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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: carolinepigerre

In the 7 days ending Jan 5, 2020:

activity # timemileskm+m
  Running5 3:38:57 22.88(9:34) 36.82(5:57) 588
  Orienteering2 1:48:07 8.67(12:28) 13.96(7:45) 34635c
  Strength + Conditioning2 55:35
  Swimming1 23:04 0.62(37:07) 1.0(23:04)
  Stretching/Rolling1 22:00
  Total8 7:07:43 32.17 51.78 93435c
averages - sleep:7.3 rhr:48

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MoTuWeThFrSaSu

Sunday Jan 5, 2020 #

Note
rhr:44 slept:7.5

1 PM

Note
slept:1.25

4 PM

Running long 1:57:21 [2] 17.68 km (6:38 / km) +509m 5:48 / km
shoes: Mizuno Wave Rider 20 #2

Long run with Zoe and Farrah.
Up the lookout trail then along the usual but down a different track and one dodgy singletrack to Simpson’s, along the silky oak to Slaughter falls then up and back with a detour on the long way home to pick up her phone charger.
Both pretty tired still so slow and easy but nice arvo out.

Saturday Jan 4, 2020 #

Note
rhr:61 slept:2.2

7 AM

Running warm up/down 12:03 [2] 2.19 km (5:30 / km) +11m 5:22 / km
shoes: Mizuno Wave Rider 20 #2

Running tempo 20:46 [4] 5.06 km (4:06 / km) +18m 4:02 / km
shoes: Mizuno Wave Rider 20 #2

Rocks Parkrun
Just steady the whole way. Talking about breathing with the guy running next to me for the last 500m, really helpful tips/info.
Felt way better than expected after last night! Nice morning out but quite humid.

Running warm up/down 8:59 [2] 1.58 km (5:41 / km) +7m 5:34 / km
shoes: Mizuno Wave Rider 20 #2

10 AM

Note
slept:2.5

Friday Jan 3, 2020 #

Note
rhr:46 slept:7.3

9 AM

Strength + Conditioning 25:35 [2]

Stretching/Rolling 22:00 [1]

Thursday Jan 2, 2020 #

Note
rhr:42 slept:6.3

5 AM

Running warm up/down 11:33 [2] 1.81 km (6:23 / km)
shoes: Mizuno Wave Rider 20 #2

Running intervals 27:47 [5] 4.9 km (5:40 / km)
shoes: Mizuno Wave Rider 20 #2

Intraining track session
8 x 400m with 200m easy jog rec.
Tough and didn't get pacing right. Tired mentally and physically and couldn't make myself push very well. Struggling to keep good form and make myself work hard.
Recoveries ended up being around 2mins each time except for the first and last which were closer to 3.
Small group today so did the session in lanes, moving up one each rep which was good to have people around.
Last rep was handicapped with 2s between people and I was starting first so good to push with the others chasing.
Splits: 84, 85, 88, 88, 87, 90, 87, 81

Running warm up/down 7:12 [2] 1.34 km (5:22 / km)
shoes: Mizuno Wave Rider 20 #2

9 AM

Strength + Conditioning 30:00 [2]

Weights
2 PM

Note
slept:0.7

Wednesday Jan 1, 2020 #

Note
rhr:49 slept:8.1

2 PM

Note
slept:0.5

5 PM

Swimming 23:04 [2] 1.0 km (23:04 / km)

Tuesday Dec 31, 2019 #

Note
rhr:46 slept:7.0

8 AM

Running warm up/down 7:13 [2] 1.24 km (5:49 / km) +24m 5:18 / km
shoes: Inov-8 X-Talon 230

Orienteering race 52:54 [4] *** 7.59 km (6:58 / km) +154m 6:20 / km
18c shoes: Inov-8 X-Talon 230

Xmas 5 - Day 5 - Kooringle
Mostly fine, some small time losses due to not reading/using contours and compass enough. Caught Michele between #4 and #10 and then she got away when I was making a big mistake there. Big time losses on #10 and #13, about 6:40 lost on #10 and then another 4 on #13. Stopped thinking just before the circle on #10, ended up way too low and took forever to make myself go out to relocate off definite features. Distracted and not using contours. Using my compass would've helped a lot on #13, I clearly was not thinking at all, then started to realise but didn't check on enough things and overcompensated, I am an idiot. Caught up to Bridget there to the end.
Fun area and course though.

Monday Dec 30, 2019 #

Note
rhr:47 slept:7.5

8 AM

Running warm up/down 6:03 [2] 1.02 km (5:56 / km) +19m 5:26 / km
shoes: Inov-8 X-Talon 230

Orienteering race 55:13 [3] *** 6.37 km (8:40 / km) +192m 7:32 / km
17c shoes: Inov-8 X-Talon 230

Xmas 5 - Day 4 - Pinetree
Couldn't orienteer well at all today, everything was all over the place, i don't think there is a single control I hit cleanly. Must've been a bit out of it because I also forgot/lost some socks. Things would be going okay and then I'd muck up the entries into controls. Letting myself be distracted at crucial times.
Really fun course though, wish I could've made myself orienteer a bit better.

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