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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: carolinepigerre

In the 7 days ending Jan 28:

activity # timemileskm+m
  Running8 3:33:50 22.1(9:41) 35.56(6:01) 199
  Orienteering6 2:50:28 15.07(11:18) 24.26(7:02) 156105c
  Strength + Conditioning2 50:00
  Stretching/Rolling1 7:00
  Total10 7:21:18 37.17 59.82 355105c
averages - sleep:7.5 rhr:49

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Sunday Jan 28 #

Note
rhr:53 slept:7.5

Running warm up/down 9:53 [2] 1.58 km (6:15 / km) +13m 6:00 / km
shoes: Mizuno Wave Rider 19 #2

Not as long as I needed and wanted because I was stressed about getting to the airport on time.

Orienteering race (Sprint Canberra) 20:00 [5] *** 3.5 km (5:43 / km) +13m 5:37 / km
23c shoes: Mizuno Wave Rider 19 #2

Race 5 at ANU South
Mostly pretty happy with this.
Tired but still tried to push as much as I could, though legs took a bit to get into it.
Was reading ahead as best I could, though was getting caught up in the detail so was still a bit behind. Need to look more often and quicker and also check numbers earlier.
Missed a few passages and route choices but overall this was probably my best run of the week.
Need to do A LOT more sprint training in the next few weeks to get where I should and need to be.

Running warm up/down 10:24 [2] 1.63 km (6:23 / km) +9m 6:13 / km
shoes: Mizuno Wave Rider 19 #2

Not as long as I wanted because I had to go to the airport.

Saturday Jan 27 #

Note
rhr:52 slept:7.8

9 AM

Running warm up/down 10:41 [2] 1.88 km (5:41 / km)
slept:0.3 shoes: Mizuno Wave Rider 19 #2

Didn't feel great.
Breathing was not good, could feel heart pounding and one of my toes was really sore. Just feeling quite flat and tired in general. Very mentally tired as well.

Running race 12:02 [5] 3.01 km (4:00 / km)
shoes: Mizuno Wave Rider 19 #2

3km TT
Was low key looking forward to this! PB but it's been a while since I did one.
Started out a bit too fast and then just struggled for the rest.
Breathing was bad from before starting and was trying a lot too calm it down and make it deeper.
Just tired body and brain (as expected) so wasn't able to run as well as I wanted too. Can definitely do a lot faster when I'm fresh.

Running warm up/down 10:01 [2] 1.41 km (7:06 / km)
shoes: Mizuno Wave Rider 19 #2

Including some drills to fix how feet land
3 PM

Strength + Conditioning 20:00 [3]

core. tough.
5 PM

Running warm up/down 8:18 [2] 1.11 km (7:29 / km)
shoes: Mizuno Wave Rider 19 #2

Orienteering race (Sprint Canberra) 17:10 [4] *** 2.95 km (5:49 / km) +2m 5:48 / km
23c shoes: Mizuno Wave Rider 19 #2

Race 4 at Orana Steiner School
Not good. Was very tired physically and mentally and couldn't concentrate at all, just kept thinking about how cooked I felt.
Brain was so out of it that I didn't even see #17 when I got to it, even though I had already looked ahead to it and sorted out exit etc, and just completely missed it - first mp ever and hopefully the last.
Everything came up so fast because of the scale and was struggling to think quick enough so I was always behind.
Probably shouldn't have done this but it's all good training in the bank.

Running warm up/down 7:04 [2] 1.1 km (6:25 / km) +8m 6:12 / km
shoes: Mizuno Wave Rider 19 #2

Friday Jan 26 #

Note
rhr:48 slept:8.0

10 AM

Running warm up/down 9:21 [2] 1.37 km (6:49 / km)
shoes: Mizuno Wave Rider 19 #2

Orienteering race (Sprint Canberra) 19:27 [4] *** 3.65 km (5:20 / km) +14m 5:14 / km
17c shoes: Mizuno Wave Rider 19 #2

Race 2 at the University of Canberra.
Quite a bit better than yesterday, but still not too good. Really struggled with the heat to get body and brain to work well. Reading ahead was better.
Got quite confused with the different levels and stairs etc, and don't think I was reading the detail properly.
Realised how slow I was actually running when I started to push at the end to catch some of the others. NEED to run faster and push myself harder.
Good fun!

Running warm up/down 7:10 [2] 1.0 km (7:10 / km)
shoes: Mizuno Wave Rider 19 #2

5 PM

Orienteering (Sprint Canberra) 24:29 [3] *** 3.68 km (6:39 / km) +30m 6:24 / km
16c shoes: Mizuno Wave Rider 19 #2

Race 3 at Bruce Ridge
Took this quite easy and wanted to focus on using compass.
Wasn't super keen on going through the bush too much because I was just wearing shorts so this didn't really happen too much.
Very mentally tired and went to #5 before #4 because I just saw it there. Just stuck to the tracks for most of it.
Really enjoyed this though, went early so there was not many people out in the bush and it was just really nice in the forest.

Running warm up/down 9:43 [2] 1.53 km (6:21 / km) +3m 6:17 / km
shoes: Mizuno Wave Rider 19 #2

Right knee felt really weak.

Thursday Jan 25 #

Note
rhr:48 slept:6.5

Running warm up/down 13:22 [3] 2.22 km (6:01 / km) +18m 5:47 / km
shoes: Mizuno Wave Rider 19 #2

Orienteering race (Sprint Canberra) 19:13 [4] *** 3.66 km (5:15 / km) +8m 5:12 / km
17c shoes: Mizuno Wave Rider 19 #2

Race 1 at the AIS
Okay run, couldn't get legs to move very fast though and head took a while to get into it. A bit rusty at orienteering.
Lots of hesitation and wasn't reading ahead enough. Stuffed #10, didn't know what side of the fence it was on and description said inside but the only way in was through a locked gate so was just very confused for a while. Struggled to run especially at the end.
Fun though and good to get back into. Lots and lots and lots and lots of things to improve on.

Running warm up/down 16:00 [3] 2.61 km (6:08 / km) +41m 5:41 / km
shoes: Mizuno Wave Rider 19 #2

Trying to fix up running form: landing differently and using glutes more

Stretching/Rolling 7:00 [1]

Wednesday Jan 24 #

Note
rhr:47 slept:9.0

Strength + Conditioning 30:00 [2]

Core, glute, physio.

Orienteering 1:10:09 [3] *** 6.82 km (10:17 / km) +89m 9:39 / km
9c shoes: Inov-8 X-Talon 212 #2

Toohey Forest Night O
Had fun! But not a good run.
Really struggled with the lack of visibility. Head was not in it either - should've warmed up body and brain beforehand but wanted to get out as early as possible to make the most of the remaining daylight (unsuccessful though).
Want to go back and run this again and really concentrate and do it properly. Need to do more night bush o to get used to limited visibility.

Tuesday Jan 23 #

Note
rhr:46 slept:6.0

5 AM

Running warm up/down 23:35 [2] 3.7 km (6:22 / km) +59m 5:54 / km
shoes: Mizuno Wave Rider 19 #2

Warm up + run throughs

Running intervals (Speed Sesh) 18:41 [4] 4.09 km (4:34 / km)
shoes: Mizuno Wave Rider 19 #2

Intraining session - 8 x indian surges on 500m.
Tough because of the little recovery and pace changes, but really good.
I think I started out too fast on the first one which had me struggling a bit in the rest.
Felt a bit tired and not as fast as last week which I kind of expected. Foot got sore about half way through, I think the lack of strength made this come up.
Breathing wasn't great and wasn't lifting knees enough/had a low cadence.
Fun though!

Running warm up/down 20:23 [1] 2.65 km (7:42 / km) +13m 7:30 / km
shoes: Mizuno Wave Rider 19 #2

Monday Jan 22 #

Note
rhr:46 slept:7.5

Running 27:12 [2] 4.67 km (5:49 / km) +35m 5:37 / km
shoes: Mizuno Wave Rider 19 #2

Easy with Zazi. Good chats, was nice.
Felt a bit weak, I think from missing the past 2 strength sessions.

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