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Attackpoint - performance and training tools for orienteering athletes

Training Log: carolinepigerre

In the last 7 days:

activity # timemileskm+m
  Running4 2:57:59 19.16(9:17) 30.83(5:46) 198
  Orienteering2 1:45:07 7.4(14:12) 11.91(8:50) 21428c
  Strength + Conditioning1 40:00
  Stretching/Rolling1 10:00
  Total6 5:33:06 26.56 42.74 41228c
averages - sleep:8.3 rhr:48
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SaSuMoTuWeThFr

Thursday Sep 20 #

Note
rhr:44 slept:8.0

12 PM

Running warm up/down 19:46 [2] 3.34 km (5:55 / km) +21m 5:44 / km
shoes: Mizuno Wave Rider 20

Running intervals 25:02 [5] 5.35 km (4:41 / km) +16m 4:37 / km
shoes: Mizuno Wave Rider 20

5 x 1km on a 5min cycle.
Good sesh, made tougher from the wind because the path is super exposed and then the 2nd and 4th reps were uphill too.
Pretty smashed at the end because of the short recoveries.
4:10, 4:13, 4:11, 4:11, 4:03.
HR dodgy again. Keeps cutting out randomly so doesn't get full data so not logging.
Super nice day out again! Absolutely loving the weather at the moment!

Running warm up/down 15:24 [2] 2.41 km (6:23 / km) +19m 6:09 / km
shoes: Mizuno Wave Rider 20

2 PM

Strength + Conditioning 40:00 [3]

tired now.

Wednesday Sep 19 #

Note
rhr:46 slept:8.6

10 AM

Running 1:07:06 [3] 12.14 km (5:32 / km) +125m 5:15 / km
ahr:160 max:181 shoes: Mizuno Wave Sayonara 3

Easy around, was suuuuuper nice!
Perfect weather. Heaps of kids out orienteering and got asked twice where we were, both at track junctions with forest maps right there haha.
Little bit longer than I wanted and started to get a bit sore bc glutes weren't working after an hour. Finished up with some strides to keep things moving.
SO nice though and found heaps of blueberries but resisted the temptation to stop and pick them.
12 PM

Stretching/Rolling 10:00 [1]

Tuesday Sep 18 #

Note
rhr:44 slept:8.0 (rest day)

Taking another rest day to try and shake this cold.

Monday Sep 17 #

Note
rhr:46 slept:8.75 (rest day)

3 PM

Note
slept:0.5

Sunday Sep 16 #

Note
rhr:59 slept:8.0

11 AM

Running warm up/down 16:25 [2] 2.58 km (6:22 / km) +5m 6:18 / km
shoes: VJ Bold 9

Orienteering race 1:07:42 [5] *** 7.82 km (8:39 / km) +149m 7:54 / km
16c shoes: VJ Bold 9

SM Stafett - 3rd leg
Another just okay run, little things mainly and also slow because I was just by myself the whole time. Want to do some more relay/mass start training to make myself run and orienteer faster.
Took a bit of an unnecessary scenic detour to #1, should've just gone round on the track on the other side or over closer to the top. Lost at least 6 mins here which is quite significant. Wasn't really into it yet either, another thing to work on. Went unnecessarily wide again on #3, and lost another 2:30. Clearly I need to be checking compass a lot more. A bit hesitant and confused on #7 so took extra time, was just having trouble interpreting the detail on the map because there was so much more there in reality. Lost around 30s or so here. Should've run harder going to #10. And not been so distracted by what other people were doing going to #12 and just trusted myself, would've saved me 2mins.
SO many things to fix up which all add up. Lots and lots to keep working on.
Overall a fun weekend though, even if I am a bit disappointed with how my races went, lots to improve on for next time.

Running warm up/down 9:29 [2] 1.32 km (7:11 / km)
shoes: VJ Bold 9

Saturday Sep 15 #

Note
rhr:50 slept:7.9

8 AM

Running warm up/down 12:08 [2] 1.79 km (6:47 / km) +6m 6:40 / km
shoes: VJ Bold 9

Orienteering race 37:25 [4] *** 4.09 km (9:09 / km) +65m 8:28 / km
12c shoes: VJ Bold 9

SM Medel B final
Mostly fine, a few little things still though.
Started pretty easy, just jogging around saving energy for tomorrow but then caught this girl and started going faster to shake her off but pretty sure she was just following me blindly because when made her go past me at the start of the green to #10 she went off in the opposite direction to the control and i never saw her again.
NOt keeping good contact to #2 so was quite hesitant, lost about a min and a half, just think i wasn't focused properly yet. Was a bit wobbly to #4 but luckily was looking up and picked it up but still lost around a minute. Bit hesitant going into #5, just having trouble interpreting the detail on the map mainly. Being a bit overcautious and reading too much going to #7 and #8 I think and lost some time here too, probably because of the lower visibility in the green was being more careful. Was extra careful going into #10 so slower but the extra minute was probably worth it i think. Definitely should've gone over the hill to #12, lost so much time getting through the rocky ground in the gully there.
Overall mostly alright, lots of things easily avoidable to keep fixing up.
Fun and nice patch of forest again.

Running warm up/down 12:39 [2] 1.9 km (6:39 / km) +6m 6:33 / km
shoes: VJ Bold 9

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