Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: caitlinirving

In the 7 days ending Nov 4, 2017:

activity

time

miles

orienteering

3:27:12

11.55

(17:56)

18.59

(11:09)

533

10 /

11c

90%

running

2:08:30

10.97

(11:43)

17.65

(7:17)

458

netball

1:40:00

handball

45:00

football

45:00

Total

8:45:42

22.52

36.24

991

10 /

11c

90%

3:30

0:00

» now

Saturday Nov 4, 2017 #

running warm up/down (WU) 8:46 [1] 0.5 km (17:32 / km)
shoes: Inov8 X-Talons

includes stretches + drills

orienteering 14:35 [3] **** 1.2 km (12:09 / km) +33m 10:41 / km
shoes: Inov8 X-Talons

Control pick, compass good in general. Little bit high on 2.

orienteering (Compass 1) 24:13 [4] **** 1.76 km (13:46 / km) +67m 11:34 / km
shoes: Inov8 X-Talons

good work on bearings, too far left on 3 cos a lot of rocks and brashings in the way so found it hard to keep on my bearing.

C • not as fast as anna 4

orienteering (Compass 2, MESS) 24:28 [2] **** 1.5 km (16:19 / km) +53m 13:52 / km
shoes: Inov8 X-Talons

got 1 + 2 fine then fell at 2 and got completely distracted. Dodgy bearing and exit of control to 3 and ended up completely lost. Couldn't fit map to ground anywhere and didn't even get 3,4,5 and ended up back near 2 so just jogged back as I'd been out ages + was starving.

orienteering (Compass 2) 28:42 [4] **** 2.0 km (14:21 / km) +62m 12:25 / km
shoes: Inov8 X-Talons

Went and re-ran compass 2 and made sure to concentrate all the way round. All fine.

orienteering (Clock Relay) 14:26 [4] **** 1.5 km (9:37 / km) +20m 9:01 / km
shoes: Inov8 X-Talons

With a guy called Dan. Forgot to start my watch on 2 legs so they aren't in the distance. Good fun tho, finished 3rd whoop whoop!!

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

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