Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: noRa

In the 7 days ending Feb 19, 2017:

activity	#	time	miles		km		+m
Running	4	1:57:17	10.33	(11:21)	16.63	(7:03)	300
Orienteering	3	1:34:21	8.13	(11:37)	13.08	(7:13)	110
Swimming	1	1:00:00	1.55	(38:37)	2.5	(24:00)
Strength and Conditioning	1	1:00:00
Stretching/Physio	7	55:00
Spinning	1	40:00
Pilates/Yoga	1	25:00
Cross Trainer	1	20:00	1.62	(12:23)	2.6	(7:42)
Total	9	7:51:38	21.63		34.81		410
[1-5]	7	6:31:38

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Sunday Feb 19, 2017 #

Stretching/Physio 5:00 [0]

11 AM

Running warm up/down 10:18 [1] 1.56 km (6:36 / km)
ahr:137 max:153 shoes: Asics GT2000

To the start of Race 1

Orienteering 16:53 [5] 3.04 km (5:33 / km) +15m 5:25 / km
ahr:168 max:180 shoes: Asics GT2000

Scottish Sprint Champs Race 1.
Much more enjoyable than expected! The forest was so so beaut! Few wobbles here and there, running slightly on the edge of what I'm capable of. Massively put off on the way to 3 by Nixon telling me I was on a great line then couldn't find the control lolll. Not enough using my compass to 7, major banana. Read the wrong code for 14 and so wasted some time standing right next to it.

Running warm up/down 11:21 [1] 1.72 km (6:36 / km)
ahr:126 max:142 shoes: Asics GT2000

Back to assembly with Nixon and then to the beach with Saz.

1 PM

Running 10:12 [1] 1.47 km (6:56 / km)
ahr:132 max:151 shoes: Asics GT2000

Remembered my start time wrong so was actually pretty early for me!

Orienteering 15:59 [5] 3.19 km (5:01 / km) +5m 4:58 / km
ahr:171 max:180 shoes: Asics GT2000

Scottish Sprint Champs - Race 2.
Bit too fast for me, couldn't quite get the pace I wanted. Took the wrong route to 2 and could have done without the bit in the quarry/across the playing fields but it was good fun really. Also emit is crap, so many of them I wasn't sure if it flashed. Got the slowest sprint finish everrr.

Running warm up/down 10:08 [1] 1.5 km (6:45 / km)
ahr:126 max:140 shoes: Asics GT2000

Solooo round the other side of the river.

Saturday Feb 18, 2017 #

Running warm up/down 3:56 [1] 0.66 km (5:58 / km) +30m 4:51 / km
ahr:145 max:155 shoes: More Mile Cheviot 3 Purple/Gre

To the start with Sazzy. Really not prepped enough, felt rushed and it showed in the orienteering...

Orienteering 1:01:29 [3] 6.85 km (8:59 / km) +90m 8:25 / km
ahr:153 max:176 shoes: More Mile Cheviot 3 Purple/Gre

Scottish Night Champs.
Messed up 1 (60s). Didn't properly navigate out of the start and went too far L (N), faffed. 2,3 ok and then didn't see 4 tucked behind the heather, more faff. Had to go round a fallen tree to 6 and then over compensated R to the wrong hill, then hesitant to 7 having lost some confidence. Stupid route to 9, should have gone straight (60s). So slow in the grot to 14. No plan for 16 and defs found it by chance... Need to plan better.
Things started to go wrong on 18 somewhere in the middle of the leg, no idea where I went but did eventually reach the track. Then right when I was about to turn off to get to the control, my light died. It then took me about 2.5mins to travel the ~50m to the control as I couldn't see a bloody thing with my v rubbish back up torch. I knew I was so close but was worried about leaving the ride and not being able to find it again. Eventually found it when someone else arrived in that section of the forest and I could then see. Turned out it was Saz so we swapped back ups (hers was way better) and I could finish the course. Still laughing to myself about how after we swapped we then ran off in different directions, as I took the path route to 19, didn't even cross my mind to follow her!
Bit disappointed about my light as I have no idea why the battery died when I had charged it up Fri night, v paranoid for British Nights next week.

Running warm up/down 10:13 [1] 1.72 km (5:56 / km)
ahr:139 max:151 shoes: More Mile Cheviot 3 Purple/Gre

With Saz and Klara

Stretching/Physio 5:00 [0]

Friday Feb 17, 2017 #

Strength and Conditioning 1:00:00 [1]

WU: Thoracic stuff, goblet squat, KB SL hip hinge, inch worm, press ups, SL box squat, Bulgarian squat, TRX, single leg push offs, chin ups, BOSU

16+16 Single-leg hops - Up/Down, Sideways, Forward/Back
Agility Ladder
5x Box Jumps, 5+5 Single-leg Box Jumps

Lat Pulldowns: 3x10 41, 41, 41kg
Back Squat: 4x8 (20) 40, 40, 50, 50kg
Deadlift: 4x8 (40) 60, 60, 60, 60kg

Stretching/Physio 5:00 [0]

Thursday Feb 16, 2017 #

Swimming 1:00:00 [2] 2.5 km (24:00 / km)

500m WU/D, 6 x 250m (90s).

Stretching/Physio 5:00 [0]

Wednesday Feb 15, 2017 #

Pilates/Yoga 25:00 [0]

Feeling so tired, not enough sleep so instead of forcing myself to the gym just chilled.

Stretching/Physio 25:00 [0]

Tuesday Feb 14, 2017 #

Running warm up/down 13:11 [1] 1.91 km (6:54 / km) +20m 6:34 / km
ahr:132 max:171 shoes: More Mile Cheviot 3 Purple/Gre

From the gym to the hill, running a little late, standard. Arrived just in time for drills.

Running hills 30:00 [3] 3.51 km (8:33 / km) +190m 6:44 / km
ahr:154 max:185 shoes: More Mile Cheviot 3 Purple/Gre

5 x 3min (3min). Had music to get me through, really struggling on the 4th rep but had to carry on because Saz needed Disney too. Happy I got through the whole session in the end.

Running 17:58 [1] 2.58 km (6:58 / km) +60m 6:14 / km
ahr:147 max:171 shoes: More Mile Cheviot 3 Purple/Gre

Back with Saz, Matt and Aymeric.

Stretching/Physio 5:00 [0]

Monday Feb 13, 2017 #

Cross Trainer 20:00 [1] 2.6 km (7:42 / km)

Plan tonight was to swim but arrived not long after 6 and there was a long queue and I bailed, literally no time for that haha. Soo headed to the gym but I didn't have a sports bra so this was just with my swimsuit underneath gym gear lolll

Spinning 40:00 [1]

Moved up to the circuit gym once the class was over for some spinning, no headphones though... The first 5-10mins were pretty dire but then Saz came to say hey and the rest flew by.
13.8miles

Stretching/Physio 5:00 [0]

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