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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Caoimhe

In the 7 days ending Nov 24, 2013:

activity # timemileskm+m
  Orienteering (Training)3 3:40:00 17.4(12:39) 28.0(7:51)
  Running1 30:39 3.32(9:14) 5.34(5:44)
  S&C1 30:00
  Stretching/Rolling1 20:00
  Total6 5:00:39 20.72 33.34
  [1-5]5 4:40:39

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MoTuWeThFrSaSu

Sunday Nov 24, 2013 #

10 AM

Orienteering (Training) (Hawkshead) 30:00 [3] 4.0 km (7:30 / km)
shoes: VJ Bold (Pink)

Esthwaite Intake, 1:7500
Started off with a control pick exercise, lots of short legs.

Orienteering (Training) 25:00 [3] 3.0 km (8:20 / km)
shoes: VJ Bold (Pink)

Corridor exercise, 1:7500
Got a bit confused at the start so I redid one section, but I got used to the map and managed to be pretty accurate for the rest.

Orienteering (Training) 25:00 [3] 4.0 km (6:15 / km)
shoes: VJ Bold (Pink)

Longer legs, 1:7500

Orienteering (Training) 15:00 [3] 2.0 km (7:30 / km)
shoes: VJ Bold (Pink)

Ran the control pick backwards, a lot faster/ more accurate than the first time.

Saturday Nov 23, 2013 #

10 AM

Orienteering (Training) 35:00 [3] 3.5 km (10:00 / km)
shoes: VJ Bold (Pink)

Hawkshead - 1st Exercise at Great Tower
Short course for focusing on attackpoints & exit attackpoints, 1:7500

Orienteering (Training) 35:00 [3] 5.0 km (7:00 / km)
shoes: VJ Bold (Pink)

2nd Exercise
Visualisation, simplifying & contours, 1:7500
Good at the start, but kept overshooting controls towards the end because of the 1:7500 scale

Orienteering (Training) 15:00 [3] 2.0 km (7:30 / km)
shoes: VJ Bold (Pink)

3rd exercise
Map memory, 1:7500
1 PM

Orienteering (Training) 20:00 [3] 3.0 km (6:40 / km)
shoes: VJ Bold (Pink)

Tarn Hows, 1:10000
Contours and bearings
Really enjoyed this course, short legs through forest and some open hilltop.

Orienteering (Training) 20:00 [3] 1.5 km (13:20 / km)
shoes: VJ Bold (Pink)

Tarn Hows, map memory exercise.

Wednesday Nov 20, 2013 #

S&C 30:00 [3]

Tuesday Nov 19, 2013 #

4 PM

Running warm up/down 9:18 [3] 1.61 km (5:47 / km)
shoes: Saucony Ride 6

Running 16:00 [4] 2.94 km (5:27 / km)
shoes: Saucony Ride 6

4x3min tempo, 1 min recoveries
C • Well done! good running 1

Running warm up/down 5:21 [2] 0.79 km (6:46 / km)
shoes: Saucony Ride 6

5 PM

Stretching/Rolling 20:00 [0]

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