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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: georgiajones

In the 7 days ending Nov 8:

activity # timemileskm+m
  Running5 3:53:58 23.66(9:53) 38.07(6:09) 405
  Orienteering3 2:33:30 11.74(13:04) 18.9(8:07) 311
  Cycling1 28:39 5.14(5:34) 8.28(3:28) 65
  Strength1 26:56
  Total9 7:23:03 40.54 65.25 781

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Sunday Nov 8 #

9 AM

Running long 1:58:04 [3] 21.1 km (5:36 / km) +236m 5:18 / km

Easy run to Heartwood :) Very misty morning, and Heartwood was looking lovely

Saturday Nov 7 #

11 AM

Orienteering 57:52 [3] 7.16 km (8:05 / km) +145m 7:20 / km

Northaw Woods - Short Blue
Very very runnable which made me overconfident in parts - super fun though

Analysis:
1 mostly just making sure I knew where I was, good attack-point from ditch
2 used ditch as eye rail which worked well, spiked it
3 unsure in circle as I didn’t have a very good attack-point
4 thought I was on a different path, hesitant around path junctions, recovered ok after
5 relatively good flow, distracted by some dogs
6 had planned ahead which made it flow well, slow on approach into circle
7 poor exit direction, slow correction halfway
8 followed path in but was hesitant on path junctions
9 45 degrees off on compass bearing and too early on the turnoff (no attackpoint)
10 shocking, very slow, no attackpoint, mostly just trying to understand the map to terrain
11 green was very dark, skipped
12 could of planned earlier, otherwise went ok, looking back, there was probably a straighter route but oh well
13 ok, slow on approach
14 slow in planning for this, lacked a close attackpoint which meant I got to the control but had to check for ages to verify it was right
15 slow to plan, but after that went fine
16 planned early so executed it nicely, slow on path junctions
17 came up the wrong path
1 PM

Running 5:00 [3] 0.31 km (16:08 / km)

Warm down

Orienteering 42:22 [3] 6.44 km (6:35 / km) +99m 6:07 / km

Northaw Woods - Light Green
Predictably faster, on an easier course, having run on the map already. However deliberately planned ahead and chose attack points for each control and did much better overall
1 smooth flow in and out of circle
2 changed route halfway to avoid contours and recovered ok
3 almost turned off too early, distracted by a path
4 found attackpoint and navigated well in circle (been there before tbf)
5 correct exit direction out this time, and held direction well
6 smooth, spiked
7 surprisingly better, messed around in circle a bit finding something that resembled a knoll
8 pretty sure I got there, but might of been short, given green had shot up
9 spiked, starting to fatigue
10 nice exit direction toward 10 and follow through
11 spiked
12 cut a lot of corners, slowed down a heap now
13 cut corners, spiked

Friday Nov 6 #

Running 33:08 [3] 6.01 km (5:31 / km) +77m 5:11 / km

Easy to park, push to pool, easy to hill, push up to cathedral, easy down, push around lake - felt strong! Had to stop after the lake as Dad’s Achille twanged :(( someone’s going to have to do some strength w me!!! :

Thursday Nov 5 #

6 PM

Orienteering (Night Orienteering) 53:16 [3] 5.3 km (10:03 / km) +67m 9:27 / km

Night orienteering at Batchwood Forest... took it in turns with dad and Soph so went pretty easy. Paths were super indistinct which made routes bit harder to follow. Hopefully Sunday I can push around a bit better

Wednesday Nov 4 #

Running intervals 40:24 [3] 5.85 km (6:54 / km) +51m 6:37 / km

8 x 300m, on 3" in park with mum aiming for a nice controlled speed. Nice sunny day and knee felt great! Happy with pace too, avg 3.30 min/km

Tuesday Nov 3 #

12 PM

Cycling 28:39 [3] 8.28 km (3:28 / km) +65m 3:20 / km

Lunch spin between meetings
7 PM

Strength 26:56 [3]

Core

Monday Nov 2 #

12 PM

Running 37:22 [3] 4.8 km (7:47 / km) +41m 7:28 / km
shoes: Brooks Launch 4

Easy run with mum to see where my legs were at... not feeling terrible which is good, but won't push my luck

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