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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: carolineheloise

In the 7 days ending Jul 5, 2015:

activity # timemileskm+m
  Orienteering4 5:18:46 21.34(14:56) 34.34(9:17) 39541c
  Running4 50:00 3.11(16:06) 5.0(10:00) 15
  Stretching/Rolling1 15:00
  Total4 6:23:46 24.44 39.34 41041c
averages - sleep:8

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Sunday Jul 5, 2015 #

Running warm up/down 10:00 [3] 1.0 km (10:00 / km)
slept:9.0 shoes: Inov-8 X-Talon 212

Orienteering (Camp Champs) 1:00:58 [3] *** 7.86 km (7:45 / km) +72m 7:25 / km
17c shoes: Inov-8 X-Talon 212

Camp champs race back at Woodlands. Decent run. No errors, just hesitant in parts. I wasn't running too hard due to my knee and hip from yesterdays fall and I didn't have time before I started to put in my orthotics so for the last half my leg was more painful still. Didn't want to push it and make at worse as its only 3 weeks until schools.

Saturday Jul 4, 2015 #

Running warm up/down 10:00 [3] 1.5 km (6:40 / km) +5m 6:33 / km
slept:9.0 shoes: Inov-8 Roclite 280

Orienteering 37:38 [3] 2.83 km (13:18 / km) +42m 12:23 / km
shoes: Inov-8 Roclite 280

Exercise 1 at Wivenhoe Dam.
Focusing on routine again and also attackpoints.

Orienteering 55:51 [3] 3.63 km (15:23 / km) +119m 13:13 / km
shoes: Inov-8 Roclite 280

Exercise 2.
Krystal followed me around this one and at each control we discussed route options and routine which was really helpful. :)

Orienteering 12:54 [4] *** 2.16 km (5:58 / km) +12m 5:49 / km
12c shoes: Inov-8 Roclite 280

Sprint training at WestMAC again. Same course as on Thursday.
I was running against Anna and left probably about 20 seconds in front of her but just after leaving the start I fell really badly on the concrete which slowed me down a lot so Anna caught me on the way to #1 and got waay ahead really quickly because I couldn't run too well.
Hoping it gets better before schools!

Running warm up/down 10:00 [3] 1.0 km (10:00 / km) +5m 9:45 / km

Pace counting activity

Friday Jul 3, 2015 #

Running warm up/down 10:00 [3] 1.0 km (10:00 / km) +5m 9:45 / km
slept:9.0 shoes: Inov-8 Roclite 280

Orienteering (Relocation) 48:12 [3] 3.69 km (13:04 / km) +52m 12:12 / km
shoes: Inov-8 Roclite 280

Exercise 1 at Woodlands southside.

Orienteering 33:54 [3] 3.69 km (9:11 / km) +48m 8:38 / km
shoes: Inov-8 Roclite 280

Exercise 2.
Focusing on routine and applying it.
Riley and Jack followed us with the gopros which was very distracting but good fun to watch the videos later.
C • Sorry 'bout that... ;) 2

Orienteering (Peg Race) 25:59 [3] 3.14 km (8:16 / km) +35m 7:50 / km
shoes: Inov-8 Roclite 280

Basically a wild goose chase.
All the fast runners got ahead at the start and kept their lead the whole way through. Made myself slow down and go through my routine for a couple of controls but didn't want to be left behind by the pack so just kept running.

Orienteering warm up/down 15:00 [3] 3.0 km (5:00 / km) +5m 4:58 / km
shoes: Inov-8 Roclite 280

Control flow warm up activity and some pace counting.

Thursday Jul 2, 2015 #

Running warm up/down 10:00 [3] 0.5 km (20:00 / km)
slept:5.0 shoes: Nike free 5.0

jog + stretching

Orienteering 13:45 [3] *** 2.0 km (6:53 / km) +5m 6:47 / km
12c shoes: Nike free 5.0

Sprint 1 at WestMAC.
Pretty good. Need to work on speed and control flow.

Orienteering 14:35 [3] 2.34 km (6:14 / km) +5m 6:10 / km
shoes: Nike free 5.0

Sprint 2 at WestMAC.

Stretching/Rolling 15:00 [3]
shoes: Nike free 5.0

group stretch sesh

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