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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: FW

In the 7 days ending Dec 10, 2017:

activity # timemileskm+m
  Running5 3:34:30 29.08(7:23) 46.8(4:35) 480
  Orienteering4 3:18:14 17.77(11:09) 28.6(6:56) 30023 /26c88%
  Stretching6 59:00
  Strength and Core1 35:00
  Total7 8:26:44 46.85 75.4 78023 /26c88%
averages - sleep:8.5

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MoTuWeThFrSaSu

Sunday Dec 10, 2017 #

Running 20:00 [3] 4.0 km (5:00 / km) +80m 4:33 / km

Warm Up/Down - Cold

Orienteering 47:54 [3] 6.8 km (7:03 / km)
spiked:9/11c

Birsemore Level D

2mins mistake to 1, just no thinking as peeled up into forest off track too early. Good to 2 and 3, longish route to 4 as bearing was dodgy, (1mins) 5 and 6 were fine, 7 paused early as went over hill and didn't drop enough, 8 mucked around hopping over boulders then paused early as i wasn't sure of the light green. Rest to finish were good; I knew carnferg was hot on my heels, so turned the afterburners on and focused well.

Mistake to 1
-Turned off track at wrong bend, oops
-Image also shows that i could have been more direct to 7, although my plan was to hit the hill and follow the cliffs.
Birsemoreoops

Good Bearing to 2
birsemoregb

Way off line at 4, happened at night cup as well, akmost identical mistake, something funny about that area that me and my compass don't like, at least i avoided the bog
Birsemorebb

Stretching 15:00 [3]
slept:9.5

Saturday Dec 9, 2017 #

Orienteering 1:15:00 [3] 10.2 km (7:21 / km) +300m 6:25 / km

Orienteering Sessions on long run. Analysis to follow.

Areas were as follows; Corsearder and Tom's Cairn, Shooting Greens(the good bit!), west end of Glen dye and Woods of Easter Clune

Focuses was on compass work, mostly went well, and pleased how it is improving.

Corsearder
-All good except mistake on way to 3, was on a good bearing but for some reason peeled of to turn down slope, still not sure why i did it as my bearing was fine.
-Got caught up in gorse at far end which made bearings impossible.

CAL1

Shooting Greens
-Not running real quickly but was in total control, a few good bearings but was often having to avoid trees/bracken so a bit wiggly.
SGL

Glen Dye
-Got into the flow of things hear had had some nice straight bearings :)
- A few pauses but mainly to look at my tiny map as got the print scale wrong, oops!
DGL

Woods of Easter Clune
-Started accurately, but lost concentration a few time, regained it for leg after but 2 bigger mistakes.
-First was in open, bearing was too far off, ended up at a boulder, but no the right one! Should have seen from contours that i was off line.
-Next was to 8 where i overshot and was slightly left. Feeling tired and lost concentration after a good leg to 7.
-Leg to 9 was way off due to not being at 8 and a poor bearing. Missed 10 but 11 to 13 i tried to put my self under pressure and things went really smoothly.
ECL

Overall good session which tested my concentration.

Next steps are to keep working on accurate compass work and a bit more visualisation for end of leg accuracy.


Running 35:00 [3] 8.3 km (4:13 / km)

Running on tracks/roads/trails between areas. Good to do alot of terrain running on a long run and incorporating bits of o made it interesting and was a good mental challenge after 1.5h running.

Stretching 10:00 [3]

Friday Dec 8, 2017 #

Orienteering 35:00 [3] 4.6 km (7:37 / km)

Easy Day so did a short orienteering session round Tillyfourie east with concentration on compass work.

Session went well, nailed first 3, then for some reason red the vegetaion incorrectly and dropped down by the wrong boundary (wasn't using a bearing at this point as i had to avoid a clump of dark green). After that pretty good till i over shot eight as i didn't think that the man made boulder stacks would be mapped as a big boulder! Aborted attempt to nine as i was running out of time and didn't fancy a clamber through felled trees. Instead went back to check out eight and seven again which both went perfectly before taking a bearing to 22. Gradually drifted right on this bearing but corrected just before the circle. Short but good session and was feeling very comfortable running in terrain.

tillyfourie1

tillyfourie2

Thursday Dec 7, 2017 #

Running 46:00 [3] 10.2 km (4:31 / km) +150m 4:12 / km
slept:7.5

Easy Haughton and Murray Parks. Very windy, a few trees down and loads of sizable branches. Went out downwind in the open and back upwind through the forest to avoid the worst of the wind. Calf muscles are quite tight from last two days, will stretch more tonight.

Strength and Core 35:00 [3]

Just maintenance and well needed as i haven't done any in 7 days, oops!

Stretching 8:00 [1]

Wednesday Dec 6, 2017 #

Running 32:00 [3] 7.2 km (4:27 / km)

Easy round bridge of Alford and Montgarrie.

Running 12:00 [3] 1.9 km (6:19 / km)

Warm up/cool down

Orienteering 40:20 [3] *** 7.0 km (5:46 / km)
spiked:14/15c

Crathes Night O - Best yet, very consistent in route planning and execution although I was hesitating too often in the circle, probably 5 × 15s plus one longer 40s pause at 3. Overall pleased with run and compass work when not running on paths!

Results - 2nd to JW - 4mins down. Initially hard to see where this time was lost but a few mistakes in the circle plus poor leg and dropping early at three at least 2.5-3mins accumulate. Plus it was second run of the day so legs quite tired.

Crathes40s

Stretching 6:00 [3]

Tuesday Dec 5, 2017 #

Running 31:30 [3] 7.2 km (4:23 / km)
slept:8.5

Warm Up and Down to and from Corrennie. Pretty warm for 8am in November.

Running intervals 38:00 [5] 8.0 km (4:45 / km) +250m 4:06 / km

Pyramid intervals on rolling hill. Session was 1' + 2' + 3' +2' +1' + 2' + 3' +2' +1' + 2' + 3' +2' +1' all with 1' rest between between. On fire tracks and up and down a fair bit, worked well as some intervals were fast down then slow up whilst others were just up or down. Wore my trail talons, forgot how good they feel to run in. :)

Stretching 12:00 [1]

Stretch and Roller

Monday Dec 4, 2017 #

Note
(rest day)

Well earned rest day.

Stretching 8:00 [3]

More Roller than Stretch

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