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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Fionabunn

In the 7 days ending Mar 31:

activity # timemileskm+m
  Orienteering4 4:06:40 16.95(14:33) 27.28(9:03) 796
  Running3 2:29:58 20.8(7:13) 33.47(4:29) 14
  S&C2 2:10:00
  Total8 8:46:38 37.75 60.75 810

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Sunday Mar 31 #

9 AM

Orienteering race 31:09 [5] 4.89 km (6:23 / km) +230m 5:10 / km
shoes: VJ Bold dobbs

BUCS Relay.
Scrappy at times, atrocious direction at the beginning of the course (internal compass disagreed with actual compass too often!) and then ran from 6-8 and halfway to 9 before realising and having to go back to 7. Lost a lot of time, but managed to catch it back (just) with a smooth last loop in the forest after spectator.
Promising to see that my speed is good enough at times, but disappointing to not really achieve the full focus on the rest of the course that was needed. Had to bury myself to catch back time in the end!

Saturday Mar 30 #

2 PM

Orienteering race 55:30 [4] 8.19 km (6:47 / km) +276m 5:48 / km
shoes: VJ Bold dobbs

BUCS Individual 1st.
Very happy to take the win! Amazing area, started a bit steady but then really got into it. A few mistakes here and there (20-30 seconds on 2, 5, 9, 10) and about 80-90s on #19 right at the end of the course (was too low on slope to see boulder but convinced I was in the right place) meant I was nervous that I hadn't done enough, but think I won it on the long legs, taking 50s out of people on 6 and 14. Starting to find the orienteering pace that I'm looking for at last, just need to work on consistency and getting rid of the small mistakes (often direction, or when my picture doesn't quite match the ground).

Friday Mar 29 #

10 AM

Orienteering 50:01 [3] 5.21 km (9:36 / km) +289m 7:31 / km
shoes: VJ Bold dobbs

Abbey Craig Orienteering training (1:4000 map, definitely had to stay in control and reading ahead, good fun though and less physical than yesterday). 5m contours still meant it was a bit steeper than expected.
Fab time training pre-BUCS though, website report here:

Thursday Mar 28 #

10 AM

Orienteering 1:50:00 [3] 9.0 km (12:13 / km)
shoes: VJ Bold dobbs

Trossachs Orienteering training
Hamstrings sore/legs tired!
3x course in morning, 1x spiral course in afternoon
Forgot Garmin so distance v approximate

Wednesday Mar 27 #

7 AM

Running 59:22 [3] 12.43 km (4:46 / km) +12m 4:45 / km

Morning run (pre-brekkie), first 5km recovery, next 7.5km tried to up the pace but feeling a bit tired.

S&C 55:00 [3]

S&C Session C
WU mobility/stabilisation exercises
2 sets of each exercise:
Skater squats x12, 2kg
Press ups x20
Single leg deadlift x15, 12kg
Core row x16, 2kg
Single leg hip thrust x15
Side plank w/ hip flexion x20
Single leg calf raises, x15
V sits x20

1 set of
Pistol squats (found these v hard) x6-8
Modified handstand push-up, x8
Russian twist x30
Swiss ball single leg hamstring extensions, x15

Tuesday Mar 26 #

7 PM

Running 22:50 [4] 6.22 km (3:40 / km)
shoes: Saucony Freedom Iso

grass session on loop of astros (~650m):
2 laps (4:15), 1 lap (2:01), 2laps (4:20), 1lap (2:02) [2min recovery]
4x 2:30min hill sprints (4 runs in each set).
Running quite well, got a stitch for second pitch runs but happy with the session. Nice to be back home at TP with Bernard's group.

Running warm up/down 9:51 [1] 2.15 km (4:35 / km)
shoes: Saucony Freedom Iso

Monday Mar 25 #

11 AM

Running 42:40 [3] 9.58 km (4:27 / km) +2m 4:27 / km
shoes: Salming distance A3 #3

Steady run, ending up at gym

Running 15:15 [2] 3.1 km (4:56 / km)
shoes: Salming distance A3 #3

Jog back from gym...tired
12 PM

S&C 1:15:00 [3]

Standard new Monday session:
15min WU/mobilisation exercises
3 sets of each main exercise:
Split squats x10 40kg
Standing 3 point row x12 14kg
Two leg hip thrust x12 60kg
One arm kneeling shoulder press x10 7kg

Just one set of core/stability circuit as running home
Skater squats x12 (1kg)
Swiss ball planl extension x20
Single leg swiss ball hamstring curls x15
side plank w/ hip abduction x16
single leg calf raises x15
hollow body rocks 60s 1kg

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