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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: carolinepigerre

In the 7 days ending Jan 1, 2018:

activity # timemileskm+m
  Orienteering5 4:04:56 19.74(12:24) 31.77(7:43) 49373c
  Running5 1:42:07 9.28(11:00) 14.93(6:50) 123
  Strength + Conditioning1 35:50
  Stretching/Rolling2 27:00
  Total6 6:49:53 29.02 46.7 61673c
averages - sleep:7.7 rhr:49

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Monday Jan 1, 2018 #

Note
rhr:46 slept:6.75 (rest day)

Note
slept:1.0

Midday nap
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Changing how I log intensity from this year onwards. Instead of having 3 as regular/everything/default, I am going to be changing this to 2, so that it better reflects how much I'm working. 5 is also going to be for trainings and not just races when I'm working hard physically.

Sunday Dec 31, 2017 #

Note
rhr:53 slept:7.7

Had trouble taking hr today

Running warm up/down 7:27 [3] 0.94 km (7:56 / km)
shoes: Inov-8 X-Talon 212 #3

Orienteering race (Christmas 5 days ) 58:04 [5] *** 7.47 km (7:46 / km) +108m 7:15 / km
21c shoes: Inov-8 X-Talon 212 #3

Day 5 - Belanglo Forest
Made sure that this was better than yesterday. Took some safer route options and made sure I was making plans and keeping in contact.
Cautious to #1 and #2, a bit distracted and not focused yet so kept a controlled pace. Decided half way to #3 after being very slow and unsure to go to the track and go from there because I'd be more confident and then got caught in the slow cliffs on the way to #4. Almost overran #5. Went way out of my way to take the track to #7 but the forest looked quite thick so I don't think it was too bad, and I used the opportunity to plan my routes all the way to #14 so it was time well spent. Was quite hesitant on #13, there was a couple of other people which threw me off a bit and I slowed right down and almost stopped too short but I rechecked what I was doing and got on with it. I was quite hesitant after I'd crossed the track to #15 because there was another control to my left which I was very tempted to check and had to tell myself that it couldn't possibly be mine because I wasn't there yet and I knew exactly where I was at the time. I think I was getting quite tired mentally by this point. Made a stupid mistake on #17 because I wasn't thinking and lost at least 3 mins here. Needed to double check what I was doing and look at my compass, but really I should've just taken the track to the junction and then I would've been fine. For the next few I made sure I was thinking well and trying to run fast at the same time. Stopped too early on #20 and went off to check a different termite mound when it would've been right in front of me had I gone a few more steps.
So not the greatest run but I was just happy that it was better than yesterdays. And what I wanted to get right today mostly worked out so it was nice to end on a bit of a high.

Running warm up/down 22:12 [3] 2.6 km (8:32 / km) +33m 8:02 / km
shoes: Inov-8 X-Talon 212 #3

Adventure with the cousins looking at some cliffs

Saturday Dec 30, 2017 #

Note
rhr:49 slept:8.25

Running warm up/down 9:00 [3] 1.35 km (6:40 / km) +18m 6:15 / km
shoes: Inov-8 X-Talon 212 #3

Orienteering race (Christmas 5 days) 1:10:17 [4] *** 7.19 km (9:47 / km) +107m 9:06 / km
9c shoes: Inov-8 X-Talon 212 #3

Day 4 - Snows Hill
This was not a good run.
I think I was too tired going into it and wasn't feeling particularly enthused at the idea of orienteering as it was already super hot out.
#1 started out okay until I randomly decided to change direction and head the opposite way resulting in a big loop before getting the control. Already I'm almost 3 mins behind. Refocused and got #2 fine. For #3, I had a good plan but didn't execute it, though I was able to adapt it so it was okay just not great. Rolled my ankle around half way which threw me off as well and took some time to check it was okay before continuing. #4 was okay. #5 was the worst though. I lost around 13+ minutes on this. The first part was good, I was in contact and had a good plan but then I must've lost concentration for a second and everything went out the window and I started looking for the control from there. I was on the spur before the one that the control was on and was making the map fit the terrain. I should've stopped and looked at what I had done and where I could be because I was on track just before this happened. I think my brain was fried by this point and was ignoring the alarm bells that this was wrong. I was so sick of it by this point and just wanted to stop and go for a run on the tracks. Eventually found it because some others were running through the area and to the control. #6 was okay, I went a bit wide around the hill because I really wasn't thinking at all at this point but luckily the others were still around to keep me on track. Had I been more sure of what I was doing, I could've run faster to #7 but I was just trying to keep everything in control at this point. Overran #8 a little bit. #9 was a stupid control, my gps track shows me going right past it but I mustn't've seen it because it was hidden in the bushes so well. That knoll didn't even exist. I'm not taking the blame for this one I think it was just a stupid control that the controller and course setter should've known better than to use.
So overall a crap run.
Learnt a lot from going over the course with Aston and Anni afterwards which was good.

Friday Dec 29, 2017 #

Note
rhr:54 slept:7.25

Not a great sleep

Running warm up/down 8:35 [3] 1.26 km (6:49 / km) +20m 6:19 / km
shoes: Inov-8 X-Talon 212 #3

Orienteering race (Christmas 5 days ) 49:24 [5] *** 6.35 km (7:47 / km) +141m 7:00 / km
13c shoes: Inov-8 X-Talon 212 #3

Day 3 - Penrose State Forest
Okay run, there were some good bits and other not so good bits. I think the routes I was choosing weren't particularly well suited to the terrain, as taking the track options each time would've been a lot quicker due to the thickness of the vegetation underfoot.
Got caught in some green on the way to #1 as my bearing wasn't great and within a hundred metres I was off it anyway. Went in a bit too early on #4 from not concentrating and checking distance enough and then had to retie my shoelace which cost me around a minute in total. Had a really bad headache at #5 (the ones where you can feel your brain bumping into your skull with every step) so took the gel I had with me in the hopes of it somehow helping and it went away fairly quickly which was lucky!Was getting a bit uncertain as I approached #6 so slowed down but was actually going okay. Should've checked direction better going to #7 and should've definitely taken the track options to #9 and #13.
Knew that this wasn't the best run but was still a little bit surprised by how much Anni beat me by, but I guess that there were a fair few places where I could've saved time.
Fun though and its all good training anyway.

Running warm up/down 13:01 [3] 2.0 km (6:31 / km) +19m 6:13 / km
shoes: Inov-8 X-Talon 212 #3

Thursday Dec 28, 2017 #

Note
rhr:47 slept:7.25

Running warm up/down 8:00 [3] 1.11 km (7:12 / km) +7m 6:59 / km
shoes: Inov-8 X-Talon 212 #3

Orienteering race (Christmas 5 days ) 50:22 [5] *** 7.59 km (6:38 / km) +121m 6:09 / km
7c shoes: Inov-8 X-Talon 212 #3

Day 2 - Arthursleigh
Good run after the first control.
Lost around 5mins on #1 and when it started happening I knew it, but just didn't tell myself to stop and fix it. I had a good plan but didn't follow it well.
Took a gel on the way to #4 though I don't think I really needed it. Lost some time on #6 in the circle as I was having trouble interpreting how it was mapped and and dropped into a fully too early and off my line. Was running to #2 and part way to #3 with Alvin which was really good to push and then bits from #4 onwards with Daniel which was also really good to push.
Same kind of thing as yesterday in that once I told myself to stop mucking around things improved - maybe I need to work on getting my head into it better before I start.
Really enjoyed this though and good practise on a 1:15 000 map.

Running warm up/down 6:56 [3] 1.07 km (6:29 / km) +20m 5:56 / km
shoes: Inov-8 X-Talon 212 #3

Wednesday Dec 27, 2017 #

Note
rhr:48 slept:8.0

Running warm up/down 10:06 [3] 1.76 km (5:44 / km) +3m 5:41 / km
shoes: Mizuno Wave Rider 19 #2

Orienteering race (Christmas 5 days) 16:49 [5] *** 3.17 km (5:18 / km) +16m 5:10 / km
23c shoes: Mizuno Wave Rider 19 #2

Day 1 - Chevalier College
Reasonable run after I switched on though wasn't super on the ball today.
Should've gone around the outside in stead of through the middle to #1 to avoid the unnecessary corners etc. Almost did a 180 going to #5 (15s) and didn't read my map properly going to #6 so I was at the control next to it (10s). Told myself that I needed to get my act together for the rest of it and started thinking a bit better. Didn't want to push too hard on the oval legs as there was still a lot to go so made use of the opportunity to read ahead at the next few controls. Overran #19 and had to go back (10s) and then went through the wrong gap in the building to #21 (10s).
Breathing wasn't great but was so nice to run in the cooler and a lot less humid weather!

Running warm up/down 16:50 [3] 2.84 km (5:56 / km) +3m 5:54 / km
shoes: Mizuno Wave Rider 19 #2

Stretching/Rolling 10:00 [2]

Tuesday Dec 26, 2017 #

Note
rhr:46 slept:8.0

Strength + Conditioning 35:50 [3]

little bit of everything

Stretching/Rolling 17:00 [2]

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