshead, Middledale, Rusland, Back Lane, Home
again with the whole family. My arse was a bit sore from yesterday but my legs were fine

Wednesday Dec 25, 2013 #

Cycling 1:40:00 [3] 32.0 km (3:08 / km)

Bouth, Lowick, Subberthwaite, Greenodd, Haverthwaite, Home
en masse with the family but still pretty fast (they all have fancy bikes)

Tuesday Dec 24, 2013 #

Running (Hilly path/terrain) 1:08:00 [3] 13.7 km (4:58 / km)

Long run with han and katie
Up from Rusland Beeches, over the top to High Dam and back pretty much the same way. Need some downhill technique practice (on terrain/small paths) for sure.

Monday Dec 23, 2013 #

Running (Progression run) 45:00 [4]

Fast jog up Back Lane (steeper way), down towards Abbots' Reading, then speeding up along the flatter stretch towards Haverthwaite.

Saturday Dec 21, 2013 #

Running (Threshold (Hilly Road)) 46:00 [5]

3 x 6 mins easy, 6 mins fast (just above threshold)
10 min flat jog back home

Friday Dec 20, 2013 #

Running (Hilly road) 35:00 [4]

Pretty fast up Bigland and round the stables loop

Thursday Dec 19, 2013 #

Circuits 32:00 [4]

4 x
1m crossover crunches
90s plank
2m squats
90s pressups
30s rest
1min backlifts
30s rest

Tuesday Dec 17, 2013 #

Running hills (Mid (Road)) 30:00 [5]

(Barrow striders)
Warm up jog
Drills and stride outs
3 x 2 mid hills (~200m) 1 short hill (~100m)
Jog

Monday Dec 16, 2013 #

Running (Threshold) 32:00 [4]

Back Lane
6 mins easy (just below threshold) - flat
6 hard (just above) - mainly uphill
6 easy - undulating
6 hard - mainly downhill
8 easy - flat

Sunday Dec 15, 2013 #

Orienteering 1:00:00 [3] 8.0 km (7:30 / km)

Christmas Bash
3 Gaffled short races
Line Course

Saturday Dec 14, 2013 #

Orienteering (Forest) 1:30:00 [3]

NWJS - Heights
Two line courses, a relocation exercise and a relay type race.
I need to practise navigating on steep slopes and keeping a straight line through/avoiding crap

Thursday Dec 12, 2013 #

Running (Hilly road) 35:00 [4]

Back Lane
10 min jog
2 fast laps of the hilly triangle (1 min walking recoveryin between)
10 min jog

Saturday Dec 7, 2013 #

Running race (XC Race) 21:00 [5] 5.7 km (3:41 / km)

Cumbria XC league, Keswick

Running warm up/down (Jogging and Drills) 20:00 [3]

Wednesday Dec 4, 2013 #

Running (Hilly road) 30:00 [3]

Back Lane

Tuesday Dec 3, 2013 #

Running hills (Road) 45:00 [5]

800m jog
Drills
Jog to the hills spot
four short hills ~50m
two medium hills ~100m
one long hill ~150m
rest
three loops (~400m each, including the long hill)
rest
long loop ~600m
jog back

Sunday Dec 1, 2013 #

Running hills (Technical) 30:00 [5]

Full foot uphill
Try not to overstride downhill

Running (Path/Terrain) 50:00 [3] 7.0 km (7:09 / km)

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