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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sheap

In the 7 days ending Feb 24:

activity # timemileskm+m
  Orienteering 8 6:02:41 24.54(14:47) 39.5(9:11) 8755 /110c4%
  Running 7 1:42:11 9.69(10:32) 15.6(6:33) 161
  S + C3 1:02:13
  Total17 8:47:05 34.24 55.1 10365 /110c4%
averages - rhr:54

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MoTuWeThFrSaSu

Sunday Feb 24 #

10 AM

Running warm up/down 18:59 [2] 2.6 km (7:18 / km) +103m 6:06 / km
shoes: New x talons

11 AM

Orienteering race 40:08 [4] **** 4.1 km (9:47 / km) +104m 8:41 / km
ahr:161 max:181 11c shoes: New x talons

Birsemore Hill SOL
Plodded around the green. Scrappy on 1,7,8,9. Biggest mare was to number one where I by accident sent issy sunley in the wrong direction then realised a min later and ran back to try and find her. No luck, am very sorry:( Helped some crying little people also so very eventful number 1. Legs feeling v leady now.
12 PM

Running warm up/down 11:30 [3] 2.2 km (5:14 / km) +14m 5:04 / km
shoes: New x talons

Saturday Feb 23 #

8 PM

Orienteering race 49:27 [5] **** 5.5 km (8:59 / km) +99m 8:15 / km
ahr:158 max:185 spiked:5/12c rhr:53 shoes: New x talons

British Night Champs
Good 1,2 then didn’t remember where the extra ride was on the map so v hesitant to 3 and saw Caitlin going v fast so tried to speed up. Spiked the route to my attack point to 4 then faffed for a good 3 mins looking for it. 5 was a pickle, binned 5 mins ish as didn’t go far enough and thought I knew better than my compass. Messy to 6 lost 1-2 mins. Good 7,8, half way to 9. Again faffed approaching circle. Too far left to 10 fine to the rest. Legs not too tired so happy with 3rd.
9 PM

Running warm up/down 38:14 [2] 5.2 km (7:21 / km) +8m 7:18 / km
shoes: New x talons

Before and after with Rachel and amber

Friday Feb 22 #

2 PM

Orienteering (Slope O) 42:31 [2] *** 2.9 km (14:40 / km) +173m 11:18 / km
ahr:127 max:165 9c shoes: Scruffy x talons

Pannannannannich
Walked round lovely wood at the bottom of the mountain looked like inshriach.
6 PM

Running 10:00 [2] 1.5 km (6:40 / km)

7 PM

Orienteering (Night O) 49:18 [2] **** 4.5 km (10:57 / km) +109m 9:46 / km
ahr:141 max:163 7c shoes: Scruffy x talons

Cambus O May
Wogging round looking for party hats. Alright up until 8 where caught dad up and spent 15 mins looking for the part hat then chickened out cuz we were scared we were going to go out of bounds!!!!!!!!! Rest was ploddingly fine.

Thursday Feb 21 #

11 AM

Orienteering (Low visibility ) 1:25:42 [3] **** 8.4 km (10:12 / km) +214m 9:03 / km
ahr:149 max:178 25c rhr:54 shoes: New x talons

Fairy Knowe & Doon Hill
Area looked like a forest out of Star Wars. Pretty tough going as wind blown everywhere and some steep parts. 1st course with Anna taking different route choices (backs a bit sore from going up and over). 2nd course v low visibility needed a head torch and more crawling. Overall v gd technical training and didn’t get too lost just a few blips.
2 PM

Orienteering intervals (Sprint) 14:06 [4] *** 3.1 km (4:33 / km) +7m 4:30 / km
ahr:155 max:183 17c rhr:54 shoes: Track shoes

Sprintervals around not a primary school. Few route choice errors but at least I didn’t cross the OOB fence on the last control.
3 PM

Running warm up/down 5:35 [2] 1.1 km (5:05 / km) +3m 5:00 / km
shoes: Track shoes

Wednesday Feb 20 #

6 PM

Orienteering (Night O) 38:50 [3] *** 5.8 km (6:42 / km) +59m 6:22 / km
ahr:165 max:182 16c shoes: Scruffy x talons

Tulliallan FVO Night O

Stuck with Anna for first 2 controls then dropped at 5. Rest of the course totally on my own, except kept seeing GG on the long. Pretty clean until 13 where a bad route choice led to some crawling on my tummy under rhododendrons for a good 2 mins. Good getting practice looking for shiny things in the forest and added bonus of winning course by 4ish mins.
7 PM

Running warm up/down 10:00 [1] 1.8 km (5:33 / km) +12m 5:23 / km
shoes: Scruffy x talons

Wu and wd v minimal unfortunately as running a wee bit tight on time (thanks to the Scottish police man sending us the wrong way ta:))

Tuesday Feb 19 #

8 PM

S + C 42:13 [3]
(rest day)

With dad and bro.

Monday Feb 18 #

6 PM

S + C 10:00 [3]

Nice lil blast with tommy who was constantly reminding me he can do plank for 6 mins but by accident deleted the video of him doing it hmm...
7 PM

Orienteering (Night) 42:39 [3] *** 5.2 km (8:12 / km) +110m 7:25 / km
ahr:155 max:179 13c rhr:54

Night O training at Cowdray.
Pretty clean, waiting for dad where I thought the control should be. Only got it wrong a couple of times. Met some really shiny eyes and snuck up on them, turns out it was 15 ish frogs in a puddle:)

Running warm up/down 7:53 [2] 1.2 km (6:34 / km) +21m 6:02 / km

Mud skating
9 PM

S + C 10:00 [3]

Have way too much energy so did the exercises again.

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