Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: susan

In the 7 days ending May 6, 2018:

activity	#	time	miles		km		+m
Orienteering	3	2:39:44	8.01	(19:56)	12.89	(12:23)	281
Strength & Conditioning	2	1:35:00
Running	4	1:04:08	5.24	(12:14)	8.43	(7:36)	52
Total	7	5:18:52	13.25		21.32		333

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Sunday May 6, 2018 #

12 PM

Orienteering race 1:37:20 6.6 km (14:45 / km) +192m 12:53 / km
ahr:148 max:163 shoes: Red Mudclaws

IOC Long distance W35, only 5.1k but felt like a gazillion times longer than that - well I did take my time out there.
Got very lost on the approaching-the-crags-from-the-side control and I would love to know how to do this because I really don’t know how.
Shall ask folk tomorrow.

Knees v sore but I also don’t feel v strong in my legs so descending in particular feels unstable, think baby giraffe but nowhere near as cute. So I shall work on that too.

Long course 6 - Splits

Saturday May 5, 2018 #

9 AM

Running 37:32 [2] 5.05 km (7:26 / km) +24m 7:15 / km
shoes: Dark blue Nimbus

Wee parkrun easy peasy, chatting to Rodney (M80) on the way round. Beautiful views from the course.

HR data is pure garbage.

1 PM

Running warm up/down 5:00 [2] 0.8 km (6:15 / km)
shoes: Red Mudclaws

Wee bit of warm up, insufficient as usual. Not sure why I get the dreads 10 mins before O events, but am trying to teach myself to be more psyched about it. Always been an issue (ugh contours, don’t want to take these layers off, etc)

Orienteering race 47:39 3.79 km (12:34 / km) +73m 11:28 / km
ahr:149 max:164 shoes: Red Mudclaws

IOC Middle distance, W35, just about kept clear of Fionne in the final results.
First time navigating in a looooong time. I didn’t read the map nearly enough, though it was pretty easy, but caught me out once (#3). Drifted to a diff control too far right, just not reading the map enough, came down the wrong slope and to the wrong hill.
Anyway.
Also out of #2 helped a small child who had the wrong map.
Didn’t get the peat hags, but I see now it must be to do with new map symbols.

Running warm up/down 4:19 0.45 km (9:38 / km) +17m 8:06 / km
ahr:144 max:150 shoes: Red Mudclaws

Shuffly trot back to the tent. Lay on the heather in the sunshine. Only beautiful weather like.

Middle 4 - Splits

Friday May 4, 2018 #

Event: Irish Orienteering Championships

Running warm up/down 7:00 [2] 0.8 km (8:45 / km)
shoes: Salomon Speedcross 3 (blue)

Wow extremely painful knees from the very first steps (and that’s after a week of rest), kind of round my kneecap but distal. Both legs.
Shuffle-walked to & from the toilets in a lot of pain, found by using my core tho it really helped. Perhaps diff running stance, perhaps coincidence as I warned out of it

6 PM

Orienteering race 14:45 2.51 km (5:53 / km) +17m 5:42 / km
ahr:163 max:171 shoes: Salomon Speedcross 3 (blue)

IOC Sprint, IT Sligo. Kinda easy as controls waved at you from a long way off. I got round as best I could and topped the podium in the prestigious W35 class. Which turned out to be more prestigious than I thought since start list showed just me, but there were
3 of us. Very close between 1st & 2nd.
Delighted to report heart behaved :) It’ll not last forever so I’m enjoying it while I can :)

Running warm up/down 10:17 1.33 km (7:44 / km) +11m 7:25 / km
ahr:147 max:165 shoes: Salomon Speedcross 3 (blue)

Cool down and met Conor on his way to 2nd place M10. Hope stopping to chat didn’t cost him the win!

Sprint Course 4 - Splits

Tuesday May 1, 2018 #

Strength & Conditioning (Reformer Pilates) 55:00 [1]

Loads of gluteage today. Once I hit failure in side lying there is just no recovering from that......

Monday Apr 30, 2018 #

Strength & Conditioning (Pilates) 40:00 [1]

Some solo practice in the studio after teaching - good call this tho it is v late. Would prefer to do prior but the class in the studio might have something to say about that.

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