Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: susan

In the 7 days ending Apr 22, 2013:

activity

time

miles

Strength & Conditioning

2:55:00

Orienteering

1:14:24

3.08

4.96

Running

1:05:00

4.66

(13:57)

7.5

(8:40)

Total

5:14:24

7.74

12.46

averages - sleep:7.3

1:02

0:00

» now

Monday Apr 22, 2013 #

Strength & Conditioning (Core Workout) 45:00 [3]
slept:8.0 shoes: Indoor Asics (new silvery ones

Off to the gym for my daily dose of endorphins. Felt really up for it, full of beans. Original Paul's class, great, I pushed hard and kept breaks to a minimum. Might bring ear plugs next week, it was LOUD!

Sunday Apr 21, 2013 #

Event: British Middle Championships 2013

Running warm up/down 15:00 [2] 1.5 km (10:00 / km)
shoes: Inov8 Flyroc Jan13

Orienteering race (Middle) 42:11 [5] 4.96 km (8:30 / km)
ahr:162 max:176 shoes: Inov8 Flyroc Jan13

Stanton Moor, British Middle Champs. Always knew it would be tough in the intricate sections. Still, kept it relatively together, pushed hard, and was very smooth through the more open stuff near the end.

Course 2 - Splits

Saturday Apr 20, 2013 #

Event: British Sprint Championships 2013

Running warm up/down 15:00 [2] 1.5 km (10:00 / km)
shoes: Inov8 Flyroc Jan13

Pre- and post- quals, made sure to stretch, refuel, stay hydrated and hide from the sun. How terribly organised.

Orienteering race (Sprint) 17:13 [5]
shoes: Inov8 Flyroc Jan13

British Sprint Quals, Loughborough University. More like it! More technical than the JK, pushed hard, still made a minor hames of the tricky section but kept going. Made it into the B final with 6 seconds to spare :) Couldn't have made up another place - the girl in front was a minute ahead. Though I lost maybe 20s on that leg, and maybe the same again on a route choice I didn't see between 2 patches of stripy purple. Very pleased with planning ahead and preparation for race.
1st Ruth Holmes & Tessa (eventual winner) 13:31
13th me 17:13 +27%
Olivia had nearly a minute on me in a different heat, and also made the B final.

Running warm up/down 15:00 [2] 1.5 km (10:00 / km)
shoes: Inov8 Flyroc Jan13

Same routine as previously though without the map (as I abandoned it at the start in the morning session)

Orienteering race (Sprint) 15:00 [5]
shoes: Inov8 Flyroc Jan13

14th out of 24 in the B final, a big big improvement on placing from the morning session. The terrain suited me, lots of detail (though no multi-level to worry about). A few route choices could be improved on but not much time lost. Only mistake was planning a route through a 10-foot fence. That didn't work out so well, though not much time lost. My best run of the year so far.

1st Amanda Leo 12:23 (1 minute 10 second lead)
8th Toni 14:00
14th me 15:00 +21%
19th Olivia 16:12 couple of wobbles
23rd = Sarah Jane Gaffney 16:24 with 2 minute mistake

Friday Apr 19, 2013 #

Note
slept:7.5 (rest day)

Thursday Apr 18, 2013 #

Note
slept:7.0 (rest day)

Strength & Conditioning (Pilates) 50:00 [2]

Quite a bit of a strength workout tonight - great. Oh, and my hip flexibility is rubbish. Delayed in work (again) so didn't get a pre-pilates run fitted in.

Wednesday Apr 17, 2013 #

Note
slept:7.5

Stretched last night. At the magic machine at the gym, it told me L leg 75, R leg 76, which is Not Good Enough. Something Must Be Done. Hence stretching, esp calves.

Running (Treadmill) 20:00 [3] 3.0 km (6:40 / km)
shoes: Indoor Asics (new silvery ones

5 min warm-up, 10 min sprint mapping, 5 min cool-down. Surprisingly no-one tapped me on the shoulder to ask me what I was up to, brandishing maps on a treadmill. First time I ever tried that, and it was interesting, mostly just how rubbish my eyesight becomes when I'm running hard. It was taking me 2 min 30s of mapreading to 'get round' a sprint course - interesting since I tend to slow when reading the map, so that's a lot of slowing. Need to read ahead to correctly identify when slowing down is important and when pedal-to-the-metal is important.
Jumped back on the magic stretching machine straight away after my run thinking I would be quite malleable - not at all, 71 and 74!

Strength & Conditioning (DVD) 35:00 [4]
shoes: Indoor Asics (new silvery ones

So me and my new friend Jillian worked on our abs this evening, she is a hard taskmaster let me tell you, no breaks, and still she keeps smiling through it all. I liked the sit-and-contemplate-what-you-have-achieved section. Particularly the sitting aspect.
My first ever go with an exercise DVD and it was surprisingly enjoyable, also surprisingly tough!

Tuesday Apr 16, 2013 #

Note
slept:6.25

Strength & Conditioning (Core Workout) 45:00 [2]
shoes: Indoor Asics (new silvery ones

First class in a while, new instructor, a GIRL! Imagine!
All about the abs which suited me perfectly. Some tough bits but it was all about control, no great leaping-to-feet-and-running-to-trees which is a change from my usual mindset. Plank Challenge (after 35 minutes of ab work) = 2 minutes 10 seconds.

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