Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: carolineheloise

In the 7 days ending Apr 29, 2018:

activity

time

miles

Running

3:23:03

21.87

(9:17)

35.19

(5:46)

267

Orienteering

2:29:56

13.69

(10:57)

22.03

(6:48)

257

78c

Strength + Conditioning

25:00

Stretching/Rolling

20:00

Total

6:37:59

35.55

57.22

524

78c

averages - sleep:7.7 rhr:47

1:46

0:00

» now

Sunday Apr 29, 2018 #

Note
rhr:53 slept:7.0

Running warm up/down 9:09 [2] 1.24 km (7:23 / km) +16m 6:56 / km
ahr:133 max:153 shoes: Mizuno Wave Rider 19 #2

Orienteering 1:37:25 [3] *** 13.62 km (7:09 / km) +161m 6:45 / km
ahr:154 max:180 20c shoes: Mizuno Wave Rider 19 #2

OY at Slickers.
Fun until it got boring because by half way the course had covered just about the entire map. Also was a bit fed up with controls probably being in not quite the right spot.
But a lovely day for it!

Saturday Apr 28, 2018 #

Event: OY4 - Bush - Slickers

Event: OY3 - Sprint Champs - The Gap

Note
rhr:48 slept:8.5

Running warm up/down 15:11 [2] 2.29 km (6:38 / km) +22m 6:20 / km
shoes: Mizuno Wave Rider 20

Orienteering race 17:35 [4] *** 3.05 km (5:46 / km) +28m 5:31 / km
20c shoes: Mizuno Wave Rider 20

Qld Sprint champs on new map of The Gap schools.
Really good map and awesome courses so was a lot of fun and challenging. Decent run, but needed to have gotten my head into it before I started. Was very disorientated at the start. Just wasn't thinking quick enough so lost time on #6-8 because I wasn't reading ahead enough and same for #16-18. Also took time to pick a bad route choice on #16 so that wasn't great.
But heaps of fun.

Running warm up/down 13:32 [2] 2.12 km (6:23 / km) +6m 6:18 / km
shoes: Mizuno Wave Rider 20

Friday Apr 27, 2018 #

Note
rhr:48 slept:9.0

Running 31:24 [2] 6.21 km (5:03 / km) +68m 4:48 / km
ahr:151 max:181 shoes: Mizuno Wave Sayonara 3

Easy with strides on the way home. Nice morning.

Thursday Apr 26, 2018 #

Note
rhr:45 slept:8.0

Running warm up/down 22:05 [2] 3.92 km (5:38 / km) +9m 5:34 / km
ahr:143 max:163 shoes: Mizuno Wave Rider 20

Orienteering intervals 34:56 [3] 5.36 km (6:31 / km) +68m 6:08 / km
ahr:154 max:174 38c shoes: Mizuno Wave Rider 20

Sprintervals at UQ.
Stomach felt absolutely disgusting from late lunch (because I was stuck in rehearsals 930-230) so very very slow which was frustrating.
Hard to read map in the dark at the end too.

Running warm up/down 8:38 [2] 1.28 km (6:45 / km) +12m 6:27 / km
ahr:143 max:163 shoes: Mizuno Wave Rider 20

Wednesday Apr 25, 2018 #

Note
rhr:46 slept:7.7

Strength + Conditioning 25:00 [2]

Spent the day taping sites at Mt Crosby and foot was sore afterwards so didn't run. Assembly area there is super nice, but a shame the map is a bit disgusting at the moment. Lovely views from the tops of the hills though!

Tuesday Apr 24, 2018 #

Note
rhr:44 slept:6.6

5 AM

Running warm up/down 23:27 [2] 3.85 km (6:05 / km) +55m 5:41 / km
ahr:147 max:169 shoes: Mizuno Wave Rider 20

Running tempo 35:31 [4] 6.9 km (5:09 / km)
ahr:147 max:187 shoes: Mizuno Wave Rider 20

Intraining speed group - rhythm kms
3 x 2km with 5mins rec. Each rep meant to be 10s faster than the last.
My pacing was okay but ran the second two reps faster than intended because was more with the group as opposed to being way behind. Reps weren't marked out super accurately so we just went off gps distance.
8:43, 8:17, 7:59

Running warm up/down 13:52 [2] 2.23 km (6:13 / km) +19m 5:58 / km
ahr:141 max:186 shoes: Mizuno Wave Rider 20

7 AM

Stretching/Rolling 20:00 [1]

Monday Apr 23, 2018 #

Note
rhr:45 slept:7.0

Running 30:14 [2] 5.15 km (5:52 / km) +60m 5:33 / km
ahr:143 max:167 shoes: Mizuno Wave Sayonara 3

Easy

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