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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: elliem

In the 7 days ending Jan 28:

activity # timemileskm+m
  Orienteering3 5:09:06 13.68(22:36) 22.01(14:03) 620
  Running2 1:33:39 6.66(14:04) 10.72(8:44) 445
  Strength and Conditioning1 10:00
  Total6 6:52:45 20.34 32.73 1065

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Sunday Jan 28 #

Orienteering 1:32:44 [5] 6.93 km (13:23 / km) +120m 12:19 / km
shoes: Salomon fellraiser

SOW day 3
This map was extremely tricky with hundreds of clearings and rocks scattered in manuka forest. I started well (finally) but then lost a lot of time on 2. Once you lost where you were on this map it was extremely difficult to relocate. Lost more time on 3, but did the next couple okay. 9 I struggled with, searching up and down the reentrant that I thought it was in, but eventually found it just above where I was. 11 was going well until I saw a lot of rocks which I thought was just past the control but must have been something else so I floundered about there a bit. Fine but slow through to 19 where I went in off the track a little early then ended up too far in but relocated off the rock and found it. Overall it was a very messy run, and very hot. Would have liked to finish the weekend on a high, but I did enjoy it.
Hopefully by the next competition I will have managed to get in some more orienteering training and do a bit better on the navigation side at least...

Saturday Jan 27 #

Orienteering 2:12:01 [5] 10.75 km (12:17 / km) +280m 10:52 / km
shoes: Salomon fellraiser

SOW day 2
Again did not have a good start. Number 1 was a bit of a disaster losing ~10 minutes. Looking at my route I was so close to it about 8 minutes before I found it... took number 2 easy trying to get myself back into it. Went pretty well after that. Slightly twisted my ankle going to 5 so walked a bit, but it seemed alright so started running again after 6. Everything was pretty good through to 21 where I lost more time misreading where along the track I came out, and I was slow down the hill to 22. Really tired and thirsty at the end, but mostly happy with my run. Aside from the awful beginning it was mostly good and I was running alright through it all. Struggled a bit towards the end which wasn't helped by the fact the last drink stop was empty when I got there...
Climb taken from watch which may be well out since the course was meant to have 125 m...

Friday Jan 26 #

Orienteering 1:24:21 [5] 4.33 km (19:29 / km) +220m 15:32 / km
shoes: Salomon fellraiser

SOW day 1.
Did not have the best start to the weekend... had a pretty messy run with a lot of mistakes and just struggled to get myself into it. It was way too hot and I struggled with that too. Number 1 I was pretty much in the right spot, didn't see it so looped around a bit. 2,3 I was just slow and a bit indecisive. 4 was a bit odd and wandered around for a while with a group of 10+ others. 5,6,7 slow but fine. 8 should have been easy but I ended up in the wrong reentrant and was struggling to find the energy to keep going. The rest were fine but slow.
On the positives, I did a pretty good job of picking myself attackpoints throughout which I had been hoping to do.

Wednesday Jan 24 #

Running 47:00 [4] 6.0 km (7:50 / km) +340m 6:06 / km
shoes: Salomon fellraiser

Ogang run and birthday pot luck.
Hadn't run this route before - we ran up through the bush to meet the track which was nice. The wind on the tops was nice, it was a bit hot out of the wind. R knee started to get sore on the uphill so I eased off a bit and walked some of the stairs. It was fine along the top and down Bell's but got sore again up the road, I should have walked but my competitiveness kicked in and I was determined to stick with the others...

Tuesday Jan 23 #

Running 46:39 [4] 4.72 km (9:53 / km) +105m 8:54 / km
shoes: Mizuno connect (white)

Back at Harriers again.
First half warm up plus drills, then some hill skills followed by a pyramid on the stairs then a big up and over run and warm down.
It wasn't the hardest session, but it was good to get back into doing drills again and it was very hot.

Monday Jan 22 #

Strength and Conditioning 10:00 [1]

Core

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