Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: NatalieEB

In the 7 days ending Mar 10, 2013:

activity	#	time	miles		km		+m
Orienteering	5	3:35:42	12.48		20.09
Running	4	2:10:42	5.08		8.17
Cycling	4	2:07:00	24.06	(5:17)	38.72	(3:17)
S&C	1	30:00
Total	11	8:23:24	41.62		66.98

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Sunday Mar 10, 2013 #

Orienteering race (Green) 41:46 [4] 5.48 km (7:37 / km)

YBT Round 1
Went pretty well other than a scrappy control circle on number16. LOC are through :D

S&C (Stretching and Core) 30:00 [1]

2 PM

Orienteering 26:15 [2] 2.69 km (9:46 / km)

Control collecting at Simpsonground. The navigation was fine but my hands were too numb to undo the kites.

Saturday Mar 9, 2013 #

10 AM

Running warm up/down (Jog&stretches) 21:39 [2] 1.91 km (11:20 / km)

Jogging around the quarries at Holme Fell and back from the far finish

Orienteering (Line O) 22:32 [3] 1.71 km (13:11 / km)

Left the line completely at one point because I wasn't watching my compass

Orienteering (Control Picking) 20:49 [3] 2.33 km (8:56 / km)

Concentrating on planning ahead - went well until the short legs got the better of me

Orienteering 24:00 [3] 2.51 km (9:34 / km)

"knolls and cols"
Such a bad route choice to number 1 (past 3 and 2) but other than that it was good and I felt I was planning/visualising soon enough

1 PM

Orienteering warm up/down (jogging and drills) 17:02 [1] 1.57 km (10:51 / km)

Orienteering race (Middle) 48:05 [4] 3.8 km (12:39 / km)

Good:
-Kept up my goal of planning ahead (visualise the control circle and plan direction out of it within the first 30% of the leg) on about 11/15 controls
-Route choice on the long leg, I was (very) slow but kept it together
Bad:
-Dealt with distractions pretty badly, messed up after the missing control and lost concentration completely after falling over

Thursday Mar 7, 2013 #

Running intervals (Lactate Shuttles) 7:48 [5] 2.0 km (3:54 / km)
ahr:196

Intervals avec le pere, there's a first time for everything!
four 400m intervals and two 200m recoveries. Tried really hard because we were racing a little. "I can't get burnt off by my daughter can I?"

Running warm up/down (Jog to/from) 23:17 [2] 2.98 km (7:49 / km)

7 AM

Cycling (To/from School) 31:00 [4] 8.4 mi (3:41 / mi)

Raining!? What even is life? Had a mad panic halfway up the hill that the rain would soak through my bag and get my uniform soggy so I was trying pretty hard to get there asap

3 PM

Cycling (To/from School) 34:00 [3] 8.4 km (4:03 / km)

Wednesday Mar 6, 2013 #

Running (Terrain) 30:00 [3]

Ran up the road avec Hannerl then a lovely spot of undergrowth bashing back down to the Trundle Brow path

Running warm up/down (Jog to/from) 30:00 [2]

Had to carry stupid papers. Hate running with a rucksack. Hate life.

Tuesday Mar 5, 2013 #

7 AM

Cycling (To/from School) 30:00 [3] 8.4 km (3:34 / km)

3 PM

Cycling (To/from School) 32:00 [4] 8.4 km (3:49 / km)

I am convinced that hill is bigger on the way home

Monday Mar 4, 2013 #

Running warm up/down (Jog&stretches) 7:00 [2]

Jog up and down the track

Running hills (Mid Hills) 10:58 [5] 1.28 km (8:34 / km)
ahr:173

5 one minute intervals with 1 minute recovery. The first three on the usual track then two really radical (and steep) ones up another path into the woods

Orienteering (Compass) 15:13 [3]
ahr:155

Three compass and pacing exercises:
Putting a control out then swapping - My bearing was ok but I stopped too early because I found a (wrong) re-entrant.
Two downhill bearings - both reasonably close (within about 10m) although if I hadn't seen the path I probably would have gone further right on the second, so maybe that's cheating

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