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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: faywalsh

In the 7 days ending Feb 18:

activity # timemileskm+m
  Orienteering7 6:20:08 31.5(12:04) 50.69(7:30) 960
  Running8 2:06:19 11.28(11:12) 18.16(6:57) 351
  Strength and Conditioning2 1:25:00
  Total11 9:51:27 42.78 68.85 1311

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Sunday Feb 18 #

9 AM

Running 14:35 [2] 2.12 km (6:54 / km) +36m 6:21 / km
ahr:129 max:157

Orienteering race 1:38:57 [4] 11.89 km (8:19 / km) +295m 7:24 / km
ahr:156 max:177

PIOM long distance - Serrinha/Dongalinho
Was quite annoyed at myself after this race as I think I could have done a lot better than I did.
Decided to start steady and really focus on the orienteering. This worked well until #5, (only 1 min behind at this point which for me is an achievement!)
Then to #6 I misread the contours and ended up at the bottom of the valley not the top, losing around 5 mins. Managed to refocus well and was pleased with my route on the long leg to #9 (few minutes down but followed my plan well), also took a gel here.
#11 was the start of a spectator corridor, however, I had only checked out the other end of the corridor so managed to faff around looking for it and lose 1.5mins. Also not helped by the commentator announcing my imminent (or not..) arrival through spectator.
Running too fast through the corridor and then made a massive 90' error (followed the wrong fence line) to #12 and waste 7mins in completely the wrong area. I think due to a combination of bad compass/running too fast/not enough map reading. Got stuck in the fences to #13 too and finished a further 10mins down just on the spectator loop!

Positive things: pleased with the start of the race, hopefully have stopped my usual mistake of starting too fast. Also happy with the long leg route choices and execution, and being able to read a 1:15000 of this type of area!
Things to improve: Check compass at least 1 extra time per leg, almost all my errors could have been prevented by this! Take time to properly look at the spectator area before starting, slow down a bit/extra care with navigation towards the end of the course especially on long distances!

Running 10:07 [2] 1.42 km (7:07 / km) +33m 6:22 / km
ahr:127 max:142

Saturday Feb 17 #

11 AM

Running 15:57 [2] 2.27 km (7:01 / km) +39m 6:28 / km
ahr:130 max:151

Orienteering race 51:04 [4] 6.82 km (7:29 / km) +135m 6:49 / km
ahr:155 max:185

PIOM Middle - Serrinha/Racha
I think this was my best race of the weekend, two 1.5min time losses but happy with planning/execution of most legs.
Thought I had taken a poor route to #1 straight through the green but everyone found it slow going. Bearings/plans good for the first half. Lost time on #6 and #7, first getting stuck on crag and then in some dark green. Both could have been avoided by looking up more as they were very short legs. #8 to #9 long leg - should have planned earlier as still debating left/right route choice. Went left but stayed next to the fence, I think it would have been faster on the path.
#10 - poor direction through the green so missed the crossing point and came out too low, ran around the wrong rocks before going back up the hill to #10. The rest of the controls were in a very fast runnable grassy area. Went well up until #16, followed the ridge to the wrong trees - looking up/compass combo again.

Running 7:37 [2] 1.0 km (7:35 / km) +27m 6:42 / km
ahr:133 max:146

6 PM

Running 16:31 [2] 2.29 km (7:13 / km) +51m 6:30 / km
ahr:122 max:150

Warm up to the start (pretty slow as the start was at the top of the hill!)and drills. Feeling quite tired from the middle - struggle to increase speed on strides

Orienteering race 20:18 [4] 3.22 km (6:18 / km) +103m 5:26 / km
ahr:131 max:146

Penamacor Urban 'Nigth' Sprint
I had one of the first starts so actually started with the sunset. I didn't push that much with the long tomorrow but it was fun to do some sprinting! Found it hard to see the contours so took a couple of pretty bad route choices.

Friday Feb 16 #

10 AM

Running 10:15 [2] 0.93 km (11:01 / km) +32m 9:24 / km
ahr:122 max:163

Warm up jog out to the start of the first interval

Orienteering 48:50 [3] 5.62 km (8:41 / km) +180m 7:30 / km
ahr:148 max:180

Day 2 - Downhill Intervals x 4
~6 controls per section, jog back up to the start after each one. Fun training, a few direction errors

Running 4:06 [2] 0.45 km (9:08 / km) +24m 7:13 / km
ahr:133 max:141

4 PM

Orienteering 30:38 [3] 4.18 km (7:19 / km) +30m 7:04 / km
ahr:124 max:160

'Lugnt' (easy) mass start- so obviously ran off too fast from the start.. only ran the first loop, as competitions start tomorrow. Couldn't concentrate very well on this either, maybe too much time in the sun today

Thursday Feb 15 #

3 PM

Running 3:35 [2] 0.53 km (6:45 / km) +12m 6:04 / km
ahr:125 max:141

Orienteering 55:37 [3] 8.17 km (6:48 / km) +63m 6:33 / km
ahr:147 max:182

Portugal camp - first training at Arez. Really enjoyed running in fast snowless terrain (very strange to be running in a t shirt haha)
Started off overrunning and making direction errors. Improved as the course went on and I got into the map more. Need to plan routes through green/boulders more carefully!

Wednesday Feb 14 #

10 AM

Running 6:24 [2] 1.03 km (6:12 / km)
ahr:124 max:137

To Friskis, the paths were like an ice rink!

Strength and Conditioning 45:00 [1]

Gym- no uni today so didn't have to go early.

Usual routine + 3 x 8 back squats @ 40kg
11 AM

Running 7:04 [2] 1.1 km (6:27 / km) +24m 5:49 / km
ahr:128 max:140

Home, no more training today as having an easy day before Portugal :)

Tuesday Feb 13 #

6 PM

Orienteering 1:14:44 [2] 10.79 km (6:56 / km) +154m 6:28 / km
ahr:146 max:177

Tisdagbana Ö - 10k route with Audrey :) taped up my ankle but it was fine while running.

Monday Feb 12 #

2 PM

Running 30:08 [3] 5.02 km (6:00 / km) +74m 5:36 / km
ahr:129 max:152

Run out to Stabby, hadn't done this route before but managed to judge time/distance perfectly
6 PM

Strength and Conditioning 40:00 [1]

Rockgympa

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