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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Carys

In the 7 days ending Jun 19, 2013:

activity # timemileskm+m
  Cycling2 1:31:00 19.08(4:46) 30.71(2:58)
  Orienteering1 36:25 2.49(14:39) 4.0(9:06)
  Swimming1 25:00 0.62(40:14) 1.0(25:00)
  Total4 2:32:25 22.19(6:52) 35.71(4:16)

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Tuesday Jun 18, 2013 #

6 PM

Orienteering race (Middlesex Uni Park O) 36:25 [4] 4.0 km (9:06 / km)
shoes: Asics GT1000

Sprint race around the Uni. The distance I ran was definitely a lot longer. I took some really bad routes as I didn't quite work out that the underpass was mapped in the way it was so ran around to #1 and #2. It wasn't until I got to #26 that I realised I'd mispunched #2 as I had already punched the control. Oops. Was really rusty and pretty useless. Brain couldn't keep up with legs. I wasted a min on the last control but running to where I thought it was blindly (I had punched it about 5 controls earlier) and then going to the wrong place and not working out where I was quickly enough. I'm definitely going to to do a few more before Scotland just to get some map reading and running practice in. I really noticed my lack of concentration and focus for the latst fifth of the course, probably due to lack of fitness. More long runs needed too which I have avoided because of my ITB.

Monday Jun 17, 2013 #

7 AM

Cycling (ITW) 44:00 [3] 9.54 mi (4:37 / mi)
shoes: Giant Avail 2

Pumped up tyres so it felt a lot easier.
5 PM

Cycling (HFW) 47:00 [3] 9.54 mi (4:56 / mi)
shoes: Giant Avail 2

Went down Anerley Hill for a change. It's always windy on the nice downhill bits. I took it pretty slowly.

Thursday Jun 13, 2013 #

12 PM

Swimming (Banstead Pool) 25:00 [3] 1.0 km (25:00 / km)

Met Martin and his friend for an interval session.
100m warm up
50,100,150,200m steady/fast with 20s recovery.
75m*4 - 25 steady, 25 hard, 25 steady
100m warm down.

In hindsight I could have gone harder on the steady pyramid up but wasn't sure how I would fare as I haven't done any of this before. My first 50m was in 43s. Martin was aiming for 50s. I think I should aim for 45s/50m in future and see how I go if it is a 25m pool.

It was a good session and interesting as I definitely noticed my weaknesses when trying to go fast.
1 - Rubbish leg kick especially on the left where I have bad ankle flexibility and my niggly ITB
2 - my pull and catch were sometimes useless, I'd go really fast if I had more strength here
3 - when I was tired and trying to go fast my arm was going to ohigh and I was rolling a bit too much.

My arms were shaking a bit when I got out!

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