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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jed

In the 7 days ending Jan 24, 2011:

activity # timemileskm+m
  Running7 5:07:32 13.67 22.0
  Strength and Conditioning3 3:20:00
  Orienteering2 2:08:38 7.83(16:26) 12.6(10:13) 330
  Total7 10:36:10 21.5 34.6 330

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Monday Jan 24, 2011 #

Running warm up/down 12:00 [3] 2.0 km (6:00 / km)
shoes: asics pink

Ran to CSE and then from almost Jet's home.

Strength and Conditioning 1:10:00 [3]

Same as last Monday except down to x5 for first two exercises.

Sunday Jan 23, 2011 #

Running warm up/down 15:00 [3] 0.5 km (30:00 / km)
shoes: swoops

Jogging about after helping and then some drills.
Stupidly didn't warm down as went straight to change so I could help.

Orienteering race 1:06:24 [5] 6.6 km (10:04 / km) +330m 8:03 / km
shoes: swoops

Blue Course
AWFUL! Had been helping set up until about ten minutes before I started which wasn't ideal but felt ok. Had no plan to one as knew it was one of the re-entrants on the side of the hill even though I knew they were tricky. Saw the people infront of me leave the control from a long way off so headed there. Turns out they were not leaving the actual control. I was too high and the preceeded to go further away from the control and found the other one in the re-entrants before my own. No relocation techniques, no compass, no attack point, no plan = fail and 3:30 binned!
Not a good start but got back into it until 5. Knew the map was a bit dodgey but that was no excuse as should have been right there with the compass but instead let myself go too high. 40 secs gone. Was surprised to see I was catching Jo so yet again let myself be distracted and decided I knew the area and not to use my compass, attackpoint and plan and was pulled left to another control which was totally not mine! Almost 1min gone. Then I got a grip and pulled it together on the butterfly loops and worked hard on the long leg and had made my route choice for 15 on route to 14. Then decided to change my mind. Wrong!!!! Caught Jo and 14 and she went the other way so it was very obvious how much time I lost. 1min I rekon. Next few were a blast and did them well before it was back to the urban. Re caught and this time passed Jo without being distracted this time. Much much better here and was setting times 2nd, 3rd on the course which is much more like it instead of finishing 23 and having 91st splits!!!
Very disappointed with my run as that is not how I orienteer and shouldn't let it happen. Need to be disciplined with the plan and compass and definitely ignore other people as I can do it on my own as the splits show when it is going well I am running very well so there are some positives.

Saturday Jan 22, 2011 #

Running warm up/down 20:00 [3] 2.0 km (10:00 / km)
shoes: Asics GT-2150

Jogging around to get the legs moving and then back to assembly before some quickening. Jog back to the start and some drills.

Orienteering race 1:02:14 [5] 6.0 km (10:22 / km)
shoes: Asics GT-2150

Edinburgh City Race. 5th women. Actually ran about 12km as couldn't ever go straight.
Very tricky but really enjoyed it. Made no mistakes until number ten where I let myself be distracted as I was caught up. Everything had been going so well until then. Just cut up an alleyway too early and took too long to realise. Worked hard on the hills and long runs as usual. Bit messy on approach to 15, should have used descriptions better. Was a bit slow at making my decision from 16-17. Took it slower and concentrated through the techy building bit but wasn't so good around 20-21. Slightly confused at 22 as it had been moved and I was just told to punch and even though I knew this the code was 123 which made me think I was at 23, realised within seconds though and carried on fine. At 24 I was going the right way and then checked my descriptions and decided I was going to the wrong place so changed and was wrong and had to run back around! Really annoying as I lost time twice there! Got the ones at the end.
So some really positive bits and some little blips in the technique. Felt as though I was keeping in good contact and flowing really well especially in the beginning. Annoyed I let myself be distracted but pleased about how well I am running. Liked the new trainers too:).

Friday Jan 21, 2011 #

Strength and Conditioning 1:10:00 [3]

Same sort of stuff as Monday.

Running warm up/down 18:00 [3] 3.0 km (6:00 / km)
shoes: asics pink

To CSE and back with Jo.

Thursday Jan 20, 2011 #

Running warm up/down 45:00 [3]
shoes: Black Walshes

Down to KB to meet the group and then up onto Blackford.
Then after a little loop on Blackford and then back from KB.

Running hills 20:00 [5]
shoes: Black Walshes

Went along to the Thursday KB hills group.
6x30secs on a short steep hill on Blackford.
4x2mins on a long less steep part of the hill.
Enjoyed it although was feeling a little tired, definitely go back.

Wednesday Jan 19, 2011 #

Running warm up/down 9:00 [3] 1.5 km (6:00 / km)
shoes: swoops

Ran to CSE with Jo.

Running tempo 16:00 [4] 3.0 km (5:20 / km)

On tredmills before the gym, increasing the speed every 4mins.

Strength and Conditioning 1:00:00 [3]

Same as last week with sets of exercises.

Running long 1:39:17 [3]
shoes: swoops

Long run in the Pentlands in the sun with Bex and Jo.

Tuesday Jan 18, 2011 #

Running warm up/down 17:00 [3] 3.0 km (5:40 / km)
shoes: asics pink

To the meadows and back with Jo.

Running intervals 36:15 [4] 7.0 km (5:11 / km)
shoes: asics pink

2x2km and 3x1km with only 1:10secs recovery this week.
8:59, 9:04, 4:07, 4:07, 4:12.
Did something which I found quite hard and took it easy. Have had a hard weekend and knew inside that another hard session would probably not do me any good. Stuck with the group really, felt good., just cruising although it did build up in my legs.

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