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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: carolinepigerre

In the 7 days ending Mar 31:

activity # timemileskm+m
  Running5 2:50:53 18.17(9:24) 29.24(5:51) 146
  Orienteering3 2:02:58 12.47(9:52) 20.07(6:08) 13558c
  Water Running1 45:00
  Strength + Conditioning1 25:00
  Total7 6:03:51 30.64 49.31 28158c
averages - sleep:7.5 rhr:48

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MoTuWeThFrSaSu

Sunday Mar 31 #

Note
rhr:48 slept:8.5

10 AM

Running warm up/down 12:28 [2] 2.29 km (5:27 / km) +9m 5:20 / km
shoes: VJ Bold 9

Orienteering race 1:05:16 [5] *** 10.35 km (6:18 / km) +78m 6:05 / km
17c shoes: VJ Bold 9

Danish Spring Long
Not happy, some positives and can learn from it though so all good experience.
Tired and right off the pace from the start, stomach also felt weak and not very good. Think these are all partly from not being able to refuel properly after the race yesterday so didn't have good energy levels for today. Need to do more strength too, core felt weak and struggled to hold myself up.
Some time losses from entries - not interpreting map detail at the end of the leg well - on #6 and #13. But the big problems were on #10 and #11. Bad exits started the problems, need to get better at checking (using) compass and then also taking an extra 2 seconds to relocate when I'm not sure. Need to switch my brain on better and focus sometimes. Need to learn to look for better lines and where the better running is. For this particular terrain I also can't let myself go out of the way to find a track option because the forest is so fast anyway. But again compass and contours are the main things I need to be using and looking for.
#3 through #9 (bar entry to #6) were better though, running faster trying to hold on to Siri as ran through me, which made me focus and simplify more which was really good. Wish I could've made myself push harder to try to stick to her better. Getting better at looking for contours before the vegetation too and pace counting helped me stay focused + know distance.
Another beaut sunny day though and forest is super nice so can't complain too much.

Running warm up/down 10:06 [2] 1.7 km (5:56 / km) +9m 5:47 / km
shoes: VJ Bold 9

Saturday Mar 30 #

Note
rhr:52 slept:7.0

7 AM

Note
slept:1.0

Post breakky
1 PM

Running warm up/down 17:33 [2] 2.92 km (6:01 / km) +32m 5:42 / km
shoes: VJ Bold 9

Orienteering race 38:44 [5] 5.9 km (6:34 / km) +45m 6:19 / km
18c shoes: VJ Bold 9

Danish Spring Middle
Some positives but also some mistakes. Not satisfied with this race, because of the mistakes, but pleased to see some things working well.
Better compass direction would've saved me a minute on #2 and #13, need to be more disciplined in checking and holding direction, starting with exit and even more so in vague areas. Better map interpretation + simplification would've saved me the 30s on #9 and #10. I think I was trying to rush a bit after my mistake on #7 and because I was with another girl who'd caught me from my mistake. But #7. Going okay until right a the end where I popped out not quite where I thought I would, panicked a bit, did a big loop to come back to almost the same spot and there it was. Need to learn to make myself take 2 extra seconds to relocate properly.
Towards the and, I looked ahead better and planned what I was doing. Generalised well, just looked for what I needed and then was able to run. When I was pace counting, I was more focused and able to stay in it which was good. Physically, getting better at pushing myself into the hurt box and then getting better at orienteering at faster speeds which is all good progress.
Controls #14- #17 show that I can be competitive when I do things right. Now just to make that all the time.
Really nice day and forest, even went for a swim in the sea after which was freeeezing but so so worth it!

Running warm up/down 10:01 [2] 1.62 km (6:11 / km) +9m 6:01 / km
shoes: VJ Bold 9

Knee bit stiff at the start but okay again at the end.

Friday Mar 29 #

Note
rhr:53 slept:7.75

3 PM

Running warm up/down 17:25 [2] 3.17 km (5:30 / km) +24m 5:18 / km
shoes: Mizuno Wave Rider 20 #2

Orienteering race 18:58 [5] 3.82 km (4:58 / km) +12m 4:53 / km
23c shoes: Mizuno Wave Rider 20 #2

Danish Spring Sprint
Satisfied. Haven't done much sprint orienteering recently so didn't have too high expectations. Plan was to start slower and do what I could.
Not reading ahead well though, often felt like my head was behind my legs and had to stop at times to look for what I was doing next, not ideal. Losing time on the short legs because of this as well as not being good at accelerating again. So flow need improvement, both physical and navigational. Mostly picking the right routes, sometimes it was a question of pick and go and when I was decisive I didn't lose more time with this. Need to practise picking routes though and be more confident knowing my features.
Really fun race and beaut day though! It was solid, so satisfied.

Running warm up/down 10:20 [3] 1.68 km (6:09 / km) +9m 5:59 / km
shoes: Mizuno Wave Rider 20 #2

Knee bit stiff at the start but okay again at the end.

Thursday Mar 28 #

Note
rhr:47 slept:4.5 (rest day)

Ish

Wednesday Mar 27 #

Note
rhr:43 slept:8.0

10 AM

Running 45:05 [2] 7.71 km (5:51 / km) +54m 5:39 / km
shoes: Mizuno Wave Sayonara 3

Easy about.
Knee okay but not great.
Found a really nice swing with views over the lake!! So nice in the sun!

Tuesday Mar 26 #

Note
rhr:45 slept:6.25

11 AM

Strength + Conditioning 25:00 [3]
shoes: Mizuno Wave Sayonara 3

Cxworx
12 PM

Water Running 45:00 [2]

Monday Mar 25 #

Note
rhr:46 slept:8.0

12 PM

Note
slept:1.25

6 PM

Running warm up/down 11:55 [2] 2.0 km (5:58 / km)
shoes: Mizuno Wave Rider 20 #2

Running intervals 23:52 [5] 4.1 km (5:49 / km)
shoes: Mizuno Wave Rider 20 #2

Indoor track intervals
4 x 1km with 3mins rec.
Felt good and able to push well even though by myself the whole session. Felt like I could have done another one or two too which was nice but also nice to keep it shorter before the weekend. Form is getting better too, landing on toes and staying upright more which is definitely helping, but need to get a lot stronger.
Fun session! Sad that it’s the last one :(
Splits: 3:47, 3:46, 3:45, 3:43

Running warm up/down 12:08 [2] 2.05 km (5:55 / km)
shoes: Mizuno Wave Rider 20 #2

Knee sore for wu + wd, not too sure what to do about it yet but needs something I think.

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