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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Eilidh_146

In the 7 days ending Dec 8:

activity # timemileskm+m
  orienteering3 4:12:54 9.63(26:15) 15.5(16:19)
  indoor bike1 45:00
  strength work 1 20:00
  Total4 5:17:54 9.63 15.5

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Wednesday Dec 6 #

orienteering (Night O) 47:00 [1] 3.8 km (12:22 / km)
(injured) (sick) shoes: Inov8 x-talon 212

DNC Crathes. Bit of a mare- walked round the short course, torch failed at 6 but still managed to complete course. For once brought (a rubbish) backup. Mostly path routes but took bearings as much as possible even if not best route for extra practice. C2 and C5 accurate bearings, straight lines. Walking was slow but makes you pay extra attention and be more accurate.

Tuesday Dec 5 #

indoor bike 45:00 [5]
shoes: Asics dynaflyte (road)

on the rollers + 3x1 high intensity intervals half way through with easy 90secs in between.

strength work 20:00 [1]
(injured)

quick ankle stability/impact exercises after physio- quick steps up downs, 2 legged jumps, 30 sec single leg on the Bosu, single leg supermans on the bosu

Sunday Dec 3 #

orienteering 1:07:00 [2] 5.0 km (13:24 / km)
(injured) shoes: Inov8 x-talon 212

Multi technique course @ Tockholes (using access to local events all controls)
Corridor, Compass, Control circle windows, Brown only, Line.

Good fun, Compass and windows went well, accurate bearings and good distance and picture.

Saturday Dec 2 #

orienteering 1:40:00 [2] 4.3 km (23:15 / km)
(injured) shoes: Inov8 x-talon 212

walking. BOF training on Ilkley Moor (morning session on lower slope above village)

5 x 0.4k(ish) courses focusing on direction and distance. 3-4 legs on totally blank map. Only got control distraction for a rough picture. I found it much easier than i thought, walking defo helped, most retired to walking any way.

second part was 2x control circle only window courses (1.1km) really fun, Sighting was really important! Sometimes i got lazy and just didn't bother sighting and every time i did this it went wrong. Focused on Getting strong picture of control circle. C4 on course B went really well, straight on my bearing with good sighting diagonally up hill. :)

orienteering 38:54 [3] 2.4 km (16:12 / km)
(injured) (sick) shoes: Inov8 x-talon 212

Afternoon session top of Ilkley moor - CRAGS! Picture map memory course. No map to take round. only Small snippet of next leg at each control. Proved hard as i was walking and on some on the longer legs by the time i was getting near i had forgotten control circle. extreme simplifying - shows you how little you actually need and how a lot of details are unnecessary and just over complicate/slow things down.

Bailed out of doing second course as feeling very ill with ongoing chest/sinus infection - hot chocolate instead

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