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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gracemolloy

In the 7 days ending Mar 24:

activity # timemileskm+m
  Orienteering 5 3:31:56 20.33(10:25) 32.72(6:29) 478
  Running 5 3:08:11 22.19(8:29) 35.71(5:16) 558
  S&C1 1:00:00
  Stretching 1 20:00
  Total8 8:00:07 42.52 68.43 1035
  [1-5]8 7:40:07

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MoTuWeThFrSaSu

Sunday Mar 24 #

12 PM

Running 9:39 intensity: (17 @1) + (40 @2) + (7:54 @3) + (48 @4) 1.4 km (6:54 / km) +101m 5:04 / km
ahr:157 max:167

Orienteering 26:39 intensity: (18 @2) + (2:23 @3) + (15:09 @4) + (8:49 @5) 4.09 km (6:31 / km) +71m 5:59 / km
ahr:176 max:188

Selection Middle - Hampsfell
Really good for the majority, orienteering well and feeling decent running. Then I found Niamh at 12 but she gained 10/15s going to 13 just by getting a nicer line. I knew she was heading too high to 14 but I didn't back myself and kinda split the difference between where she was going and where I wanted to go. Ended up losing 30s way too high up the slope. Solid race in the bag and happy to get through this one with minimal technical prep. Good weekend and just really enjoyed being back racing.

Running 14:54 intensity: (1:12 @2) + (8:54 @3) + (4:48 @4) 2.7 km (5:31 / km) +54m 5:01 / km
ahr:160 max:174

6 PM

Running 40:34 intensity: (28 @1) + (27:32 @2) + (12:34 @3) 7.92 km (5:07 / km) +67m 4:55 / km
ahr:148 max:157

Feeling restless and underexercised so went for a lap of the loch then back up past the leisure centre.

Saturday Mar 23 #

3 PM

Running 11:07 intensity: (41 @1) + (1:05 @2) + (6:53 @3) + (2:28 @4) 2.01 km (5:32 / km) +32m 5:07 / km
ahr:156 max:172

Orienteering 13:29 intensity: (2 @1) + (28 @2) + (57 @3) + (11:45 @4) + (17 @5) 2.94 km (4:35 / km) +12m 4:29 / km
ahr:170 max:189

Selection Sprint - Lancaster Uni
Pleased with this. Didn't make any 'mistakes', just some hesitations and poor flow (actually came to a dead stop 3 times when I ran out of plan). This was the plan though - not to worry about not stopping, just double checking all my routes were clear and keeping in contact at all times. Not moving as fast as some of the others so some more speed (both running and orienteering) is needed but plenty of time for that.

Running 18:07 intensity: (1:09 @2) + (7:13 @3) + (9:12 @4) + (33 @5) 3.15 km (5:45 / km) +25m 5:32 / km
ahr:165 max:185

Thursday Mar 21 #

8 AM

Orienteering 14:42 intensity: (26 @1) + (14:12 @2) + (4 @3) 2.64 km (5:34 / km) +3m 5:32 / km
ahr:143 max:150

Swapped a speed work session for some more o training. At Grangemouth rerunning the Sprint Scotland training day. Warm up on the visualisation course, trying to always have planned ahead but without excessively looking at the map.

Orienteering (Intervals) 19:36 intensity: (1:04 @1) + (6:21 @2) + (10:05 @3) + (2:06 @4) 2.77 km (7:05 / km) +6m 7:01 / km
ahr:150 max:170

Practising starts. 10 sets of 3 controls, not looking ahead to simulate starting a course. Reps were about 1 min and I took 1 minute static recovery between reps. Average 3:54/km for the orienteering.

Orienteering 13:58 intensity: (10 @1) + (1:06 @2) + (12:42 @3) 2.74 km (5:06 / km) +2m 5:04 / km
ahr:154 max:159

Cool down around the short legs/long legs course. Ran into a dead end which I then remembered running into when I did it last summer.

Wednesday Mar 20 #

6 PM

Running 18:46 intensity: (58 @1) + (5:38 @2) + (12:10 @3) 3.82 km (4:55 / km) +6m 4:52 / km
ahr:146 max:160

Orienteering 43:25 intensity: (31 @1) + (8 @2) + (3:19 @3) + (39:21 @4) + (6 @5) 5.67 km (7:39 / km) +133m 6:51 / km
ahr:170 max:181

FVO Night O - South Achray
Moving nicely but keeping it in control. All going well until I just missed 15 and then ran around a bit and then lost my head on the last couple - not checking my compass at all. Core skills are all there, just need to keep the head in the game.

Running 10:52 intensity: (13 @1) + (10:39 @2) 2.0 km (5:26 / km) +6m 5:21 / km
ahr:135 max:149

Tuesday Mar 19 #

11 AM

Orienteering 36:24 intensity: (1:10 @1) + (5:57 @2) + (22:37 @3) + (6:40 @4) 5.46 km (6:40 / km) +114m 6:02 / km
ahr:155 max:173

Decided to do some orienteering instead of a long run this week. Did 2 old FVO night O courses on Gallamuir Woods and Barr Wood which are only 10 mins drive apart so just drove straight over and started the second one immediately.
Gallamuir course - initially very poor following compass in terrain but improved through the course, although there were more contour features to help too later on. The huge pigs weren’t fenced in and one of them chased me which was pretty scary cause it was shifting well for 100+kg.

Orienteering 43:43 intensity: (25 @1) + (6:57 @2) + (25:55 @3) + (10:26 @4) 6.4 km (6:50 / km) +137m 6:10 / km
ahr:157 max:175

Barr Wood course - struggling to read the map whilst running in terrain so quite stop start but not too bad other than that.
8 PM

S&C 1:00:00 [2]

Stretching 20:00 [0]

Monday Mar 18 #

1 PM

Running 1:04:12 intensity: (16 @1) + (5:21 @2) + (41:34 @3) + (17:01 @4) 12.71 km (5:03 / km) +266m 4:34 / km
ahr:159 max:175

Steady effort up to Beecraigs, not Cockleroi cause the tracks are closed for a couple of weeks :(, Witches Craig, Bombhole, Go Ape and back. Shifting nicely today.

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