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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: FW

In the 7 days ending Nov 12, 2017:

activity # timemileskm+m
  Orienteering3 4:27:00 24.48(10:54) 39.4(6:47)23 /0%
  Running3 2:21:20 18.14(7:47) 29.2(4:50) 680
  Stretching3 35:00
  Strength and Core1 35:00
  Total8 7:58:20 42.63 68.6 68023 /0%
averages - sleep:7.7

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MoTuWeThFrSaSu

Sunday Nov 12, 2017 #

Orienteering race 1:08:00 [3] *** 10.1 km (6:44 / km)
spiked:23/

Anagach Brown - Kept it steady at the start and nailling 1 and 2. Lost 1mins on 3 as i looped round a path by accident but hit it perfectly once i relocated. Smooth all the way to 20 after this with minimal time losses, a few 10s here or there on lack of terrain visualisation on approach but was acing control circle visualisation. Taking the path from 15 was a mistake as it lost me 1.5mins. I mistook a earthbank for a index contour, so lost out on the good choice. 16 was the biggest waster during this 'smooth' time, as i looped into it after spending longer on track. Was right on 20 as i lost map contact. Dropped into a depression by accident at 22 and lost 1mins, slow and steady and i would have been fine. then clean to finish except wallowing in a bog.

Pleased with this leg.....
AnagachSL

Orienteering 1:17:00 [3] 10.1 km (7:37 / km)

Tomvaich technical training. Line course to start then 2 circular map courses. Clean on second course but a few pauses and tired legs. Mistakes on first were losing contact in a vague area and not looking closely for the small kite. I triple check my location by running to other re-entrants before finding the kite! Very please to keep the concentration throughout. Made it 20km of orienteering in a day by collecting controls :)

Stretching 10:00 [3]

perfect10

Saturday Nov 11, 2017 #

Stretching 10:00 [3]

perfect10
11 AM

Orienteering 1:10:00 [3] 10.0 km (7:00 / km)

Crathie TT - Line, Corridor and Control Pick. Good area but small. Good to do some good TT.

Line - All accurate except from not dropping far enough just after start and heading up wrong hill at the end.
CrathieLine

Corridor - Once into it i was technically quite accurate, maybe i should try some of these under pressure, e.g. running quickly as it would make them harder. Unnecessary loop at end is i misinterpreted the contours.

CrathieCorridor


Control Pick - All good and executed quickly except from 7, which was a miss as i was the other side of some gorse. 7-8 was the other mistake, should have just gone straight instead of doing half round the outside, half through the gorse, also paused in the circle at this one at an incorrect boulder. Blue line indicates route i should have taken.

CrathieCP

3 PM

Running 49:00 [3] 8.9 km (5:30 / km) +350m 4:36 / km

Up hill behinf cottage. Chilled out with good views, did a few extra loops with JW.

Thursday Nov 9, 2017 #

Running 50:30 [3] 10.2 km (4:57 / km) +330m 4:16 / km
slept:8.0

Corrennie from home. Taking it easy, inner lower r leg feeling tight. Need to stretch and sort out. Feel shoes are wearing out and causing alot of overpronation meaning inner leg is even tighter. Took and cameras I thought the sunset could be dramatic, but nothing to rival the sunset I witnessed last year.

Wednesday Nov 8, 2017 #

Orienteering 37:00 [3] 6.7 km (5:31 / km)

DNC #2. - Hazelhead. Organiser did well for the area. Lack of reflectors made it slightly more interesting. Despite the very easy urban navigation I still managed to spend 5mins at 16. Didn't take bearing and didn't use compass. Need to use compass more at night and slow it down!. Kept losing map contact as running was quick and scale small.

Orienteering 15:00 [3] 2.5 km (6:00 / km)

Warm Up + JW's control pick warm down.

Tuesday Nov 7, 2017 #

2 PM

Running 41:50 [3] 10.1 km (4:09 / km)
slept:7.5

Not feeling the motivation today, cold and dull weather. Round by Bridge of Alford and the Wellhouse climb. Feeling ok despite the cold air.

Monday Nov 6, 2017 #

Strength and Core 35:00 [3]

Strength and Core exercises, trx and basketball.Strength Running Routine then mix of lunges, squats and various killer core exercise with the trx.

Note
slept:7.5

Stretching 15:00 [3]

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