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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: carolinepigerre

In the 7 days ending Apr 14:

activity # timemileskm+m
  Running6 3:58:18 22.11(10:47) 35.58(6:42) 338
  Orienteering3 3:21:09 14.41(13:58) 23.19(8:40) 39241c
  Water Running1 1:01:17
  Strength + Conditioning1 32:15
  Stretching/Rolling1 10:00
  Total8 9:02:59 36.52 58.77 73041c
averages - sleep:8.1 rhr:49

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MoTuWeThFrSaSu

Sunday Apr 14 #

Note
rhr:49 slept:8.3

9 AM

Running warm up/down 19:04 [2] 3.07 km (6:13 / km) +38m 5:51 / km
shoes: VJ Bold Grasshopper

Orienteering race 1:25:13 [5] *** 10.17 km (8:23 / km) +185m 7:41 / km
12c shoes: VJ Bold Grasshopper

Swedish League #3 lång
Better than yesterday. Just wanted to focus and be calm and orienteer properly.
Mostly good, just couldn't push through the terrain, partly from being tired, partly from just having no power/strength in general - something I need to make myself work on more.
Lost time on #2, started second guessing myself so changed my plan and went across the marsh waaay too early and was way slower and had to read too much, so about 3mins here. But otherwise a lot of time could've been saved by just running faster and racing as such.
Overall a disappointing weekend but can learnt from it.
Just glad that today wasn't as horrible as yesterday.
But another nice day and good to do a properly long distance race in tough forest, all money in the bank.

Running warm up/down 9:01 [2] 1.12 km (8:03 / km) +8m 7:46 / km
shoes: VJ Bold Grasshopper

Saturday Apr 13 #

Note
rhr:53 slept:8.75

11 AM

Running warm up/down 18:12 [2] 3.02 km (6:02 / km) +49m 5:34 / km
shoes: VJ Bold Grasshopper

Orienteering race 54:09 [4] *** 5.58 km (9:42 / km) +132m 8:41 / km
12c shoes: VJ Bold Grasshopper

Swedish League #2 medel
Not a good run. Couldn't pull my head in and focus, lost confidence and reverted back to old habits.
Things started to go wrong on #2, needed to be a little bit higher/more aware of my height + switched on with contact. But I was just too low and didn't realise that the gully was the one I was looking for, so wasted a ridiculous 6mins confusedly doing a big loop to come back to it. I need to improve how I make mistakes and how I relocate. Big time. Lost 3mins at the end of #3, not interpreting or reading the detail properly. Let myself get distracted by some other people and paid the price. Similar problem on #4 but less extreme. Didn't read contours properly going to #5 so was way to high, ended up past #6, another 3:30 gone here. Ran the next 3 legs in a bit of a group because most courses had the same legs, which was lucky because I was so low confidence by this point and not orienteering well at all, I think it helped me reset a little so that the last part was less awful. Super hesitant through them anyway though so still losing time on them. Picked an ok route on the long leg but execution was bad, got pulled by another girl then didn't want to follow what she was doing so went through a heap of green instead, and didn't do that properly either so was stuck in it a lot longer than I should've been.
#10 was about the long good leg on the whole course apart from the first, because I actually did what I should've and simplified and used the contours.
One to learn from and file away.
Nice day and forest though, and can always learn lots from races like this.

Running warm up/down 13:56 [2] 2.03 km (6:52 / km) +16m 6:36 / km
shoes: VJ Bold Grasshopper

Friday Apr 12 #

Note
rhr:48 slept:8.0

2 PM

Running 38:39 [2] 5.28 km (7:19 / km) +46m 7:01 / km
shoes: VJ Bold Grasshopper

Easy single track in new shoes!
Felt heaps better out than yesterday. So nice out in the sun!

Thursday Apr 11 #

Note
rhr:48 slept:6.3

12 PM

Running 1:15:03 [2] 9.63 km (7:48 / km) +83m 7:28 / km
shoes: Mizuno Wave Sayonara 3

Super easy on single tracks.
Foot a bit funny since after yesterday so being a bit careful but was ok.
Nicer out than expected, some sun and some snow and forest was gorg.
3 PM

Strength + Conditioning 32:15 [2]

Half
Felt a bit light headed, maybe from lunch too soon or a bit dehydrated, so kept it easy.

Stretching/Rolling 10:00 [1]

Wednesday Apr 10 #

Note
rhr:51 slept:7.75

1 PM

Note
slept:0.45

6 PM

Running warm up/down 23:36 [2] 3.71 km (6:22 / km) +39m 6:03 / km
shoes: Mizuno Wave Rider 20

Running race 18:19 [5] 4.28 km (4:17 / km) +42m 4:05 / km
shoes: Mizuno Wave Rider 20

KM Terräng
Meant to be 4.5 but watch says otherwise. But 3 x ~1.5km loop, fairly flat but a couple of tiny bumps.
Legs didn’t feel too bad but I think I wasn’t landing very lightly. Trying to stay upright and on toes though and lean towards where I was going o help me where I could. Found it quite hard to breathe in the cold and dry air.
Think I should’ve tried to push more in the beginning and ends because the middle lap was the fastest I think.
Fun! And nice to spice it up a bit with something different.

Running warm up/down 6:39 [2] 1.05 km (6:20 / km)
shoes: Mizuno Wave Rider 20

Wanted to do more but had to leave quickly

Tuesday Apr 9 #

Note
rhr:49 slept:8.0

1 PM

Note
slept:1.0

6 PM

Running warm up/down 13:17 [2] 2.02 km (6:35 / km) +17m 6:19 / km
shoes: VJ Bold 9

Orienteering intervals 1:01:47 [4] *** 7.44 km (8:18 / km) +75m 7:54 / km
17c shoes: VJ Bold 9

4 x forked intervals with mass starts and chasing starts.
Time includes recoveries.
Good session, first two went well, reading the right things and pushing well. Then got tired and there was more following happening in the last two.
Nice forest though and really liking the o intervals sessions, so good to run hard and orienteer fast with the group.

Running warm up/down 2:32 [2] 0.37 km (6:51 / km)
shoes: VJ Bold 9

Monday Apr 8 #

Note
rhr:47 slept:8.25

1 PM

Water Running 1:01:17 [2]

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