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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Fionabunn

In the 7 days ending Jun 30:

activity # timemileskm+m
  Running6 4:13:24 28.6(8:52) 46.03(5:30) 967
  Orienteering7 4:04:23 24.94(9:48) 40.14(6:05) 392
  Total10 8:17:47 53.54(9:18) 86.17(5:47) 1358

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Sunday Jun 30 #

11 AM

Orienteering race 14:25 [5] 3.55 km (4:03 / km)
ahr:111 max:141 shoes: New Salming Distance

WRE ASOM City Race, 6th. A decent performance with 2 poor choices on 3 and 4 costing me the majority of my time. Quite annoying as on each one I had seen the optimum route and actually spent time planning, then made a silly snap decision at the control. Last section was mainly about speed and did reasonably although hamstrings were starting to cramp. Lucky I was still able to sprint at the end though as I caught a place on the run-in!

Running warm up/down 25:00 [1] 4.5 km (5:33 / km)
shoes: New Salming Distance

Hamstrings feeling a bit better than the previous 2 days in the WU...not so much after the race. Will need a few restful/easy days avoiding speed so will not session on Tuesday.

Saturday Jun 29 #

10 AM

Orienteering race (Knock-out heats) 10:59 [3] 2.66 km (4:08 / km)
ahr:170 max:187 shoes: New Salming Distance

ASOM Day 2: Knock-out sprint. Pretty steady run around the heats, top 5 qualified so fairly chill but didn't want to be in a strong semi-final so intended to finish quite high up. Took the lead after a few controls but made a route choice that I wasn't fully sure of (either way would have been fine if you committed). Looked back and saw everyone else had taken the left option so ran to join them but didn't realise how much ground I would lose. Put the burners on for a few controls to get back to the front and from then on was more confident in sticking to my route choices. Finished 1st, mainly a comfortable run.

Running warm up/down 8:39 [1] 1.52 km (5:41 / km)
ahr:140 max:153 shoes: New Salming Distance

1 PM

Orienteering race (Knock-out semi-final) 7:33 [4] 1.92 km (3:56 / km)
ahr:172 max:193 shoes: New Salming Distance

1st in Semi final, top 2 to qualify. Led from the start, was behind Natasha for a bit in the middle when I went on a bit of a banana after sighting the wrong building corner. On reflection several of the route choices were not optimum, but didn't matter too much as we had a gap over the others in the race.
3 PM

Orienteering race (Knock-out final) 8:53 [5] 2.21 km (4:01 / km)
ahr:175 max:196 shoes: New Salming Distance

Final was pretty exciting, good spectator support and great to be racing head-to-head against some top elite runners. Felt pretty bad physically (long day in >30 degree heat, had a stomach ache after my lunch until just before the warm-up and had a bit of a stitch, plus hammies still complaining) and as soon as we started knew it would be a grind. Became clear it was ungaffled and I was the only one taking different routes in the first loop. Wouldn't say any of them paid off, but none were disastrous or lost me much time. After the map exchange the leaders took a wrong turn allowing us all to bunch again. It was a long old burn-up to the finish and a tricky narrow approach to the run-in. Was practically a dip finish between Anna Serrallonga, Laura Robertson and I for 3/4/5th, lucky to just edge into 4th.
Kinda wish I had gone into this with fresher legs as it could have suited me more, but it was a really positive experience and I felt pretty in control at the pace the leaders were running. Not sure if they were just running tactically but it's definitely an achievable level of performance.
5 PM

Running warm up/down 28:00 [1] 5.0 km (5:36 / km)
shoes: New Salming Distance

Warming up/down throughout the day

Friday Jun 28 #

7 PM

Orienteering race (Relay) 16:24 [4] 3.58 km (4:35 / km)
ahr:161 max:192 shoes: New Salming Distance

ASOM Day 1, mixed Sprint relay, 2 runs each around the dunes and houses by Fort Napoleon (M,W,M,W). Dad had a bit of nightmare on his first leg, punching 5 extra controls (or just preparing for his 2nd leg, checking out the sites?) so set off a bit down. First run wasn't great, not sure on the first route choice, then missed a turning towards the end so took a sub-optimum route which relied on a gap in a hedge which had been filled in. Stood and contemplated bashing through, then turned back and went around, mildly annoying. Second run was better, we came 28th out of ~100 teams, not bad for father-daughter team (although not quite on the same level as the Key family).
Hammies super sore, hoping they loosen up over the weekend!

Running warm up/down 15:00 [1] 3.0 km (5:00 / km)
shoes: New Salming Distance

Thursday Jun 27 #

Note

Lost my Garmin so used Dads and now have accidentally added all the data stored on his watch to Attackpoint as it synced to my Garmin connect...no idea how to undo/delete but log is pretty messed up....EDIT Have fixed, manually deleting everything since December on Garmin Connect and Attackpoint. If anyone knows an easier way don't tell me to save the frustration
6 PM

Running warm up/down 20:49 [3] 4.55 km (4:35 / km) +15m 4:30 / km
shoes: Saucony Freedom Iso

Jog to the track

Running 18:44 [4] 5.41 km (3:28 / km) +25m 3:23 / km
shoes: Saucony Freedom Iso

Tempo to gate and back (13:50)
3x[6x100m turnarounds (60")], 3-4mins between sets
Hamstrings not gonna enjoy this speed.

Running warm up/down 9:20 [1] 1.61 km (5:49 / km)
shoes: Saucony Freedom Iso

Wednesday Jun 26 #

10 AM

Orienteering 1:10:00 [3] 10.0 km (7:00 / km)
shoes: New red inov8 (Xtalon 212)

Muiravonside orienteering (5km, 55mins, good slope-O practise), then return along the canal.

Tuesday Jun 25 #

10 AM

Running long 2:07:52 [3] 20.44 km (6:15 / km) +927m 5:06 / km
shoes: New red inov8 (Xtalon 212)

Hilly one with Grace in the Ochils. Possibly one of my favourite places for a long run now, beautiful grassy hills and great views. Nice steady pace but ran all the ascents and felt reasonably strong which was good after a term in Cambridge :) Shared the rucksack between us.

Monday Jun 24 #

11 AM

Orienteering 1:56:09 [3] 16.21 km (7:10 / km) +392m 6:24 / km
shoes: New red inov8 (Xtalon 212)

WU 21mins 3.8km
Orienteering course @Beecraigs 54mins 5km (was probably more wading than running and a few mistakes as well)
Hill reps 6x 80-85s hills up Cockleroy, working hard
Cool down

Was a damp one but enjoyable

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