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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: carolinepigerre

In the 7 days ending Feb 17:

activity # timemileskm+m
  Orienteering8 7:03:57 29.72(14:16) 47.83(8:52) 1076135c
  Running9 4:28:56 22.35(12:02) 35.97(7:29) 1435
  Stretching/Rolling3 46:00
  Total12 12:18:53 52.07 83.8 2511135c
averages - sleep:7.9 rhr:49

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MoTuWeThFrSaSu

Sunday Feb 17 #

Note
rhr:43 slept:5.8 (rest day)

Travel day

Saturday Feb 16 #

Note
rhr:51 slept:8.7

12 PM

Running warm up/down 10:37 [2] 1.6 km (6:38 / km) +54m 5:41 / km
shoes: VJ Bold 9

Orienteering race 41:02 [5] *** 6.69 km (6:08 / km) +98m 5:43 / km
21c shoes: VJ Bold 9

Maximus O Meeting middle
Good bits but also about 10mins (at least) of mistakes. So not satisfied but lots to improve.
Started well, thinking through things well and using the right things. Looking up and using the visibility well. It was fun, I was on a nice roll.
Mistake on #4, I was so close but think I must've seen someone and been thrown off because I did a little circle before coming back. Recovered okay and thinks going well again until #9. Where I should've taken an extra 2 seconds to slow down and double check compass and distance. I think I also looked up and spotted the other group of rocks and then didn't re check direction to make sure they were the right ones I wanted. Small mistake on #10, checking the early going of cliffs even though I knew where I was. Shocker on #11, didn't check exit out of #10 and didn't read contours. Ended up at #14, and realised. Should've stopped and re set but rushed out and over corrected. #12 was okay but slow and could've been better with a better exit direction. Caught by Anna Narhi at #14 and a few controls later Anna Bachman and I just tired to hold on to them which was a super cool experience for me, seeing how fast they are going and also that I could hold on to them.
Awesome terrain and beautiful sun so a fun morning!

Running warm up/down 10:23 [2] 1.6 km (6:29 / km) +13m 6:14 / km
shoes: VJ Bold 9

5 PM

Running warm up/down 15:23 [2] 2.41 km (6:23 / km) +44m 5:51 / km
shoes: Mizuno Wave Rider 20

Orienteering race 19:52 [5] *** 4.36 km (4:33 / km) +42m 4:21 / km
17c shoes: Mizuno Wave Rider 20

Maximus O Meeting sprint
Decent run, just not running anywhere near fast enough to be competitive, but that's okay considering the field I think.
Navigation was a bit behind in places but in general picking and planning good routes. Course wasn't as tricky as expected though so think I should've tried to run harder even though I was tired.
Fun was to end a solid 10 days training in Spain though!

Running warm up/down 6:04 [2] 1.02 km (5:57 / km) +10m 5:40 / km
shoes: Mizuno Wave Rider 20

Friday Feb 15 #

Note
rhr:48 slept:8.5

10 AM

Running warm up/down 21:35 [2] 2.72 km (7:56 / km) +151m 6:13 / km
shoes: VJ Bold 9

Orienteering 40:47 [2] 4.14 km (9:51 / km) +101m 8:47 / km
13c shoes: VJ Bold 9

Mixed techniques
Good and really fun. Control pick followed by blanked out compass legs.
Started a bit behind the other girls but we all ended up together going to the control surrounded by cows which was a happy coincidence.
Needed to be thinking quicker in the control as things came up so quickly, I felt like I was behind myself. Compass section was good, keeping track of distance well and holding direction.
Probably one of my favourite sessions of the camp so nice to end on a high.

Orienteering 21:50 [2] 2.04 km (10:42 / km) +25m 10:05 / km
13c shoes: VJ Bold 9

Micro sprint
Going okay before I got tired and confused and cooked a few pretty bad.
Tired after so went back instead of finishing the rest of the mixed techniques course - but also it was diagonal hills for which I would've had to climb a hundred contours and didn't think it was worth tiring myself out for.

Running warm up/down 15:15 [2] 2.0 km (7:38 / km) +21m 7:15 / km
shoes: VJ Bold 9

2 PM

Note
slept:0.3

Thursday Feb 14 #

Note
rhr:46 slept:8.4

10 AM

Running warm up/down 10:13 [2] 1.19 km (8:35 / km) +51m 7:04 / km
shoes: VJ Bold 9

Orienteering 58:37 [3] *** 6.54 km (8:58 / km) +153m 8:01 / km
15c shoes: VJ Bold 9

Middle course.
Reading contours and thinking through process better. Need to remember to check direction better. Entries also need work, have to remember to read {important} detail as I go into the circle. Just need to be more careful with somethings and less careful with others..
#3 needed better entry, should've just double checked quickly. Direction for #9 should've been better. Needed to use contours - where is the spur?, especially going into the control in stead of trying to sue the rock which didn't work. Bailed eventually. For #13, I again needed to use the contours better, having an attack point or entry to the control would've been good as well.
Probably would've been good to do the whole training but was starting to get sloppy towards the end so cut it to keep the quality.
Fun training!

Running warm up/down 1:20 [2] 0.26 km (5:08 / km) +10m 4:18 / km
shoes: VJ Bold 9

3 PM

Running warm up/down 2:34 [2] 0.36 km (7:08 / km) +6m 6:35 / km
shoes: VJ Bold 9

Orienteering 41:53 [2] *** 4.52 km (9:16 / km) +86m 8:28 / km
15c shoes: VJ Bold 9

Diamond
Felt like I lacked purpose on this session. I think I should've either skipped it and just rested or had a better idea of what I wanted to get out of it.
Reading contours okay but not checking compass/direction enough. Needed to be more aware of distance and direction especially with the smaller scale. Need to look up and around more. But also was a bit demotivated when the forkings happened to be split that I was the only girl with that diamond first so was by myself the whole time.
Fun out though.

Running warm up/down 2:02 [2] 0.41 km (4:58 / km)
shoes: VJ Bold 9

5 PM

Stretching/Rolling 13:00 [1]

Wednesday Feb 13 #

Note
rhr:51 slept:6.8

10 AM

Running long 2:30:00 [3] 18.58 km (8:04 / km) +1045m 6:18 / km
shoes: Mizuno Wave Rider 20

Awesome long run up to the top of Mojon Cimero and back. Nice to have a day off from orienteering and give the brain a rest. Felt good physically the whole way which was nice even though we were taking it super easy. Heaps of fun with a good group out enjoying the sunshine.

Tuesday Feb 12 #

Note
rhr:55 slept:8.6

10 AM

Running warm up/down 3:51 [2] 0.57 km (6:45 / km) +6m 6:25 / km
shoes: Inov-8 X-Talon 212 #2

Orienteering 44:44 [1] *** 3.87 km (11:34 / km) +136m 9:50 / km
10c shoes: Inov-8 X-Talon 212 #2

Diamond.
Felt awful in stomach so took it super easy and just walked around.
Orienteering was alright but probably not moving fast enough to make it too tricky.
Problems on #3, fine until the last part where I was thrown off by the others looking and should've stuck to what my plan was but also the map was missing a lot of the rock there. We were all too high and off the map. Same of #4, because we didn't find #3 and just continued, eventually just bailed and went to #5.
Reading contours better and therefore planning better routes. Fun and nice out in the sun.

Running warm up/down 1:33 [2] 0.28 km (5:32 / km)
shoes: Inov-8 X-Talon 212 #2

2 PM

Note
slept:0.3

4 PM

Running warm up/down 7:32 [2] 1.2 km (6:17 / km) +14m 5:56 / km
shoes: VJ Bold 9

Orienteering 1:10:08 [4] *** 8.67 km (8:05 / km) +225m 7:10 / km
16c shoes: VJ Bold 9

Relay training. Really fun!
Simulating second leg, so we all went out at random intervals which we only found out a min before the start, and we were all given a "plan/mission" of how to run our leg. I went out in 7th, 1:10 behind which the "plan" of following and hanging on regardless of forkings and then after halfway (where I would've probably dropped off) I would do my own orienteering.
Mostly clean but too cautious and could be picking better routes. Need to learn to be more aggressive and go.
To #1 basically just following and though still checking, I think I was probably a bit lucky to get my forking. Needed to check exit to #2, use compass and contours better. Lost time which could've easily been avoided if I'd just spent an extra 2 seconds checking my map. Which I didn't do because that wasn't part of my "plan", which I didn't end up following because I went to my own forking anyway. With the next group of girls who got to #2 around the same time with the others on the other forking behind on the way to #3, for the next few, getting a bit of a gap on the way to #5 but lost that from not picking the fastest route to #6. Another slow route through the rock to #7 had me between some groups and alone for the long leg, probably lost some time here with lower confidence and bit slower speed to double check everything even though I was fine. I need to get better at changing speeds when I can. Going into #8 and #10, I should've been reading the detail better. And trusted myself because I knew what I was doing, just didn't believe in it. For the last loop from #13 -#15, I shouldn't've lost the quick thinking, I could've slowed down to read what and when I needed to but needed to go when I could.
Overall super good training and heaps of fun. Lots of good stuff to take away from this and of course lots to work on. Fun!

Running warm up/down 3:11 [2] 0.45 km (7:04 / km) +10m 6:22 / km
shoes: VJ Bold 9

9 PM

Stretching/Rolling 11:00 [1]

Monday Feb 11 #

Note
rhr:49 slept:8.0

10 AM

Running warm up/down 7:23 [2] 1.32 km (5:36 / km)
shoes: Inov-8 X-Talon 212 #2

Orienteering 1:25:04 [2] 7.0 km (12:09 / km) +210m 10:34 / km
15c shoes: Inov-8 X-Talon 212 #2

Long - Pre running Maximus O Meeting long race.
In general orienteering a bit better than the previous days, but I think the course was a bit easier than our trainings.
Started well, thinking through things well and using the right things. Started to get sloppier as I got bogged down in the thick veg and couldn’t get through, so losing flow physically caused me to lose flow in orienteering. Need to use contours more and better, need to be more aware of my height on the slope I'm on. Need to look ahead to be able to plan better routes and check for easy traps.
Fun training though with nice views but given the amount of blackberries and thick scrub I'm definitely glad I don't have to race it!
4 PM

Stretching/Rolling 22:00 [1]

In the sun!

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