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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: carolinepigerre

In the 7 days ending Dec 29, 2019:

activity # timemileskm+m
  Running5 2:31:33 16.78(9:02) 27.0(5:37) 440
  Orienteering3 2:17:35 10.53(13:04) 16.94(8:07) 54547c
  Strength + Conditioning2 55:30
  Stretching/Rolling3 45:00
  Swimming1 24:30 0.68(35:51) 1.1(22:16)
  Total10 6:54:08 27.99 45.04 98547c
averages - sleep:7 rhr:44

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MoTuWeThFrSaSu

Sunday Dec 29, 2019 #

Note
rhr:45 slept:6.5

8 AM

Running warm up/down 10:14 [2] 1.66 km (6:10 / km) +32m 5:37 / km
shoes: Inov-8 X-Talon 230

Orienteering 1:04:07 [2] *** 6.94 km (9:14 / km) +270m 7:44 / km
15c shoes: Inov-8 X-Talon 230

Xmas 5 - Day 3 - Pinetree
Not good, started out in the completely wrong headspace, very negative and unmotivated.
Lots of stuffing around in the circle from not reading contours then rocks properly, legs not moving, making bad route choices, making map fit terrain, not checking compass, not reading map at ket points, basically doing everything wrong.
Didn't rate the course either, lots of just running across the paddocks, not much fun.
Think a bad sleep had a bit to do with today as well as other things.
Day saved by a finger bun and a dip in the pool after.
2 PM

Note
slept:0.5

Saturday Dec 28, 2019 #

Note
rhr:45 slept:8.0

8 AM

Running warm up/down 9:44 [2] 1.57 km (6:12 / km) +17m 5:53 / km
shoes: Inov-8 X-Talon 212 #3

Orienteering 48:11 [2] *** 6.04 km (7:59 / km) +183m 6:56 / km
15c shoes: Inov-8 X-Talon 212 #3

Xmas 5 - Day 2 - Oakview
Started okay, lost flow at #4 which was in the wrong spot and got caught here by Krystal and Ella, stayed together until #7 which was ridiculously hidden and they found it 2mins before I did, then didn't have the motivation to try to catch them so just plodded along for the rest. Wasn't reading map much and went to #9 before #8. Lost time at #10 and #11 from not reading contours and #12 from not enough discipline with compass and contours and at #13 just being dumb and checking another control but also not picking a good route.
Feeling pretty average, legs are tired and it is hot out.
Feeling like I'm falling into bad habits from before I went away and I need to make sure I can catch myself early and not let them start happening again.

Running warm up/down 8:15 [2] 1.23 km (6:42 / km) +15m 6:19 / km
shoes: Inov-8 X-Talon 212 #3

9 PM

Stretching/Rolling 15:00 [1]

Friday Dec 27, 2019 #

Event: Xmas 5 Days
 

Note
rhr:43 slept:7.0

5 PM

Running warm up/down 12:05 [2] 2.09 km (5:47 / km) +14m 5:36 / km
shoes: Inov-8 X-Talon 212 #3

Orienteering race 25:17 [5] *** 3.96 km (6:23 / km) +92m 5:43 / km
17c shoes: Inov-8 X-Talon 212 #3

Xmas 5 - Day 1 - Armidale Pine Forest
Really course which was well suited to the area, fast and tricky.
Mostly good, things not good when I didn't simplify enough, read contours or check direction.
Goal was to push hard to the end which went well, felt myself getting tired around #11 and made a few mistakes on the next couple of legs from this too, but overall happy with how I pushed through.

Running warm up/down 10:02 [2] 1.55 km (6:28 / km) +5m 6:22 / km
shoes: Inov-8 X-Talon 212 #3

Thursday Dec 26, 2019 #

Note
rhr:46 slept:7.0

2 PM

Note
slept:0.3

6 PM

Swimming 24:30 [2] 1.1 km (22:16 / km)

Wednesday Dec 25, 2019 #

Note
rhr:45 slept:6.5

7 AM

Running warm up/down 11:54 [2] 2.23 km (5:20 / km) +27m 5:02 / km
shoes: Mizuno Wave Rider 20 #2

Running tempo 20:57 [4] 5.04 km (4:09 / km) +20m 4:05 / km
shoes: Mizuno Wave Rider 20 #2

Christmas parkrun!
Was a bit distracted looking at all the costumes after the turn-around and forgot to run fast...
Very humid but lots of fun!

Running warm up/down 8:00 [2] 1.41 km (5:40 / km) +10m 5:29 / km
shoes: Mizuno Wave Rider 20 #2

Trying to find Zoe's car - turns out we ran straight past it right at the start without seeing it..
9 AM

Strength + Conditioning 30:30 [2]

Weights

Tuesday Dec 24, 2019 #

Note
rhr:42 slept:6.25

5 AM

Running warm up/down 16:56 [2] 2.67 km (6:21 / km) +60m 5:42 / km
shoes: Mizuno Wave Rider 20 #2

New secret passage which cuts a good km off!

Running hills 25:36 [5] 4.66 km (5:30 / km) +211m 4:29 / km
shoes: Mizuno Wave Rider 20 #2

Intraining Speed Session
Surprise session was straight up Mt Cootha. Double surprise was an extra loop of the honeyeater after.
Started out hard and managed to hold on to the lead the whole way up, though they were gaining on me at the end.
Got sent out on the extra loop coming down, tried to stay steady on the flat but think I should've pushed it a bit more, though my legs were struggling on the back up the loop.
Really fun out with the group, super humid today though!

Running warm up/down 17:50 [2] 2.89 km (6:10 / km) +29m 5:53 / km
shoes: Mizuno Wave Rider 20 #2

Including a cheeky watermelon/zooper dooper break in the middle
1 PM

Note
slept:0.7

Ish, not very good sleep
9 PM

Stretching/Rolling 15:00 [1]

Monday Dec 23, 2019 #

Note
rhr:42 slept:5.3

Woke up hungry
6 AM

Note
slept:1.2

8 PM

Strength + Conditioning 25:00 [2]

Core

Stretching/Rolling 15:00 [1]

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