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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: carolinepigerre

In the 7 days ending Apr 21:

activity # timemileskm+m
  Running3 2:10:49 13.91(9:24) 22.38(5:51) 174
  Water Running2 1:45:01
  Orienteering1 1:06:24 5.82(11:24) 9.37(7:05) 10014c
  Strength + Conditioning1 35:00
  Stretching/Rolling1 10:00
  Total7 5:47:14 19.73 31.75 27414c
averages - sleep:8.1 rhr:46

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MoTuWeThFrSaSu

Saturday Apr 20 #

Note
rhr:43 slept:8.5

12 PM

Running 20:45 [2] 3.65 km (5:41 / km) +18m 5:33 / km
shoes: Mizuno Wave Sayonara 3

Shakeout + few strides
3 PM

Stretching/Rolling 10:00 [1]

Friday Apr 19 #

Note
rhr:43 slept:7.75

11 AM

Running long 1:25:05 [2] 14.76 km (5:46 / km) +142m 5:30 / km
shoes: Mizuno Wave Sayonara 3

Easy in the sun in shorts and singlet!! So so nice out on the trails!
Could only feel r knee + foot a tiny bit yay.
2 PM

Strength + Conditioning 35:00 [2]

Thursday Apr 18 #

Note
rhr:44 slept:8.5

1 PM

Water Running 1:00:00 [2]

Felt heaaps better than Monday!

Wednesday Apr 17 #

Note
rhr:51 slept:7.5 (rest day)

Tuesday Apr 16 #

Note
rhr:46 slept:8.5

2 PM

Note
slept:0.6

6 PM

Running warm up/down 16:04 [2] 2.7 km (5:57 / km) +11m 5:50 / km
shoes: VJ Bold 9

Orienteering race 1:06:24 [4] *** 9.37 km (7:05 / km) +100m 6:44 / km
14c shoes: VJ Bold 9

10-Mila test
Not great, need a bit of a break for my head + body.
Mentally, needed to push myself more but also need to get back into good orienteering habits/new technique after reverting back to the old over the weekend. Generalising and simplifying then visualising, reading the contours, exit features and working backwards with routes.
Physically, knees were sore from about 10mins into warm up, and just got worse and worse as I kept falling on them. Fell about 3 times on the way to the first control and it didn't stop there. Maybe I let this distract me a bit but also I think I just need to let them recover properly. Need to build up strength through the terrain.
But basically lost time in the circle for most of the first half, and over ran #4 by a bit, then was behind and thought I was way further than I was, let myself get into a slow speed then actually got super far behind.
But as always things to learn from this, though I am going to make sure I recover properly before the weekend.

Running warm up/down 8:55 [2] 1.27 km (7:01 / km) +3m 6:56 / km
shoes: VJ Bold 9

Monday Apr 15 #

Note
rhr:49 slept:7.0

2 PM

Water Running 45:01 [2]

Knee I hit yesterday was sore so short + was super crowded so happy not to be in there for longer.

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