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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: carolineheloise

In the 7 days ending Jan 24, 2021:

activity # timemileskm+m
  Running6 4:21:03 28.49(9:10) 45.85(5:42) 461
  Orienteering3 3:50:59 12.09(19:06) 19.46(11:52) 43217c
  Strength + Conditioning2 1:07:00
  Stretching/Rolling2 32:30
  Total12 9:51:32 40.58 65.31 89317c
averages - sleep:8 rhr:48

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MoTuWeThFrSaSu

Sunday Jan 24, 2021 #

Note
rhr:45 slept:7.0

7 AM

Orienteering 1:43:17 [2] 8.95 km (11:32 / km) +189m 10:26 / km
shoes: Inov-8 X-Talon 212

Multi-technique at Amiens.
Fun until it got long, then it was a bit of a slog.
It was all quite okay until the start of the second corridor, some good things going on. Overall found it tricky switching techniques between the corridor and the compass which is something I need to work on in general, and also knowing which techniques to use for each leg.
Got super confused at the start of the second corridor, because I missed crossing the second track before the clearing and it was all felled anyway. Fell over quite a few times over the felled ground in the 2 legs before hand and I think that threw me off a bit and distracted me. Ankles not happy without tape (none in stock at Aldi last night).
So I didn't realised I was already in the corridor so went in and out a few times and along the track and eventually followed the creek down where I found some of the others inside the later bit of the corridor, went with them for a while until we ended up out of it again then followed a track and ended up near #16. Had my gel back on the track then reset and when to #16 and finished off the last control pick section.
Wasn't happy with how #18 looked but was actually in the right spot. Got a massive tick the size of my fingernail on my shirt after #19. Wasn't happy with #24 so went back and redid that leg.
Good training. Processes weren't very good, need to get back into that a lot better. Some good bits but lots that I know I can't get away with for real.
2 PM

Running 7:46 [2] 1.52 km (5:07 / km) +5m 5:02 / km
shoes: Mizuno Wave Rider 20 #2

Jog back from golf to get back for food + nap.
Until K picked me up half way and stopped me being silly and running it all in the heat.
3 PM

Note
slept:0.3

6 PM

Orienteering 59:04 [3] *** 5.46 km (10:49 / km) +147m 9:32 / km
17c shoes: Inov-8 X-Talon 230

Middle course at Casacdes.
So nice, so much fun.
Focused on breaking each leg up into small bits and simplifying. Trying to work through the process better but still very rusty with it. Trying know what I was doing for each leg before just going. Ended up being quite slow with double checking everything and also couldn't stay very focused - I think because I hadn't eaten enough beforehand.
But got around relatively smoothly bar #16 where I was distracted and went too far so went back.
Really good training, first orienteering in a looong time I've come away actually liking it.
Perfect temp and golden hour + really fun course and area, and so much pretty wattle out. Was very nice.

Saturday Jan 23, 2021 #

Note
rhr:46 slept:7.6

7 AM

Running 26:55 [2] 5.64 km (4:46 / km) +43m 4:36 / km
shoes: Brooks Ghost 13

Chermside Parkrun. Perfect morning for it!
8 AM

Strength + Conditioning 50:00 [1]

Core + physio with little weights and Abba playlist!

Stretching/Rolling 15:00 [1]

4 PM

Orienteering 1:08:38 [2] 5.05 km (13:35 / km) +96m 12:25 / km
shoes: Inov-8 X-Talon 212

Maze at Rosenthal Creek.
Super overgrown and green, a bit shite.
Fun concept with potential but this map needs a good fire through it to get rid of the undergrowth.

Friday Jan 22, 2021 #

Note
rhr:48 slept:7.0 (rest day)

Awake for a big chunk in the middle of the night, think I was too warm.

Thursday Jan 21, 2021 #

Note
rhr:49 slept:8.8

3 PM

Note
slept:0.3

5 PM

Running warm up/down 12:32 [2] 2.03 km (6:10 / km)
shoes: Brooks Ghost 13

Running intervals 28:17 [4] 4.2 km (6:44 / km)
shoes: Brooks Hyperion

Little fast session on the oval.
2 x 300m, 6 x 150m, 2 x 300m with walk back around recovery.
Distances a bit long, more like 320 and 170 but they were all consistent because I put my other shoes out where to run to.
I think my legs are just weak. But fun to try to run fast and really nice arvo out - perfect temp and nice sunset.
Splits: 65, 65, 32, 31, 32, 32, 32, 33, 65, 65

Running warm up/down 10:05 [2] 1.78 km (5:40 / km) +10m 5:31 / km
shoes: Brooks Ghost 13

Wednesday Jan 20, 2021 #

Note
rhr:46 slept:8.2

12 PM

Strength + Conditioning 17:00 [1]

Physio while watching Frozen 2!
5 PM

Running 1:22:09 [2] 14.06 km (5:51 / km) +282m 5:19 / km
shoes: Brooks Ghost 13

Easy Chermy trails with Krystal.
Some really nice bits there!
Tired leggies and everywhere so happy to take it v chill.
Nice arvo, good chats.

Tuesday Jan 19, 2021 #

Note
rhr:52 slept:8.5

3 PM

Note
slept:0.5

6 PM

Running warm up/down 13:01 [2] 2.01 km (6:29 / km)
shoes: Mizuno Wave Rider 22

Running intervals 35:17 [4] 7.05 km (5:00 / km)
shoes: Brooks Hyperion

Track session with Krystal.
2 sets 8 x 200m with 200m jog between reps and 1k jog between sets.
Think I should've maybe aimed for a bit faster, because heart rate didn't get very high. But big headwind and often feel weak in muscles on session like this.
Focussing on form, trying to run tall, land lightly and use my arms.
Fun session and went by very quickly which is always nice! And twice in a row I split my watch on .00!!
Splits: 42, 43, 41, 42, 41, 42, 42, 41; 43, 42, 42, 42, 40, 41, 41, 38.

Running warm up/down 12:28 [2] 2.05 km (6:05 / km)
shoes: Mizuno Wave Rider 22

Monday Jan 18, 2021 #

Note
rhr:47 slept:8.1

4 PM

Running 32:33 [2] 5.51 km (5:54 / km) +121m 5:19 / km
shoes: Brooks Ghost 13

Easy around the forest paths from the house I'm sitting this week.
Leggies bit tired and was very humid.
Saw a wallaby!
8 PM

Stretching/Rolling 17:30 [1]

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