Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Julia (old log)

In the 7 days ending Oct 11, 2009:

activity

time

miles

Orienteering

3:15:31

13.9

(14:04)

22.37

(8:44)

Strength and Conditioning

2:30:00

Running

2:11:23

14.12

22.72

Cycling

2:00:15

19.69

(6:07)

31.68

(3:48)

Stretching

30:00

Total

10:27:09

47.7

76.77

[1-5]

9:57:09

3:28

0:00

» now

Sunday Oct 11, 2009 #

Event: Eliteserien FInal

Running (Warm Up) 10:14 [3] 1.99 km (5:09 / km)
shoes: Walshes (latest)

Ran from assembly to start, not that cold actually and it wasn't raining!!

Orienteering race 1:09:57 [5] 7.35 km (9:31 / km)
shoes: Walshes (latest)

Black Course
Meant to be a middle but this course looked challenging and its more of a similar distance to JEC Long.

I needed to be more confident throughout the enitre course. Sometimes I would know exactly where I was and then run off in the wrong direction thinking I was actually wrong and needed to go the other way. So stupid I should listen to myself more. This happened at the first control and stopped to early even though I knew I needed to run further and more right. Listening to the wrong alarm bells obviously!
I made a really big and long mistake at control 4. I got to the control circle fine but then saw a control on a boulder and mine was on a spur so ran away from it. Looking around for ages and relocated many times and came back to this boulder. In the end I decided to go to the control and ask for help and saw it was mine. NOT HAPPY! Stupid boulder not marked.

Apart from that there wasn't anything too major. I really loved orienteering here even though I did shite. Enjoyed the course a lot and it was hard. It was challenging and I felt more comfortable and confident in the terrain as I progressed through the course :)

C • Ju, Patience, focus, con... 1

Running (Warm Down) 2:15 [2] 0.4 km (5:37 / km)
shoes: Walshes (latest)

Had to rush off again which is annoying as I feel really bad for not warming down properley and feels incomplete to my training

Strength and Conditioning (Foot Drills) 5:00 [2]
shoes: Walshes (latest)

Stretching 10:00 [0]

Hams feeling better which is great :)

Saturday Oct 10, 2009 #

Event: 25Manna

Running (Warm Up) 16:47 [3] 2.94 km (5:43 / km)
shoes: Walshes (latest)

Around the assembly field

Orienteering race (Relay) 44:20 [5] 6.52 km (6:48 / km)
shoes: Walshes (latest)

25-Manna (25 man relay)

Pretty confusing to understand who did what leg. Luckily got moved to last leg not just so I could get what I was doing but also so I was doing a more challenging course (did a blue instead of an orange). I was moved to the second team once they realised I wasn't a beginner! But had a very long wait till I ran. Once out I felt very hungry as had no clue when I was meant to run. Had an alright run but really not that good.
I wanted to have a cleaner race. I don't think I was as focused as I needed to be. I also lost valuable time and places by taking track routes, however not confident enough to go straight in this terrain yet. Lots of fun though and enjoyed the terrain.

A very long day; arrived 8.30 left arena around 4.15ish! Feet sooo cold!!

Running (Warm Down) 2:00 [1]

Didn't get a chance to warm down as had to leave straight away else would have had to take the train. Jogged from finish to club tent

Strength and Conditioning (Foot Drills) 5:00 [2]
shoes: Walshes (latest)

Stretching 10:00 [0]

Legs and focused on Hamstrings

Friday Oct 9, 2009 #

Running (Variation) 20:00 [4] 4.34 km (4:36 / km)
shoes: Asics Gel Trail

Hamstrings still hurting from yoga. I must have overstretched them or something. Silly how weak I am! Anyway so I wanted to go out just to stretch my legs and see how they felt. Just before I was leaving for my run I got a call saying I had been moved to the 2nd relay team onto an orange leg which isn't gaffled and is 3.5km! Decided to do 10 minutes of the run faster to get my legs warmed up and to see how they felt going fast.

10 minutes - 2.06km
10 minutes - 2.28km

Thursday Oct 8, 2009 #

Cycling 10:00 [2] 2.36 km (4:14 / km)
(rest day)

Went for a cycle on the the loop round the lake, lovely weather!

Strength and Conditioning (Ankles) 30:00 [2]

Stretching 10:00 [0]

Reason for my rest day is that my hammy's are really sore and tight. So stretched them out. Wanna be careful as racing on the weekend in two big Swedish races and wanna perform welland not have hammy's as a problem. Did all this while watching Sex and the City, fab movieee :D

Wednesday Oct 7, 2009 #

Cycling 18:43 [3] 5.37 km (3:29 / km)

Norra Ångby to Vällingby for a session at World Class

Strength and Conditioning (Yoga) 1:00:00 [3]

Wow I really did feel the muscles burning. It was lovely and relaxed with candles, scent sticks and slow music. Tried to do every position even the jumping hard ones which she said we didn't have to do. It was all in Swedish but I understand what she meant. Made me realise how bad my flexibility is and my balance. Was wobbling loads and laughing to myself about how poor I was. This is deffo becoming a weekly training sesh :)

Cycling 21:44 [3] 5.31 km (4:06 / km)

Feeling tired after the session

Cycling (Warm Up) 31:07 [3] 6.97 km (4:28 / km)

Cycled from Norra Ångby to Hasselby for intervals. All uphill and very, very tiring, worn out before I even got there!

Running (Warm Up) 6:38 [3] 1.43 km (4:38 / km)
shoes: Asics Gel Trail

Running (Intervals) 41:13 [5] 3.95 mi (10:26 / mi)
shoes: Nike Pegasus

Hasselby IF

Really weird training session. The two girls I trained with are good runners and beginning their winter training which is why it was short. The coach said I could do longer but legs very tired. Recoveries were even more bizarre. 2 minutes between the reps and 6 minutes after each set?!

5 x 250m x 200m

250s - 48, 48, 47, 47, 48
200s - 38, 38, 37, 37, 38

I felt really slow and legs just not moving. In the last bits of the rep I felt like my legs were gunna cave in and buckle as they were soo shattered and achey. It felt like this on every rep. Girls really nice though, one of their 3km pbs is 9.47. They said I can join them in a circuit training too :)

Running 6:10 [2] 1.05 km (5:52 / km)
shoes: Asics Gel Trail

Cycling (Warm Down) 23:11 [3] 6.67 km (3:29 / km)

Legs are....SHATTERED! All this biking is killing but I have no other way to get to trainings. They just need to learn about biking as not used to it at home. Also once my bike is fixed and I don't have to cycle in the hardest gear it will be easier

Tuesday Oct 6, 2009 #

Cycling 15:30 [3] 5.0 km (3:06 / km)
shoes: Walshes (latest)

To Brommaplan and back twice. Fírst time has to do some stuff at the bank and post office and then cycle back fast so my Maccy D's wouldn't get cold :P Then went down again to meet Anders who took me to the training :)

Including all my biking at the moment as my bike has three gears and the 2 easier ones are broken so always having to ride in third which is so hard. Plus I always ride hard as race other people and cars!

Also I made chocolate brownies with Johanna, yummm!

Running (Warm Up) 6:48 [3] 1.03 km (6:36 / km)
shoes: Walshes (latest)

Ran with the girls from the club hut to the start. Getting used to my headlight and trying not to trip over the roots!

Orienteering (Night Sprint) 23:25 [3] 2.81 km (8:20 / km)
shoes: Walshes (latest)

It was called a night sprint but there was no way I was going to sprint it as have only night orienteered twice.

I was pleased with my first run, the third control there were loads of people running around and I caught up girls who started 2-3 mins infront who are good. But then there was a long leg after which I got nervous with and so they over took. Didn't try to keep with them as wanted to do it on my own. I was concentrating well and made sure I always knew where I was and if I didn't I stopped. Not much confidence coming into controls. I shouldn't be afraid of the control and should attack it so guna try this next time.

Really enjoyed it though and no big mistakes :D Fun, fun, FUN!

Orienteering (Night Sprint) 27:47 [3] 3.13 km (8:53 / km)
shoes: Walshes (latest)

I then went round backwards and my goshh I found it so much more harder. I made it rather difficult for myself and I started worrying about killers in the forest even though it never occured to me on the first loop. Angry with how I orienteered. Need to try and remain focused throughout whatever course I do. Still enjoyed it though :D

Running (Warm Down) 6:19 [2] 0.82 km (7:42 / km)
shoes: Walshes (latest)

Shower and then...SAUNA! Oh and soup after with the club :)

C • Glad you found them! 5

Monday Oct 5, 2009 #

Running (Warm Up) 6:22 [3] 1.14 km (5:35 / km)
shoes: Walshes (latest)

From Fabbe's school to the park.
Not that cold this morning but still wearing a thermal and an o top, gloves and two buffs!

C • check your email 3

Orienteering (Line) 16:33 [3] 1.45 km (11:25 / km)
shoes: Walshes (latest)

Got out into the park for some O seeing as I'm racing on the weekend and need some tech practice. Started with a line course I had drawn. The area is very rocky and so great practice for JEC. There are some bloody huge boulders and other small ones. Big ones are good to spot and run too. Lots of little tracks though and can get very confusing. At times I was like, right I'm not in the right place and relocated quite well for me :)
Wood and park was lovely to run in this early morning

Orienteering (Control Pick) 13:29 [3] 1.11 km (12:09 / km)
shoes: Walshes (latest)

I planned a little control pick and didn't want it to be too long as getting tired quite easily at the moment and don't wana be shattered for the two races on weekend. Enjoyed this training and was good practice using tick off features and attackpoints and running to bold features. Only used my compass to get out of controls as trying to stop over using it. Made sure I was in the area by spotting other features around me. Lovelyyy :)

Running (Warm Down) 6:37 [3] 1.22 km (5:25 / km)
shoes: Walshes (latest)

Ran from the park home :)
Time for a second breakfast and hot chocolate, yummyyy

Strength and Conditioning 50:00 [2]

Steph Twell's Programme

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