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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: caitlinirving

In the 7 days ending Nov 2, 2017:

activity # timemileskm+m
  running3 1:59:44 10.66(11:14) 17.15(6:59) 458
  orienteering2 1:40:48 6.61(15:16) 10.63(9:29) 29810 /11c90%
  netball2 1:40:00
  handball1 45:00
  football1 45:00
  biking1 43:41
  Total8 7:34:13 17.26 27.78 75610 /11c90%

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FrSaSuMoTuWeTh

Thursday Nov 2, 2017 #

10 AM

football 45:00 [2]
shoes: Adidas X Astroturfs

11 AM

handball 45:00 [4]
shoes: Nike Roshes

pretty intense sesh with the lads
C • Lads 1
4 PM

netball 1:00:00 [3]
shoes: Nike Roshes

warmup: 3 man weave + shooting
Then onto matches [GS]
6 PM

running warm up/down (WU) 4:25 [1] 0.5 km (8:50 / km)
shoes: Inov8 X-Talons #2

jog + drills

orienteering race (Night-O) 50:22 [3] 5.23 km (9:38 / km) +188m 8:10 / km
shoes: Inov8 X-Talons #2

Mistake at #1 so not a great start but was fine after that until the loop at #4 where I started going to #8, then stopped and did a dodge bearing to 5. Then bearing was okay to 6 but couldn't find it?? Went back after a few mins and did another bearing but still didn't find it for a while (dad thinks it was in the wrong place). Made a small mistake further on misreading contours so not a great race at all. Other than this I was fine, just plodding round focusing on trying to spike the other controls.

Looked at winsplits and I lost about 5min 30secs in total.

running warm up/down (WD) 6:12 [1] 0.85 km (7:18 / km)
shoes: Inov8 X-Talons #2

Wednesday Nov 1, 2017 #

running (After-School Run) 1:25:42 [5] 13.3 km (6:27 / km) +420m 5:34 / km
shoes: Inov8 X-Talons

Last 40 mins or so in the dark which was pretty nice, had a gorge view of all the lights in Keswick on a part of the descent.

Same route as tuvva week but did a tiny shortcut at top of the valley and went diagonally up instead of straight then turn left but didn't knock much distance off.

Time improved a lot from last time as I felt more comfortable running and just generally felt quite strong, especially on the gradual long ups.
C • top effort 2
C • 1 hour 25 2

Tuesday Oct 31, 2017 #

netball (Match) 40:00 [3]
shoes: Nike Roshes

Includes warm up: drills + passing + shooting

Won 25-3
Played GS GA
C • well in 4

Monday Oct 30, 2017 #

Note

couldn't go hockey cos dad away with work :((

Sunday Oct 29, 2017 #

Event: LOC Cumbrian Galoppen
 

running warm up/down (WU) 14:10 [2] 1.3 km (10:54 / km) +26m 9:54 / km
shoes: Inov8 X-Talons

includes drills + stretching

orienteering race 50:26 [4] *** 5.4 km (9:20 / km) +110m 8:29 / km
spiked:10/11c shoes: Inov8 X-Talons

LOC Galoppen - Grizedale - Green - 3.9K

1 mistake at #3 where I was planning one of the long legs (#4) and lost concentration + strayed off my bearing, 4 mins binned. Only 1min 29secs down on Rosie (women's winner) even with that mistake so not bad.
Navigation and route choice was sound other than that with solid plans on every leg. Running felt great on both terrain and track so that's a positive :)
C • 38:53 10

running warm up/down (WD) 9:15 [2] 1.2 km (7:42 / km) +12m 7:20 / km
shoes: Inov8 X-Talons

Saturday Oct 28, 2017 #

biking (Mam's pace...) 43:41 [2]

6.6K
Chill ride out with mam, went at her pace all the way.
Funny cos I can run quicker than my mam can bike bless her.

Down Fernbank to Barepot, along river and back up Northside then to Seaton. Would be quite a nice route to run sometime I think.
C • What you sayin about Christ... 4

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