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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Carys

In the 7 days ending Apr 21, 2008:

activity # timemileskm+m
  Orienteering3 3:21:04 13.32(15:05) 21.44(9:23) 33042 /58c72%
  Running3 2:27:00 12.73(11:33) 20.49(7:10)
  Cycling3 2:05:00 22.0(5:41) 35.4(3:32) 150
  Total6 7:53:04 48.05(9:51) 77.33(6:07) 48042 /58c72%
averages - sleep:8.3

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Monday Apr 21, 2008 #

Running 32:00 [3] 4.0 mi (8:00 / mi)
slept:9.5 shoes: Asics Gel 1120

1 mile slow with Matt, 2 miles steady, 1 mile recovery. Legs not too painful from the weekend which is good.

Sunday Apr 20, 2008 #

Orienteering race 1:10:22 [3] **** 5.4 km (13:02 / km) +130m 11:38 / km
spiked:7/14c slept:7.0 shoes: Twisters

Disaster. It shouldn't have been. I knew what I wanted to do - take it slow and steady and as I was running 3rd leg I knew that the green was meant to be bad. I deliberately took the long path option to #1 (especially after yesterday) so I could pick out the features on the way, I found that ok. #2 I didn't pay attention to my compass so ran 45 degs out and hit a path that I thought was a ride. I did realise that the contours didn't fit but was really hesitant and even when I knew where I was still overshot my control due to not concentrating on the detail in the circle. #3 was even worse, I couldn't read the detail at all, map and ground didn't seem to fit. The next few were slow but steady and good route choice. I went way too slow to #7 and still messed it up, knew where I was for #9 but messed up and after that lost confidence in what I was doing, so was ridiculously slow and hesitant. It was a complete shambles. I also had a blister from yesterday which I put Compeed on but didn't tape so that irritated me all the way around. I was tired from yesterday too and not running through the undergrowth well at all. Lots to work on!

Saturday Apr 19, 2008 #

Orienteering race 1:26:55 [5] **** 8.8 km (9:53 / km) +200m 8:52 / km
spiked:12/20c slept:7.0 shoes: Twisters

I messed up #1 by doing my normal run off like a headless chicken act and not having a good attack point. My navigation close to the circle was bad, so I had to relocate off a big feature close by. #2 was good but #3 I got confused between the ride and the path and made a 45 deg error (running theme for the weekend), spotted it quickly but still lost time. Another girl on my course kindly told me where the control was as I went past it - I managed to overtake her later I think! I got confused between the rides I'm sure that some weren't mapped. #6 I misread the contours but after #7 got into the map. There were quite a few long legs which were great as I felt good running across the terrain so ran pretty straight on all of them. My navigation in the detail was shocking, I really need to work on visualising and picking out what I need to know quickly. Having all the long legs though meant that I pulled back some of my lost time so I wasn't too far off the pace. The forest was lovely and easy to run through it was well worth travelling all that way to run in.

Friday Apr 18, 2008 #

(rest day)

Thursday Apr 17, 2008 #

Cycling warm up/down 30:00 [2] 4.0 mi (7:30 / mi)

From work to Hyde Park and then to Victoria. It would be a nice ride if there was no traffic!

Orienteering (LOK Score Event) 43:47 [3] * 4.5 mi (9:44 / mi)
spiked:23/24c slept:8.5 shoes: Asics Gel 1120

Hyde Park score event. I got 24 out of 30 controls. I ran anti-clockwise but in hindsight clockwise would have been best as I would have picked up more of the high scoring points. I didn't see the 30 pointer in the far south east I could have got that in my minute left! My thigh is a bit niggly after my sprint attempt on Tuesday it's not too bad though.

Wednesday Apr 16, 2008 #

Cycling 45:00 [2] 9.0 mi (5:00 / mi)

Running 55:00 [3] 5.5 mi (10:00 / mi)
slept:9.0 shoes: Asics Gel 1120

Run along canal with Matt, a little slower than usual but nice to stretch my legs as they were aching a bit after yesterday.

Tuesday Apr 15, 2008 #

Cycling 50:00 [2] 9.0 mi (5:33 / mi) +150m 5:17 / mi

Home from work via track. Lovely evening for it.

Running intervals (Track session) 1:00:00 [5] 5.2 km (11:32 / km)
shoes: Asics Gel 1120

1km warm up
600m slow bends, strides on straights
300ish fast *3 on grass
600m getting faster*2
300*4 reps
1200m fast
600m warm down

I think I have missed something, I must time it properly next week. I found it really tough - I hate sprinting, but am definitely getting a bit faster (so I'm told!). The recoveries didn't feel long today either.

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