Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mary

In the 7 days ending Jun 23, 2013:

activity	#	time	miles		km		+m
orienteering	5	6:01:19	23.54	(15:21)	37.88	(9:32)	1082
running	6	1:40:32	10.67	(9:25)	17.17	(5:51)	226
S&C	1	22:00
Total	6	8:03:51	34.21		55.05		1308

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Sunday Jun 23, 2013 #

running warm up/down 5:58 [3] 1.04 km (5:44 / km)
shoes: Inov-8 Baregrips

orienteering 47:55 [4] *** 5.65 km (8:29 / km)
shoes: Inov-8 Baregrips

some training around a relay map - was gooooood! didnt really make any mistakes except went to a wrong split but that probly wouldnt have happened if the map was drawn up properly. Alot of different vegetations and a few vague vegetation boundaries, good to get a feel for what the varying vegetations are like and which are slower.

Saturday Jun 22, 2013 #

orienteering (long test race) 1:28:07 [4] *** 8.76 km (10:04 / km) +406m 8:10 / km
shoes: Inov-8 Baregrips

Went out for a long test race on the map that boarders Poland (olle went into poland) was really good, nave went well, but defs lost some time getting into it early on and heather took a quicker route choice on the long leg by going virtually straight.
I find this map alot easier then the middle maps and am really pleased with my use of the different vegetation boundaries which are pretty obvious... need to start doing some quick route choice decision making scenarios.

running warm up/down 7:15 [3] 0.93 km (7:48 / km) +25m 6:52 / km
shoes: Inov-8 Baregrips

Friday Jun 21, 2013 #

running warm up/down 11:30 [3] 0.91 km (12:38 / km) +135m 7:15 / km
shoes: Inov-8 Baregrips

orienteering (middle test race) 49:20 [4] **** 3.24 km (15:14 / km) +120m 12:51 / km
shoes: Inov-8 Baregrips

Ian, Olle and I headed out for a middle test on the map adjacent to the jwoc map this morning. They did well, however my head wasnt in it and I really struggled (again) to understand the mapping of the rocks. It also doesnt help when there arnt controls out cos its sometimes really hard to find the tags. I had 2 controls where i was so frustrated that i just sat down and wanted to give up and cry, got up a few minutes later and realised i was about 2m from the tag. The plan is to get out for a decent session next week to suss this mapping and really get my head around it, and just get the confidence in this terrain up again!

orienteering 39:14 [4] *** 4.56 km (8:36 / km) +229m 6:53 / km
shoes: Inov-8 Baregrips

After getting a really good pep talk from max, Ian and I headed out in the arvo for some route choice analysis on a long training map. It was alot easier to read then the middle maps with no rock and clear vegetation boundaries. We tested a few different routes either straightish and hilly, or longer running legs. Eon beat me so most but that was expected to I think they were mostly equal choices and sometimes the deciding factor may just come down to how much energy you have left to get up the hills. Im glad we went out for this session because it made me feel alot better after this morning!

Thursday Jun 20, 2013 #

running warm up/down 17:00 [3] 3.24 km (5:15 / km) +20m 5:05 / km
shoes: Saucony Grid Type A4

running intervals 12:29 [4] 2.34 km (5:20 / km) +15m 5:10 / km
shoes: Saucony Grid Type A4

did some stair intervals with heather, was about a 250m loop - up a flight of stairs along the top street down another flight and back along the bottom street and did this 10 times. just working on our stair climbing technique for the sprint.

S&C 22:00 [3]

the josh core sesh... i think

Wednesday Jun 19, 2013 #

orienteering 1:18:06 [3] ***** 5.12 km (15:15 / km) +259m 12:10 / km
shoes: Inov-8 Baregrips

out on the first forrest map for training.
To say the least it went reasonably shit... didnt have too many problems apart from 1 control which i didnt even find then went back to later... pretty sure i was very close though.was very slow and took me the entire run to start to figure out the mapping of vegetation and still pretty unsure about the mapping of the rocks.
Knocked the confidence quite a bit... but its good that we are here training 2 weeks early.

running warm up/down 8:27 [3] 1.56 km (5:25 / km) +14m 5:11 / km
shoes: Saucony Grid Type A4

orienteering 17:21 [3] *** 2.86 km (6:04 / km) +16m 5:54 / km
shoes: Saucony Grid Type A4

went out on the sprint map again this arvo, did the courses backwards.
Used this first course to do a bit of map memory... not the best session though as it was an easy map that i had already run so didnt need to look at the map too hard. Also ate a doughnut right before hand so got stitch BAD.

orienteering 14:23 [3] *** 2.38 km (6:03 / km) +16m 5:51 / km
shoes: Saucony Grid Type A4

second sprint course... did this one 3 controls hard one recovery - again was a bit shit cos of my doughnut stitch!

Tuesday Jun 18, 2013 #

running 27:37 [3] 5.28 km (5:14 / km)
shoes: Saucony Grid Type A4

toured prague with Olle and Eon... prague is amazing!

running warm up/down 10:16 [3] 1.87 km (5:29 / km) +17m 5:15 / km
shoes: Saucony Grid Type A4

orienteering 14:40 [4] *** 2.85 km (5:09 / km) +19m 4:59 / km
shoes: Saucony Grid Type A4

sprint training around jaromer this evening with heather olle ian and nick! was good fun with 5 of us and pretty happy to be here on a map finally!
Got psyched at the bridge under construction so ended up taking a very stupid long route to a route choice control, also lost a fair bit of time when a dog was barking at me and hanging around my ankles... bout 30 seconds down on heather - which made for an exciting chasing start!

orienteering 12:13 [4] *** 2.46 km (4:58 / km) +17m 4:48 / km
shoes: Saucony Grid Type A4

tried to take it like a race scenario so a bit of pressure with heather 30secs behind chasing start - esp because alot of the start was through park so could see each other fairly early on. Had a good pace though and didnt have any shocker mistakes so caught up some time, and gained 30secs on heather - she did run past the bridge though!

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