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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: caitlinirving

In the 7 days ending Sep 3:

activity # timemileskm+m
  Orienteering3 3:06:24 12.12(15:23) 19.5(9:34) 75920 /22c90%
  Stretching & Rolling3 45:00
  Running4 40:34 2.25 3.62 25
  Strength & Core2 30:00
  Total6 5:01:58 14.37 23.12 78420 /22c90%
  [1-5]6 4:41:58

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MoTuWeThFrSaSu

Sunday Sep 3 #

Running warm up/down (WU) 10:00 [0]

jog up road/track to the start

Orienteering race (CockUp Galoppen ) 52:17 [4] *** 7.0 km (7:28 / km) +304m 6:08 / km
spiked:10/10c shoes: INOV 8 x-talons (Pink&Yellow)

Green course, was 5.8K. Clean run and I'm pleased. A bit hesitant to number 5 but other than that it was great. Running felt great too. Disappointed to be only 12 seconds off of 1st though.

Route Gadget: (#1 & Finish aren't lining up? I went along the paths...)
http://www.wcoc.routegadget.co.uk/rg2/#60&rout...

Saturday Sep 2 #

Running warm up/down (WU) 8:22 [1] 1.1 km (7:36 / km)

Orienteering (Mawbray training) 39:07 [2] 3.9 km (10:02 / km)
shoes: INOV 8 x-talons (Blue&Pink)

WCOC training on the sand dunes at Mawbray planned by Charlotte Watson. Was a good morning session with good compass.
Stopped half way through longer legs to speak to Charlotte about how it was going etc.
Control pick, longer legs, line.

Orienteering (mini relay) 13:39 [2] 1.9 km (7:11 / km)
shoes: INOV 8 x-talons (Blue&Pink)

Taking it steady and all controls were good except #2 on my second loop. Total lack of concentration and just ran down the wrong path (even though the paths weren't marked) idiot! Compass was good on all other legs.

Orienteering warm up/down (WD, collecting controls) 4:51 [1] 0.5 km (9:42 / km)

7 PM

Stretching & Rolling 20:00 [2]

wee bit of core & strength before this

Thursday Aug 31 #

Running warm up/down (WU) 10:00 [0]

Orienteering race (WCOC Thursday Night) 1:16:30 [4] *** 6.2 km (12:20 / km) +455m 9:02 / km
spiked:10/12c shoes: INOV 8 x-talons (Pink&Yellow)

#1, messed up a bit. Went along path then up wrong marsh so cut through bracken to control. Took too long.
Quite pleased with the long leg (#4), picking out a good route and execution was good, speed could've been better up the final slope though and exit of #3 up slope through bracken was bad.
Other mistake was control 6 where I visited a control on another crag, then another, then mine... Bad relocation.

Orienteering followed by a nice meal in Coledale pub for the series prize giving. Talked through some of the courses I've done over the summer etc with Charlotte Watson and got some tips ;) lovely to have a catch up!

Wednesday Aug 30 #

Strength & Core 15:00 [3]

mostly working on arm strength and a bit of core

Stretching & Rolling 10:00 [1]

Tuesday Aug 29 #

Running (Sprint Training ) 12:12 [3] 2.52 km (4:50 / km) +25m 4:37 / km
shoes: New Balance Vazee Rush

Needed a hard, fast run out in preparation for the British Sprints so went out in road shoes down the cycle track, then decided that the fields were dry enough to run up in road shoes. Went up the fields and I'm sure I did more than 25m of climb... Also had a long hill at the end on road. Felt good physically.

Strength & Core 15:00 [3]

Stretching & Rolling 15:00 [1]

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