Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: immy

In the 7 days ending Jan 6, 2013:

activity	#	time	miles		km		+m
Orienteering	4	3:56:24	19.12	(12:22)	30.77	(7:41)	279
Running	5	2:05:43	12.82	(9:48)	20.64	(6:05)	345
Strength and conditioning	1	25:00
Total	7	6:27:07	31.95		51.41		624

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Sunday Jan 6, 2013 #

9 AM

Running warm up/down 20:00 [2] 3.5 km (5:43 / km)
shoes: inov8 X-talon 212s 26/02/12

10 AM

Orienteering race 50:00 [3] 5.0 km (10:00 / km) +185m 8:26 / km
shoes: inov8 X-talon 212s 26/02/12

World Cup middle. This was a major disappointment - I expect better from myself, and I know I am capable of more. I had the unfortunate problem of getting really nervous before the race, and this sapped all my energy, so I was going sooo slowly :( It took me ages to get into the race. Furthermore, I made a mistake at 9, and it should have been relatively quick to fix, but the problem was that then I had to get through some horrible green. So it turned into a rather large time loss (2.5 min probably). Then getting out from control 9 I was stuck in green again!! This frustrated me so much that then I was careless around the circle so lost more time, idiot.

Rest of the controls were kind of ok, but just generally hesitant, slow and nervous, not trusting myself.

Hopefully this new mindfulness training will help me get over the nerves problem... and maybe just more experience in general.

World Cup 1 - Middle Women - Splits

Saturday Jan 5, 2013 #

11 AM

Orienteering 7:47 [1] 0.73 km (10:44 / km)
shoes: inov8 X-talon 212s 26/02/12

Orienteering 29:02 [1] 2.67 km (10:53 / km) +8m 10:44 / km
shoes: inov8 X-talon 212s 26/02/12

World Cup model - Manga Pirau iti (which means "little bitter water" apparently). I just went slowly and tried to take in as much detail as possible. It was very slow through the green in places, but elephant tracks rapidly formed. Good for those with a high world ranking...

Vegetation very distinctive and useful. Running in the forest = good, it's shady and cool and reasonably fast. Part of the map reminded me of Waioneke.

Friday Jan 4, 2013 #

Event: 2013 Oceania Carnival & WC Races

11 AM

Orienteering 1:17:23 [3] 11.51 km (6:44 / km) +17m 6:41 / km
shoes: inov8 X-talon 212s 26/02/12

Oceania Day 1 at Fusilier. Mike says to me before I start: get your exit direction right, and trust the compass. What I do: lose copious amounts of time because of not doing these things. Ran way more than I should have.

I don't really know what was going on between me and my compass - it just seemed like it was leading me astray... or maybe I just wasn't being careful enough?

I'm not a fan of flattish courses with minimal features where compass is vitally important. Something I really need to work on.

Also had some further frustration with knolls, mapped and unmapped and telling the difference between them... :(

Running warm up/down 4:30 [2] 0.81 km (5:34 / km) +1m 5:32 / km
shoes: inov8 X-talon 212s 26/02/12

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: inov8 X-talon 212s 26/02/12

Event 1 C 2 - Splits

Thursday Jan 3, 2013 #

6 PM

Running 28:46 [2] 5.74 km (5:01 / km) +52m 4:48 / km
shoes: inov8 X-talon 190s (red)

Easy jog from Forest Lakes after a day of travel. Then Anna made us some amazing vegetarian lasagne :)

Wednesday Jan 2, 2013 #

8 PM

Running hills 47:32 6.12 km (7:46 / km) +285m 6:18 / km
shoes: New Balance W890 GH2

4 x 75 second hill reps, at Karaka Bay again. Only did 4.5 reps because it's a taper week and my legs had had enough by that stage. Kind of messed up the timing of this by pressing the wrong button on my garmin at one point, but oh well, close enough.

Strength and conditioning 25:00 [2]

Core exercises.

Monday Dec 31, 2012 #

10 AM

Orienteering race 31:16 [4] 4.85 km (6:27 / km) +28m 6:16 / km
shoes: inov8 X-talon 212s 26/02/12

Pre-Oceania day 4, course 3. Ran this course with Mike shadowing me again, and the aim was to orienteer at a faster speed, without losing accuracy. Messed up the first control due to a bad exit direction, and then not really following my compass... but after this mistake, things did improve. Also lost some time on the way to control 11 as I slowed down a lot through the cutty grass. There were a few other points where I lost time as well, but they weren't too major. Enjoyed pushing myself harder :) Probably could have gone a couple of minutes faster with a perfect run.

Orienteering 40:56 [3] 6.03 km (6:47 / km) +41m 6:34 / km
shoes: inov8 X-talon 212s 26/02/12

Unfortunately course 3 was at 1:7500, so Mike thought I had it too easy and had better go and do course 2 as well. Stupidly I messed up the first control very badly, doing almost an identical mistake to last time! Didn't get it right in the circle either :( So I lost quite a bit of time in the end - maybe up to 2 minutes? Fortunately, the rest of the course was then fairly accurate, but the running speed really suffered... I think part of the problem was also mental, as I had already put in my hard effort for today, and didn't believe that I had another fast middle distance in me.

Rest day tomorrow for sure!

Running 4:55 [2] 0.67 km (7:24 / km) +7m 7:01 / km
shoes: inov8 X-talon 212s 26/02/12

Went back out and ran from the start to control 1 on course 2. Finally got my exit direction right! What I need to do is just take a few seconds at the start of the leg to make sure I have a good bearing - it is worth the small time investment. Will do this in the world cup races :)

Running warm up/down 10:00 [2] 1.8 km (5:33 / km)
shoes: inov8 X-talon 212s 26/02/12

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