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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: noRa

In the 7 days ending Sep 10, 2017:

activity # timemileskm+m
  Orienteering2 1:55:07 9.49(12:07) 15.28(7:32) 225
  Climbing1 45:00
  Running2 40:39 3.22(12:38) 5.18(7:51) 85
  Cycling1 40:00
  Stretching/Physio7 35:00
  Spinning1 30:00
  Strength and Conditioning1 30:00
  Total7 5:35:46 12.71 20.46 310
  [1-5]4 4:15:46

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Sunday Sep 10, 2017 #

Running warm up/down 15:00 [1] 1.8 km (8:20 / km)
shoes: Black + Purple MM

Jogging about, squashing the nerves once it became apparent I was likely to be starting near Tess, Jess and Alice with a big gap behind.

Orienteering 34:22 [4] 5.45 km (6:18 / km) +60m 5:59 / km
ahr:171 max:190 shoes: Black + Purple MM

SHI Relays
Went out about 1min down on Alice. It was a fairly easy 1 and I spent the time running across the field reminding myself not to run too fast and that if I was going to achieve anything I needed to out navigate the others because clearly I would never out run them.
Worked hard and stayed (mostly) focused. Slight wobble leaving 1, bad exit direction and not using compass enough. Very surprised to pass Alice at 7. Was a bit worried it was too early and I wouldn't be able to stay ahead but didn't ever look behind and just carried on. 9 was weird, fairly convinced now it wasn't in the right place. Through spectator and tried to keep orienteering well while running right on the edge of what I could. Felt like I was going to die running to the last control and on the run in but knew I had to keep going. Really happy with how I ran, I know I can handle pressure but it's good to prove it to myself every now and again!

Running warm up/down 10:37 [1] 1.56 km (6:48 / km)
ahr:127 max:145 shoes: Black + Purple MM

Warming down with Sazzy

Stretching/Physio 5:00 [0]

Saturday Sep 9, 2017 #

Running warm up/down 5:00 [1] 0.51 km (9:48 / km) +50m 6:35 / km
ahr:141 max:163 shoes: Black + Purple MM

The bits of the walk to the start that were running. Didn't want to do too much on the hills as I knew there was a long way to go! Got stung by something (I suspect wasp) on the way which was a bit alarming but not much I could do about it so just tried to ignore it.

Orienteering 1:20:45 [3] 9.83 km (8:13 / km) +165m 7:35 / km
ahr:164 max:180 shoes: Black + Purple MM

SHI Individual.
Really enjoyed it! Tried to stay calm even though I knew Alice was starting 3mins behind. She caught me on the way to 3 but never fully got away and it was a confidence boost to see her ahead of me in the more vague bits.
Little bit hesitant to 1, not entirely sure where I came off the track, I think there might have been extra trees not on the map. Should have stayed a bit higher to 3 as I lost some height and struggled on the climb. Very careful through 4-7 as it was vague.
Managed to get my head in the right place for this race and stayed positive and motivated to keep running even when I was really struggling in the rough stuff. Surprised to see Sarah at 9 but was nice to have someone to run with through the last few, keeping me going.
Happy with this, think it's the best I can do right now. Although I don't think I'm much faster, I can see how far I've come in the last year in terms of being able to race and enjoy longer orienteering courses. So much of orienteering is all in your head and you have to get that right before anything else will work.

Running 10:02 [1] 1.31 km (7:40 / km) +35m 6:45 / km
shoes: Black + Purple MM

Yogging with Saz, Kirstin, Laura, Meg for different bits of it.

Stretching/Physio 5:00 [0]

Friday Sep 8, 2017 #

Stretching/Physio 5:00 [0]

Another busy one, prioritising sleep over training this week which I think was a good move.
Travelling to NI also.

Thursday Sep 7, 2017 #

Stretching/Physio 5:00 [0]

Busy day, no harm in having a day off anyway.

Wednesday Sep 6, 2017 #

Climbing 45:00 [0]

Bit of a busy day with delays etc etc so got to the wall later than planned. Still fun people there though :) Did a few more new routes and found some more I can't yet do!

Stretching/Physio 5:00 [0]

Tuesday Sep 5, 2017 #

Spinning 30:00 [1]

Feeling a bit ill today, nothing major but didn't want to push too much as I would like to keep it as a minimal illness!
Did 5x 1min on 1min off in the middle.

Strength and Conditioning 30:00 [1]

Need to get a proper session in soon, always seems to be wither no time or a reason not to have DOMS, hopefully next week...
Bent knee iron cross, rollover into v-sit, rocking frog, fire hydrants (both ways), mountain climbers, cossack squats, rear foot elevated hip flexor stretch, hip rotations using TRX.
Thoracic stretches, goblet squat, KB SL hip hinge, Inch worm, press ups, Bulgarian squat, TRX, SL box squats, BOSU reverse lunge, walk with band on feet.

Stretching/Physio 5:00 [0]

Monday Sep 4, 2017 #

Cycling 40:00 [1]

To and from work, not that windy today wooo.

Stretching/Physio 5:00 [0]

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