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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: carolinepigerre

In the 7 days ending Jan 31:

activity # timemileskm+m
  Orienteering3 3:06:45 10.95(17:03) 17.62(10:36) 48146c
  Running2 1:21:51 10.02(8:10) 16.12(5:05) 136
  Swimming1 53:41 1.3(41:08) 2.1(25:34)
  Strength + Conditioning2 43:30
  Stretching/Rolling2 32:30
  Total8 6:38:17 22.27 35.84 61746c
averages - sleep:7.9 rhr:47

» now

Sunday Jan 31 #

rhr:48 slept:8.6 (injured)

3 PM

Swimming warm up/down 6:04 [2] 0.3 km (20:13 / km)

Swimming intervals 40:52 [4] 1.5 km (27:15 / km)

10 x 100m, 10 x 50m free with 30s rec between each and 2:30 between both.
Glute/hips not quite right and meant to be an easier week so swam instead of the long run. Good decision I think. Have wanted to come back for a while anyway so invested in a cap and goggles to make sure I come back again. And soon I will be able to get discount fees !
Technique needs a lot of work but overall reps were about 5s faster than last time I did this session, though that was quite a while ago.
Really nice in the big pool and felt heaps better than last time I swam here.
Splits: 100s avg 1:55, 50s avg 54

Swimming warm up/down 6:45 [2] 0.3 km (22:30 / km)

9 PM

Strength + Conditioning 26:00 [2]

Physio + bitta core

Stretching/Rolling 20:00 [1]

Saturday Jan 30 #

rhr:42 slept:7.8

7 AM

Running 38:35 [2] 8.04 km (4:48 / km) +27m 4:43 / km
(injured) shoes: Brooks Ghost 13

Easy at parkrun. Humid and sticky but luckily there were zooper doopers at the finish.
Glute a bit sore again this morning and then standing all day working and in bad shoes wouldn't have helped anything.
9 PM

Strength + Conditioning 17:30 [1]


Stretching/Rolling 12:30 [1]

Friday Jan 29 #

rhr:44 slept:8.2 (rest day)

Thursday Jan 28 #

rhr:46 slept:8.0 (injured)

2 PM


6 PM

Running 43:16 [2] 8.08 km (5:21 / km) +109m 5:01 / km
shoes: Brooks Ghost 13

Easy with a couple of strides near the end. Tired.

Wednesday Jan 27 #

rhr:48 slept:8.0 (injured) (rest day)

Glute/hip not good.

Tuesday Jan 26 #

rhr:48 slept:6.5

9 AM

Orienteering 30:09 [2] 5.55 km (5:26 / km) +63m 5:08 / km
shoes: Brooks Ghost 13

Sprint training at USQ
Follow the line course followed by a relay with 4 loops for each person in the 2 person team.
Hip/glute sore especially when turning/lifting so just ran easy, except pushed a little on the last one which had some nice stretches of running. Very hot so late anyway so hr got up even running easy.
Sprint technique is veeery rusty and needs some work both easy and at speed. Particularly looking ahead enough in advance and then also reading the detail.

Monday Jan 25 #

rhr:52 slept:7.0

8 AM

Orienteering 2:01:07 [2] 9.21 km (13:09 / km) +323m 11:11 / km
29c shoes: Inov-8 X-Talon 230

Broadwater - Short legs with focus on using contours.
Never really settled, things didn't look how I expected them to and had very low confidence the whole time.
I think in general the line's I'm taking are okay, it just takes me a long time - I think because I'm scared of making a mistake so I'm wasting time triple checking every tiny thing which is often unnecessary.
Started to fade and things got not so good on the way to #20, got super confused when I didn't see the massive boulder at all (and didn't again when I passed it later to #24 so not sure what was going on there). Held on to Anna for the next few, then when I got confused again going out of #23 my brain wasn't doing too well and I was super hungry so got around a couple more controls then bailed down the hill to the track and ran back.
Could've done better on this but got into a bad headspace and then got quite tired but good session anyway.
Very cool up of the tops of the hills.
2 PM


6 PM

Orienteering 35:29 [2] 2.86 km (12:24 / km) +95m 10:38 / km
17c shoes: Inov-8 X-Talon 230

Broadwater - Control Pick
Life changing - learnt how to fold map properly and line up compass better. Sounds stupid and seems crazy that I hadn't discovered this earlier.
Then got to practise it all on a really fun course!
But basically folding for each leg to be able to hold the map and compass together so they line up properly and and also lining them up to the edge of the circles so that I can actually read the detail underneath.
Took a little bit to get used to it but overall v excited about what this will change for my technique.
Ran most of it roughly with K + A which is good for confidence and flow, and to debrief when map was a bit iffy, but also really good to see where I am losing time on them and what they are doing differently.
Took some cool pics at the top of the hill with some massive boulders and the golden light - sooo nice!
Very beneficial session!

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