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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: FW

In the 7 days ending Dec 3:

activity # timemileskm+m
  Running5 4:48:10 32.37(8:54) 52.1(5:32) 1385
  Orienteering2 2:34:00 12.43(12:24) 20.0(7:42) 5509 /13c69%
  Stretching6 1:06:00
  Cycling1 30:00
  Strength and Core1 25:00
  Total7 9:23:10 44.8 72.1 19359 /13c69%
  [1-5]7 9:03:10
averages - sleep:8.6 weight:70.2kg

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MoTuWeThFrSaSu

Sunday Dec 3 #

Orienteering 1:30:00 [3] 12.0 km (7:30 / km) +550m 6:06 / km
slept:9.0

Glen Tanar Training. Good session with only one big mistake due to lack of concentration. Compass work between controls with blocked out legs. Good challenge. Drifted of bearing to feature on one leg resulting in the mistake and was slow in the circle on a couple.
Microsprints, ran off the map on the first and took 10.5mins, second one I nailed and only took 5.5mins! Good for trying to create a plan in a short amount of time.

Analysis taking into consideration that legs were blanked out unlike this map.
Course 1
GTTC1j

First control fine small pause 100m early. Second one, let control on bearing which was a few degrees out but halfway along the leg (circled in red) i headed off towards an enticing reentrant, ignoring my bearing.
Rest were fine and pleased with my execution of the leg after the mistake

Course 2
GTTC2

All good to 1, good straight bearing to 2 bu dithered in circle. Ok to 3 as well although not as straight. Contoured to 4 and was pleased with how accurate i was. Straight-ish to 4, thought the gps trace may have been more of a straight line as i felt in control the whole time. Acceptable to 5 but a bit all over the place back and forth.

Aim for next few weeks is really good clean compass work instead of just acceptable.

Stretching 6:00 [3]

Quick Stretch

Saturday Dec 2 #

Running hills 1:12:00 [3] 13.0 km (5:32 / km) +550m 4:34 / km

3*10mins uphill efforts on trails. Good session and hard in the snow. Long cool down from top of Corrennie home.

Stretching 20:00 [0]

Long Perfect 10

Friday Dec 1 #

Running hills 38:20 [3] 6.4 km (5:59 / km) +275m 4:56 / km
weight:70.2kg

Dark, cold, snowy and end of the week, little motivation to head out in such grim conditions but I did. Three times round the classic knockfullerfree steep loop ( about 70m of climb at 24% each loop). Taking it nice and easy whilst trying to stay upright in the snow.

Stretching 10:00 [3]

Post Run Stretch

Thursday Nov 30 #

Running 1:28:50 [3] 15.1 km (5:53 / km) +560m 4:58 / km

Snow day so had the time to do one run instead of two shorter activities. A bit of snow at home but nothing much so headed out towards Corrennie. Probably just enough on main tracks to ski but would be marginal. Took in a few trails before heading up through 2ft snow drifts on main track to reach top before having fun bounding down the deep snowy heather.

Stretching 10:00 [3]

Stretch plus roller

Wednesday Nov 29 #

Orienteering 1:04:00 [3] *** 8.0 km (8:00 / km)
spiked:9/13c slept:8.0

DNC Potarch. Remove the first two and last two controls and I would have had a near perfect run. Controls 2-9 was the best night o have have ever run, smooth, fast and accurate. Horrific mistakes at 2 and 10 but I will take away the positives from the good orienteering in the middle.

Turns out i was fastest from 2-9 by 90s, quite pleased with this as it shows when I am concentrating i can be quick.

Rest was shocking, should trust compass more.

Running 20:00 [3] 3.2 km (6:15 / km)

WU and CD

Stretching 5:00 [3]

Short Stretch

Tuesday Nov 28 #

Note
slept:8.5

Running 35:00 [3] 8.0 km (4:23 / km)

Warm Up/Down to/from Haughton Park

Running intervals 34:00 [5] 6.4 km (5:19 / km)

Interval Session round not so slippy field in Haughton Park.
5 × 1mins then 5 × 2mins then 5 × 1mins all with 1mins rest
Good session, and felt good average pace for moving time was
3:08 per km. Felt good and that was reflected in the pace. :)
Nice surprise of a trophy from the club when I got back to school.

Strength and Core 25:00 [3]

Focus on core as legs had already had a good workout today.

Monday Nov 27 #

Cycling 30:00 [3]
slept:9.0

Easy Turbo

Note
(rest day)

Stretching 15:00 [3]

Stretch and Roller

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