Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: caitlinirving

In the 7 days ending Jan 20, 2019:

activity	#	time	miles		km		+m
orienteering	4	2:45:07	10.11	(16:20)	16.27	(10:09)	648
running	4	43:50	4.07	(10:46)	6.55	(6:42)	183
tennis	1	30:00
netball	1	30:00
stretching & rolling	2	20:00
Total	10	4:48:57	14.18		22.82		831
[1-5]	8	4:28:57

1:09

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» now

Sunday Jan 20, 2019 #

Note
(rest day)

feeling a bit dead mentally today
next week will be an easy week as have things on after school every day so will have little time to run (and i’m assuming i will be knackered from the long days anyway)

C • Woo 2

Saturday Jan 19, 2019 #

11 AM

running warm up/down 4:41 [1] 0.48 km (9:45 / km) +16m 8:22 / km
shoes: Inov8 Oroc 280

orienteering 30:37 [3] 4.18 km (7:19 / km) +173m 6:04 / km
shoes: Inov8 Oroc 280

NWJS training @ colonel's drive.
3 distraction training exercises setting off in a mass start with Anna, Ellie and Lucy which was a good competitive group. Felt really good and won 3/3 with only 2 tiny (5-10s) mistakes. Really happy with this - was running confidently with good routes, compass and flow.

1 PM

orienteering 24:21 [3] 3.13 km (7:47 / km) +121m 6:31 / km
shoes: Inov8 Oroc 280

1 loop same as before and another win :) Only one route choice error (trying to go across slope but quickly bailed for the better route) losing maybe 20-30s.
Then did a chasing start exercise with 20s starting intervals and was last to set off out of girls. No mistakes just taking it steady round this one. Caught lots of people at start and then was solo for most of the course. Surprised to see Anna at last control who set of at least 60s infront of me and then found myself just behind a group of Anna and other people racing up the hill to the finish so joined in and managed to be first to the finish control from the mini battle. Really good day on a lovely area <3

10 PM

stretching & rolling 10:00 [0]

Friday Jan 18, 2019 #

Note
(sick) (rest day)

Thursday Jan 17, 2019 #

Event: Night Series - Grange (Jaws)

6 PM

running warm up/down 4:12 [1] 0.61 km (6:53 / km) +10m 6:22 / km
shoes: Inov8 X-Talons #2

orienteering 46:49 [3] 4.1 km (11:25 / km) +198m 9:12 / km
shoes: Inov8 X-Talons #2

WCOC night-o @ JAWS
decent nav just very hesitant & tired, quite a lot of walking...

7 PM

running warm up/down 3:33 [1] 0.51 km (6:58 / km) +16m 6:01 / km
shoes: Inov8 X-Talons #2

9 PM

stretching & rolling 10:00 [0]

Wednesday Jan 16, 2019 #

Event: LOC Night Series Terrain 3

5 PM

orienteering 12:49 [1] 0.95 km (13:29 / km) +19m 12:16 / km
shoes: Inov8 Oroc 280

so... started the course, got really confused due to a 7ft deer fence that was unmapped. Found out later i was in the place where i thought i was but thought i was completely lost, so ran back to the start to re-try!

orienteering 50:31 [3] 3.91 km (12:55 / km) +137m 11:00 / km
shoes: Inov8 Oroc 280

this time still managed to get lost on the way to 1 but found the stream and came out. exactly. where. i. was. last. time. Good one x
then chilled round rest of the course taking it steady trying to focus on using my compass and picking off the main features along the way to the controls. Pleased i didn’t just panic and give up tonight and actually thought about what i should do, and managed to do a good worthwhile session despite the shaky start! (also... was that positivity!?!?)

Tuesday Jan 15, 2019 #

11 AM

tennis 30:00 [1]
shoes: Nike Roshes

6 PM

running warm up/down 8:57 [2] 1.58 km (5:40 / km) +10m 5:29 / km
shoes: Inov8 X-Talons #2

running hills 18:32 [5] 2.61 km (7:06 / km) +127m 5:43 / km
shoes: Inov8 X-Talons #2

hills -
500m segment, 10x100m (walk down rec)
feeling a bit run down & drained after f.maths but dragged myself out

running warm up/down 3:55 [2] 0.76 km (5:09 / km) +4m 5:01 / km
shoes: Inov8 X-Talons #2

Monday Jan 14, 2019 #

4 PM

netball 30:00 [3]
(rest day) shoes: Nike Roshes

match

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