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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kido

In the 7 days ending Aug 17:

activity # timemileskm+m
  Orienteering3 3:25:06 16.43(12:29) 26.44(7:45) 591
  Jogging4 53:56 5.72(9:26) 9.2(5:52) 140
  Total4 4:19:02 22.15(11:42) 35.64(7:16) 731

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Thursday Aug 15 #

11 AM

Jogging warm up/down 12:51 [3] 2.29 km (5:37 / km) +8m 5:31 / km

Long way to the start of the spectator race.

Orienteering race 45:17 [3] 5.7 km (7:57 / km) +135m 7:06 / km
ahr:143 max:161

Nice little trot around the spectator race. Taking it very easy, body very very reluctant. Feet and ankles not enjoying the bare rock as they were already very sore. Walking a lot and not pushing at all. Only real mistake was coming out of #2 the wrong way, but otherwise I was just orienteering very lazily, sort of getting to the circle and then walking vaguely into the control. Enjoyed it except for the run back to the finish from the forest which was just some pretty dull straight running for about 1.5km, but I guess fair enough so that the assembly could be underneath the fort which was quite cool.

Wednesday Aug 14 #

2 PM

Jogging warm up/down 8:20 [3] 1.38 km (6:02 / km) +19m 5:39 / km

Orienteering race 1:41:02 [5] 14.21 km (7:07 / km) +261m 6:31 / km
ahr:168 max:181

WOC Long Distance - 45th Place

Quite happy with this! I chose quite a left route (on the road) on the first long leg to #5 which seemed like a mistake at the time but it was reasonably fast and some of the better runners also took it. I stayed on the track for quite a long way on the second long leg to #8 and popped out on the road around the same time as Jo who had gone straighter so I was quite happy with my decision to stay on the track. Unfortunately I made a largish error (maybe 2min) at the end of the leg at #8 when I didn't know where I had come off the track.

My only other irritation was my silly route to #11 when I should have stayed on the track and gone around the bottom but I came off the track at the bottom of the hill and then climbed over. I was quite tired by then so it was a pretty slow choice.

Was caught by Lizzie in the run through and we found a Ukrainian girl at 15 so that was a nice little group for the last loop. Led through one of the controls mostly because I could see the dude sitting at the control from 100m away...

Was probably mainly stymied by what I had been saying all week; I am getting the nav OK in this terrain (as evidenced by a pretty clean run) but I lack the confidence to really push and I hesitate constantly. I feel like having one more week of training (maybe with a gap in between the two) would have been really helpful.

I'm also not that strong in the terrain and some of the other girls seem to float through it effortlessly! The undergrowth was quite a bit more challenging than I was expecting / than what I'd experienced at e.g. Gillingsrød. Maybe I should listen to the people that say gym work is valuable...

Was hoping to equal my 35th like in 2012 but I'll take this!

Tuesday Aug 13 #

3 PM

Jogging 24:05 [2] 4.01 km (6:00 / km) +83m 5:27 / km

Veeery easy run in an attempt to loosen up my back and ankles. Did help a little bit. Felt very hot. Feeling nervous.

Monday Aug 12 #

Note
(rest day)

Walk / jogged around the model map (more walking than jogging).

Sunday Aug 11 #

10 AM

Jogging warm up/down 6:34 [3] 1.09 km (6:01 / km) +30m 5:18 / km

Orienteering 58:47 [3] 6.53 km (9:00 / km) +195m 7:50 / km
ahr:155 max:172

On Gillingsrod again, some more long legs (at 1:15 this time). Was happy with my route to 1 but mucked it a bit at the end, went too far N past the control and had to come back. Tried to do that one at a bit of an effort (about tempo HR). 2 and 3 were fine but then my next one was an absolute disaster, never found the control and decided I'd been out long enough so went to 5 (found it fine) and then finished.

Biggest learning (as Lars keeps trying to drill into me): use the hilltops. They aren't that much more climb, and they are a definite feature to navigate by. Even if they aren't the absolute best route they are safe and easy for a newby like me!

Jogging warm up/down 2:06 [3] 0.43 km (4:53 / km)

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