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Attackpoint - performance and training tools for orienteering athletes

Training Log: megcd

In the last 7 days:

activity # timemileskm+m
  Orienteering7 4:55:31 22.67(13:02) 36.49(8:06) 725
  Running6 1:48:34 12.68(8:34) 20.41(5:19) 145
  Cycling3 1:25:00
  Strength&Conditioning1 30:00
  Total13 8:39:05 35.36 56.9 870
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Wednesday Mar 29 #

8 AM

Strength&Conditioning 30:00 [1]

Mobility, lunges, jumps
1 PM

Cycling 30:00 [1]

To UWE wise campus
3 PM

Running 10:00 [2] 2.0 km (5:00 / km)

Running 10:47 [4] 3.0 km (3:36 / km)

Varsity 3000m :))
Haven't done a 3km before so was kind of aiming for sub11 as a guess - was raining and I was in trainers (didn't manage to buy any short spikes before cycling there) so knew it wouldn't be fast. Started off at the front with leah, first lap 85s, pushed on around 600m in, then a solo effort for the next 6 laps.
Happy with the time under the circumstances and feel like I can deffo take a chunk off it in a good race.

Running 30 [3] 0.3 km (1:40 / km)

Followed my 3000 up with a 200m, then 4x100m relay
10s per 100m sounds about right #nextusainbolt
4 PM

Cycling 30:00 [1]

Tuesday Mar 28 #

1 PM

Cycling 25:00 [1]

Round and about
7 PM

Running 27:08 [3] 5.21 km (5:12 / km) +40m 5:01 / km

Exploring with Ben

Monday Mar 27 #

Note
(rest day)

Travelled back from Edinburgh.
Turned out to be a much longer journey than expected. The fog at Bristol meant there was a queue of planes circling, and eventually we had to divert to Cardiff. Waited at Cardiff (on the plane) for about 2 hours before they said we could leave but they couldn't open the hold. This would have been fine except I had agreed that they could put my hand luggage in the hold.. Another 2 hours later after refuelling, we finallyyyy took off for an 8minute flight to Bristol.
I think the train may have just beaten this today ;)

Sunday Mar 26 #

Note

Knew this week was going to be much bigger than my others recently after I saw the plans for the weekend, but glad to have managed a lot of technical training. Surprised by how decent my legs are feeling right now :)

9 AM

Orienteering 36:33 [3] 4.47 km (8:11 / km) +70m 7:35 / km

Glen Dye

Mass start on gaffled courses, aiming to each record as close to straight line distance as possible. Was 170m over so I think both Tess and Jess had me on this!

Running 12:40 [1] 2.18 km (5:49 / km) +80m 4:55 / km

Orienteering 29:11 [3] 2.9 km (10:04 / km) +60m 9:07 / km

With Tess, shadowing each other.
11 AM

Orienteering 43:38 [3] 5.53 km (7:53 / km) +100m 7:14 / km

With Jess and Fanni
First part, taking it in turns to lead to each control. Next part, gaffled race to end the weekend :) Good fun!

Running 7:29 [2] 1.22 km (6:08 / km) +25m 5:34 / km

Saturday Mar 25 #

9 AM

Running warm up/down 10:00 [1] 1.5 km (6:40 / km)

Orienteering 1:20:00 [4] 9.5 km (8:25 / km) +285m 7:19 / km

Muir of Dinnet
3 sections
First was interval girls start with mass start for men just after. Direction generally pretty poor - I think i'm just not being patient enough with my old compass (need to get a fast setting one again pretty soon) - also moraine type stuff so not so obvious when you're going wrong.
Second section was girls' mass start. Had same gaffle as jess and we worked pretty well head to head. Only small mistake was thinking I was at 16 when I was at 15 and heading to the finish.
Third section we headed to Burn o Vat first - v cool :D - then did a bit of head to head with Jess again, both went spectacularly wrong on 20!
3 PM

Orienteering 21:04 [4] 3.27 km (6:27 / km)

Mixed Sprint (forest) relay at glen davan 1:4000
First leg was a bit insane, made a lot of direction mistakes again (quite a vague bit of map and impatience with compass)
Second time much more fun - head to head with jess, and kris following with gopro.
4 PM

Orienteering 20:34 [2] 2.48 km (8:18 / km) +50m 7:32 / km

Easy at Cambus o may to finish a long day
6 PM

Note

Knew this was going to be a lot of training today - not feeling that bad, pleasantly surprised :) but deffo going to do less tomorrow then probs easy day on monday so as not to push my mileage too high (for me)

Friday Mar 24 #

Orienteering 55:00 [3] 6.6 km (8:20 / km) +160m 7:26 / km

Sluie training
Took the course in little blocks of 3 or 4 controls then stopping for a couple of minutes (included in time). Generally good and great forest though direction pretty poor at times, from both not checking compass when I should have and ignoring my compass..

Thursday Mar 23 #

Note

Flew to Edinburgh for training weekend - less than 4hours total travelling including waiting at the airport!
6 PM

Running 30:00 [1] 5.0 km (6:00 / km)

To KB and back with Fay

Orienteering (Sprint) 9:31 [3] 1.74 km (5:28 / km)

Little sprint course at KB going a steady pace, just trying to make sure I had my exit direction right

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