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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mini Mus

In the 7 days ending Nov 18, 2017:

activity # timemileskm+m
  Orienteering6 5:39:20 19.14(17:44) 30.8(11:01) 400
  Tennis2 3:00:00
  Biking4 2:30:00 17.4(8:37) 28.0(5:21)
  Running4 1:55:00 7.95(14:28) 12.8(8:59) 200
  Drills3 30:00
  Total14 13:34:20 44.49 71.6 600

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Saturday Nov 18, 2017 #

2 PM

Orienteering 1:30:00 [3] **** 8.2 km (10:59 / km)

ScotJos training at Airds park- V wet

Started with a line course working on map contact which went quite well. Then did a longer routechoicey course- one bad route and a couple of small errors so ok and last a control pick only one error at 4 not going far enough. Didn't go to 8 as it was a long way down.

Friday Nov 17, 2017 #

9 AM

Biking 35:00 [2] 7.0 km (5:00 / km)

BTS
4 PM

Biking 45:00 [2] 7.0 km (6:26 / km)

BFS
6 PM

Tennis 1:30:00 [3]

Deeside squad

Working on similar to yesterday but a bit more intense and put it into doubles matches later on.

Drills warm up/down 10:00 [1]

Jog round courts+stretches

Thursday Nov 16, 2017 #

9 AM

Biking 30:00 [2] 7.0 km (4:17 / km)

BTS
4 PM

Biking 40:00 [2] 7.0 km (5:43 / km)

BFS
6 PM

Tennis 1:30:00 [3]

Coaching with Graeme

Working a lot on approach shots and volleys- especially the footwork. Then played a few matches and games.

Drills warm up/down 10:00 [1]

Jog round the courts+static and dynamic stretches.

Wednesday Nov 15, 2017 #

6 AM

Running warm up/down 10:00 [2] 0.6 km (16:40 / km)

jog to start+ stretches.
6 PM

Orienteering race 54:20 [4] 4.0 km (13:35 / km)

Night o at shooting greens

Felt good and nailed the first few. But on the long leg to 5 I took a bad route and wasted a minute, but on the next leg I went 90 degrees the wrong way and lost 3 mins. Took way to long to relocate but did eventually. Then somehow despite being super careful messed up the next leg losing another 2 mins. After that I decided to walk. Nailed no 8 but then faffed around at 9 a load losing yet another minute. Overall one of the worst runs I've had in a while.
Time lost: 7mins

note to self: trust compass and be prepared to loose hight over distance.

results https://www.marocscotland.org.uk/documents/results...
route http://www.maroc.routegadget.co.uk/rg2/#221&co...

Tuesday Nov 14, 2017 #

11 AM

Running 1:05:00 [4] 9.0 km (7:13 / km) +200m 6:30 / km

Intervalls up Cairn Daimh + run to and from cottage.

Jog to bottom of the hill then 11x1x1s up to the top, then back down the bike trails to the bottom before the jog back to the cottage.

Drills warm up/down 10:00 [1]

Drills through ladder and hurdles

Monday Nov 13, 2017 #

Orienteering 45:00 [2] 2.0 km (22:30 / km)

Lots of little fun sessions planned by all of us.
12 PM

Orienteering 1:10:00 [4] **** 8.5 km (8:14 / km) +250m 7:11 / km

Long O course around Docharn

Working on looooong route choice legs: 1600m-500m. Got a nice line through the forest to number 1 then drifted left to the track on no2 then went along the track until gojng up to the control (tape) straight to number 3. went over tghe first hill then round the left by the crags on the 2nd hill then faffed around in the crgs by 4. Didn't actually find it but didn't want to freeze. Bit left of the line to 5 and nailed it. Right of the green then straight up the hill to the control. Left of the stripes to 7 and over the track. Straight to the house to 8 then along the 'indistinct' path and along the right of the green and in. Drifted left to the track before 9 then across the track and in. Then round the track to the finish.

Map coming soon

Running warm up/down 20:00 [2] 2.0 km (10:00 / km)

Jog to start then stretches. jog back with Amber.

Sunday Nov 12, 2017 #

12 PM

Orienteering race 1:05:00 [4] **** 6.6 km (9:51 / km) +90m 9:13 / km

Orienteering at Anagach

Started off quite cold but was clean for the first 3 then got an ok route to 4 but could of been better. clean to 9 but then got confused at 10 and didn't go far enough. then got an ok line to 12. Have absolutly no clue what happened at 13 but the map was bad with way more green. then good to 16. Overshot 17, again bad vegitation mapping. Good from there.

Note to self: need to work on end of race tiredness simulation.

results http://www.invoc.org.uk/results/2017/Anagach_1211/...
route http://www.invoc.routegadget.co.uk/rg2/#39&cou...

Running warm up/down 20:00 [2] 1.2 km (16:40 / km)

Run to start and stretches in queue for start.
3 PM

Orienteering 15:00 [3] *** 1.5 km (10:00 / km) +60m 8:20 / km

Line course warm up round Tomvaich

really unmotivated because it was cold so I walk/jogged. Dodgy map but did fine.

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