Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Julia B

In the 31 days ending Oct 31, 2008:

activity	#	time	miles		km		+m
Orienteering	11	10:23:00	42.25		68.0		1870
Running	15	7:56:00	32.31		52.0		250
Gym	3	1:55:00	22.68		36.5
Core	3	53:00
Terrain Runs	1	45:00	3.73	(12:04)	6.0	(7:30)
Weights	2	8:00
Total	20	22:00:00	100.97		162.5		2120

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Friday Oct 31, 2008 #

Running warm up/down 30:00 [2] 2.0 km (15:00 / km)
shoes: Walsh

5 minute warm up jog to Frith Hill
25 minute warm down walk/jog from Windmill Hill back to home

Running 5:00 [2]
shoes: Walsh

Jogging from Frith Hill to Windmill Hill

Orienteering 1:30:00 [3] 8.0 km (11:15 / km) +250m 9:44 / km
shoes: Walsh

Frith Hill
Shadowed (tried to keep up with/follow) Peter for two controls but he like killed me so we had a change of plan.
Instead we did some head to head racing legs, he let me have a head start though ;)

Appox did 3km...pure guess
Intensity 3

Windmill Hill
Did approx 5km around the World Cup 2005 mens relay course. Was pretty decent although feeling pretty shattered!
Made sure I had attack points
Intensity 2

Thursday Oct 30, 2008 #

Running warm up/down 10:00 [2]
shoes: Nike Flats

Gym long 55:00 [3] 21.5 km (2:33 / km)
shoes: Nike Flats

Machine: Bike
Length: 20.2km
Time: 45 minutes

Machine: Tredmill
2 repitions of -
Time: 3 minutes
Speed: 8
Gradient: 10%

Between hill reps -
Time: 2 minutes
Speed: 11
No Gradient

Weights 3:00 [2]

Machine: Shoulder Press
Weight: 7kg
Reps: 25

Machine: Chest Press
Weight: 10kg
Reps: 15

Machine: Leg Press
Weight: 45kg
Sets: 2
Reps: 10

Wednesday Oct 29, 2008 #

Orienteering race 1:10:00 [4] 9.7 km (7:13 / km) +250m 6:24 / km
shoes: Twisters

Running warm up/down 15:00 [1]
shoes: Twisters

10 minute warm up inlcuding jog, drills and stretches
5 minute warm down

Running 20:00 [3] 2.0 km (10:00 / km)
shoes: Twisters

A run added onto my course to get in my 80 or 90 minute run a week

(the distance is a random guess??)

Tuesday Oct 28, 2008 #

Gym 40:00 [3] 15.0 km (2:40 / km)
shoes: Nike Flats

Machine: Bike
Level: 8
Programme: Hills
Time: 10 minutes

Machine: Bike
Level: 5
Programme: Strength
Time: 20 minutes

Machine: Tredmill
Incline: 15 (maximum)
Time: 5 minutes
Speed: 7

Machine: Tredmill
Time: 5 minutes
Speed: 12

Core 20:00 [1]

20 sit ups
20 lunges
20 hip raises

Sunday Oct 26, 2008 #

Running warm up/down 30:00 [2] 7.0 km (4:17 / km)

20 minute warm up including 3.5km jog, strides, drills and stretches
10 minute warm down 3.5km jog

Running intervals 30:00 [5] 7.0 km (4:17 / km) +250m 3:38 / km
shoes: Spikes

2 x 500ms
4 x 1500ms
2 x 500ms
+ 10 hills approx 25m

Core 3:00 [1]

10 sit ups
20 lunges
20 squats

Friday Oct 24, 2008 #

Running warm up/down 10:00 [1]

Gym hills 20:00 [4]

1st Rep
Incline: 15
Speed: 8
Time: 3 minutes
2 minutes on flat, Speed: 6

2nd Rep
Incline: 15
Speed: 7
Time: 3 minutes
2 minutes on flat, Speed: 10

3rd Rep
Incline: 15
Speed: 7
Time: 3 minutes
2 minutes on flat, Speed: 10

4th Rep
Incline: 15
Speed: 8
Time: 3 minutes
2 minutes on flat, Speed: 10

Weights 5:00 [2]

Shoulder Press - 2 sets of 10 reps, 8kg
Chest Press - 2 sets of 10 reps, 8kg
Leg Press - 2 sets of 10 reps, 10kg

Thursday Oct 23, 2008 #

Running hills 31:00 [4] 7.0 km (4:26 / km)

Road run with hills
- 2 small
- 2 medium
- 1 long

Wednesday Oct 22, 2008 #

Orienteering race 1:16:00 [4] 8.3 km (9:09 / km) +220m 8:05 / km
shoes: Walsh

Ash Ranges Army Event
1 hour 16 mins for course

Running warm up/down 15:00 [1]
shoes: Walsh

10 minute warm up including drills and stretches
5 minute warm down

Tuesday Oct 21, 2008 #

Running intervals 30:00 [5] 7.0 km (4:17 / km)
shoes: Spikes

Athletics at AFD
- Session - 4 sets of 1km + 500m
- 5 x 200ms

Running warm up/down 25:00 [1]

15 minute warm up including jog, strides, drills and stretches

10 minute warm down jog

Core 30:00 [3]

Lunges, Squats, Plank, Skips, Sit ups and Press ups
2kg weights, multiple arm exercises

Sunday Oct 19, 2008 #

Orienteering race 43:00 [3] 7.3 km (5:53 / km) +70m 5:37 / km
shoes: Walsh

Sutton Park for Compass Sport Cup
Blue Women
3rd Place

Running warm up/down 35:00 [1]
shoes: Walsh

Saturday Oct 18, 2008 #

Orienteering 45:00 [3] 4.0 km (11:15 / km) +180m 9:11 / km
shoes: Walsh

I went with my Dad to Mytchett to do half of the mens relay for the World Cup in 2005.

Some of my route choices weren't the best and I was hesitant at getting into the control circle.

Physically, I was feeling fine until I got to a hill and my legs hurt. I need some serious strength building in the gym.

Thursday Oct 16, 2008 #

Orienteering 50:00 [2] 6.0 km (8:20 / km) +170m 7:18 / km
shoes: Walsh

I went on Frith Hill with my Dad to do an orienteering course. It was set out as a score event for a night event which he's planning (i think). I did it though as a course, as I feel score events have no benefit except quick decision making and finding the optimum route which im not looking to doing at the moment.

My legs for some reason were feeling stiff and heavy after the day befores hill, road run. So I wasn't running at a fast pace around the course.

The navigation side was fine, I was hesitant at some controls and didn't have much confidence once I had left my attack point to get to the control.

Running warm up/down 30:00 [2] 5.0 km (6:00 / km)

15 minute warm up including a jog, strides, stretches and drills.
15 minute warm down jog

Running intervals 25:00 [5] 4.0 km (6:15 / km)
shoes: Spikes

Athletics at AFD
Surface: Track

Session - 2km rep, 5 laps
- 10 x 200ms

I felt AAAmazing!!!!!

Doing the warm up I was a bit like 'gees I might not be able to cope with tonight'. But as soon as we started the 2000m, I was off and gone and left my group way behind. I was just flying around the track feeling really strong and fast. Every lap I just said to myself, 'only 3 laps to go and you're feeling fine, push it harder'....so I did.

When I was going around the track I could see some of my group on the other side of the track and finished ahead of them by a lot.

I then completed the 200ms really fast and didn't let any other athlete get infront of me, so I felt as a group we pushed each other very hard.

Tuesday Oct 14, 2008 #

Running hills 40:00 [3] 4.0 km (10:00 / km)
shoes: Nike Flats

Road Hill run
2 small
2 medium
1 long

I didn't go to Intervals at Athletics as I felt my body wasn't recovered enough to go to a hard session like that after EYOC.

My legs felt ok on the run, but I realised after/during the run that my legs wouldnt have coped with the high intensity of Athletics training.

Sunday Oct 12, 2008 #

Orienteering warm up/down 30:00 [2] *
shoes: Nike Flats

15 minute warm up on the warm up map. I did it twice. The second time at race pace. Included 4 strides, drills and stretching.

15 minute warm down jog to the bag drop off.

Orienteering race 13:00 [5] * 2.2 km (5:55 / km) +45m 5:22 / km
shoes: Nike Flats

EYOC Sprint - Solothurn
W18

I loved this race, the area was pretty simple, it was mainly all down to route choice, which I let myself down on. I feel I made three route choice errors which cost me. Some of the legs I took the right route choice but I was slow at completing it.

The leg which I did poorly on was control 8. I lost 30 seconds here, due to not reading my control descriptions. I actually stopped to look at my control descriptions after I'd got under the bridge away from the spectator field. I wanted to stop and check what side of the feature it was on, to make sure I didn't go on the wrong side of the wall, as I thought the control was on a wall. I only looked at what side the feature was on, which was North. So I ran to the North side of the wall, but when I got there, there was no control, as the control was on the North side of the water fountain.
Just a stupid mistake but also an easy one to make I think.

Saturday Oct 11, 2008 #

Running warm up/down 15:00 [1]
shoes: Walsh

5 minute warm up jog including drills and stretches. Seriously wasnt warmed up enough, took my legs ages to get into it.

10 minute warm down jog

Orienteering race 42:00 [5] 5.9 km (7:07 / km) +115m 6:29 / km
shoes: Walsh

My run was alright I suppose. I warmed up too early and went into the waiting pen too early as well as the first half of my course took my legs ages to warm up and get into it.

My first error was at control 4. I got to the control perfectly but lost confidence nearing the control from my attack point and went too far right when I should have just stayed on my bearing.

Then control 5, I got to the control again fine, but then I was just running around in the green like a headless chicken trying to find a knoll when I shouldn't have been as it was in white.

Apart from those two controls the navigation was ok.

Friday Oct 10, 2008 #

Orienteering warm up/down 30:00 [2] 1.0 km (30:00 / km)
shoes: Walsh

Went around the warm up map to get into the terrain and get my legs moving and to get my focus on the race. Jogged it. Also did some drills and stretches.

Warm down was along a road and around a field for 10 minutes

Orienteering race 1:07:00 [5] 6.7 km (10:00 / km) +290m 8:13 / km
shoes: Walsh

EYOC Long Race - Martinsflue
W18

I had a crap race. I did some controls really well but others were appauling. I caught an Estonian by 2 minutes and then I took risks to try and get away from her and it never paid off.

I was seriously disappointed with myself, looking back at it now, I could have done really well if I hadnt have been so bothered about the Estonian or distracted. Also I should have taken safe track routes which is one of my strengths.

I didn't orienteer like I normally I do.

Sunday Oct 5, 2008 #

Running warm up/down 10:00 [1]
shoes: Twisters

5 minute warm up jog to start
5 minute warm down jog in car park

Orienteering race 33:00 [5] 4.8 km (6:52 / km) +120m 6:07 / km
shoes: Twisters

Glovers Wood - OK Nuts Trophy
Middle Distance Race
Course 3 - W20, W21, W35, W40
Entered as W21
Position: 1st
2nd - 41 mins
3rd - 45 mins

I had such an amazing race, I was speeding through the forest soooo fast. I felt brilliant and totally on form, that performance is what I really needed before EYOC next week.

Nothing was stopping me in the forest I slid down muddy banks on my bum when I had too and I jumped over every ditch like a mad man!

Only one little minor error which I made due to exiting the control without a bearing on and looking at my control descriptions instead of the map. Didn't lose much time though.

I had an attack point to every control, I did an accurate bearing when neccessary, I used rough compass 95% of the time and I planned each leg and bombed it down tracks when I needed to.

If only I raced like this more often :D

Saturday Oct 4, 2008 #

Running warm up/down 10:00 [2]
shoes: Walsh

5 minute warm up jog to start
5 minute warm down fast run back to car

Orienteering race 34:00 [4] 4.1 km (8:18 / km) +160m 6:56 / km
shoes: Walsh

Eagle House School - Schools league
Light Blue
1st - 34.12
2nd - 34.58 (Dad)

Thursday Oct 2, 2008 #

Running intervals 30:00 [5] 7.0 km (4:17 / km)
shoes: Spikes

Running warm up/down 30:00 [2]

20 minute warm up including jog, strides, drills and stretches
10 minute warm down jog

Wednesday Oct 1, 2008 #

Terrain Runs (with hills) 45:00 [3] 6.0 km (7:30 / km)
shoes: Walsh

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