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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jlf

In the 7 days ending Apr 21, 2008:

activity # timemileskm+m
  Orienteering4 4:06:00 14.85(16:34) 23.9(10:18) 22043 /51c84%
  Running3 1:26:00
  Total5 5:32:00 14.85 23.9 22043 /51c84%

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Monday Apr 21, 2008 #


Really wanted to train today but after accident could not bend knees and was in agony so had to take the time off.
Left knee has still very strange lump ut right knee seems to just cut and bruise isn't hurting so thats good.

Sunday Apr 20, 2008 #

Running warm up/down 15:00 [3]
shoes: Twisters

Warm up efore relay, hard as rushed for time through relay changes.

Orienteering race 54:00 [4] *** 5.4 km (10:00 / km)
ahr:174 max:194 spiked:11/12c shoes: Twisters

British Relay First leg without rest of team.
Started well, ignoring others but was running strong and accurately. Made one route choice error where I was affected and distracted by others who took the and route and didn't have confidence to take my planned route.
Then I made ig mistake in first control in the green and after that although I was accurate I was slow and just couldn't fight hard enough to run harder as I knew I had no team. A bad excuse but the truth. Really need to work on psycholgy stuff more....but positive that all but one control was good.
Annoyed at time though.

Saturday Apr 19, 2008 #

Running warm up/down 25:00 [3]
shoes: Twisters

Run to start and around start area, focusing head as well.

Orienteering race (British Classic) 1:55:00 [5] *** 9.5 km (12:06 / km) +220m 10:51 / km
ahr:172 max:191 spiked:16/20c shoes: Twisters

Classic race.
Aimed to run as hard as I could to see if I was more accurate and could chanel adrenaline to be positive and I could.
The first 10 controls were brilliant, one little wole at control 4 but perfect other than that. Started to slow down out of 10 as 4 close controls I didn├Ąt want to mess up, slowed down too much but hit them perfectly. From 13 started to struggle with fitness and therefore was too slow and inaccurate. Made ig mistakes on 14 and 15 ut was still fighting.
listers were starting to form all over both feet.
Got half way to 20 and feet were agony and eventually just couldn't keep shoes on so walked to 20 and then ack to finish.
Really positive that the start went well, as ran hard and accurately.

Friday Apr 18, 2008 #

Orienteering 20:00 [3] *** 3.0 km (6:40 / km)
spiked:8/9c shoes: Twisters

Training event - Roseile.
Taking it easy but felt amazing and was spiking controls. I made some 'over safe' route choices but learnt quickly that it was not worth it, important for tomorrow. Felt really good throughout and the line was more successful than usual, slowed down but kept running throughout. Only did half of the line though as I was not sure how long the others would be running for.
Well worth going!

Thursday Apr 17, 2008 #

Running 46:00 [4]
ahr:180 max:193

In Edinburgh. Ran 1 and a half laps of meadows harder than planned but was feeling really strong! Then did 6 x 100m coordination strides, jogged round and met Becky and Jess so joined them for jog back with wind ups (but wasn't so speedy on these....) and then jogged back to Sophie's.
Legs felt really good and I felt strong, but HR really high...

Wednesday Apr 16, 2008 #


Travelling yet again... and sleeping on floor of stansted airport!!

Tuesday Apr 15, 2008 #

Orienteering (Technique) 57:00 [3] **** 6.0 km (9:30 / km)
ahr:159 max:185 spiked:8/10c shoes: Twisters

Technique training and confidence building with Linda, at an easy pace as neither of us feeling well (I had slept for 4 hours on sofa before)
Went from Kristinehamn club house.
Was really hesitant and confidence really low at start but worked on some techniques with Linda and suddenly started spiking all the controls. I am much more accurate when I run at a better speed so ran last 3 controlsfaster and stronger and was perfect.
Really good session, and easy on the legs.

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