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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jed

In the 7 days ending Jan 30, 2011:

activity # timemileskm+m
  Orienteering2 4:51:53 13.73(21:15) 22.1(13:12) 165
  Running5 3:34:13 13.98 22.5
  Strength and Conditioning2 2:10:00
  Cycling1 45:00 7.46(6:02) 12.0(3:45)
  Total7 11:21:06 35.17 56.6 165

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Sunday Jan 30, 2011 #

Orienteering 1:35:00 [3] 5.0 km (19:00 / km) +165m 16:19 / km
shoes: olway tigers

Went away from the dunes to the mountains for the day.
Pena Rubia.
Lots of rocks, tricky and physical. Lots of bushes, low visabilty at one, should have used compass. 2-4 ok. No AP at 5 so went to the wrong place which ment I messed up 6. Need to look behind the control more in this area. Dragged downslope at 7 and had a nice fall. Bex, Jet and I were then together and slowed down to discuss plans and find the right correct features as there were no controls. Got better.

Orienteering 1:13:45 [4] 8.0 km (9:13 / km)
shoes: olway tigers

El Plano
Totally different kind of area, a lot faster. Lots of controls. Quite runnable so ment could go faster. Main points from this course are that I need to be more confident and use compass better. I did definitely use it more on this course and when I do it works really well. Really pleased 13-14 as that was a perfect example of how I can orienteer!! Enjoyed it.

Saturday Jan 29, 2011 #

Running warm up/down 30:00 [3] 3.0 km (10:00 / km)
shoes: olway tigers

Out from apparment to start, then to next start and back after.

Orienteering 15:30 [3] 1.3 km (11:55 / km)
shoes: olway tigers

Guardamar Sur.
Lots of cactus, looked really different but cool. Spiked first 5, lost focus when caught but then recaught them at 6 when I actually orienteered and got it first. Just ran off at 7, really short leg, perfect compass control but no, completely messed it up and struggled to get back into it after that.

Orienteering 37:38 [4] 3.8 km (9:54 / km)
shoes: olway tigers

Guardamer Sur JWOC womens a middle final.
No real plan to one, was tricky right away and a big mess up. After discussing later found that we all had problems here. Regained focus throught the next few but then sped up and had messed up 5. Good after that and was using compass more and efficiently.

Running warm up/down 15:00 [3] 2.0 km (7:30 / km)
shoes: olway tigers

Out from appartment to start and back after.

Orienteering 1:10:00 [2] 4.0 km (17:30 / km)
shoes: olway tigers

Trains - Guardamar Sur
None of us realised there were no controls out and Hazel, Jet, Jo and I all bunched up at 1. Then at 2. Kept bunching up on the all. One the 3rd one Toni told us he was the control but he was wrong which sent us wandering again. 4th set was slightly better actually felt like I was finding the controls. Didn't really work and didn't really enjoy it.

Friday Jan 28, 2011 #

Cycling warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: asics pink

In the CSE.

Cycling intervals 30:00 [4] 10.0 km (3:00 / km)
shoes: asics pink

With Alice. Wanted to do something but didn't want to be on the legs again.

Thursday Jan 27, 2011 #

Running 36:25 [3]
shoes: asics pink

In between work and lab. As I am missing next week didn't have much time. Re did first control of Sunday, haven't got a clue what I was doing out there since I found it very easily. Then back through town to get some stuff.

Wednesday Jan 26, 2011 #

Running 31:30 [3]
shoes: Asics GT-2150

Busy day and my turn to host pasta tonight which meant couldn't go to the long run. Have a deadline when I am away so working on it to get it in before I go. An easy week wont do me any harm though.

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

To the CSE.

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

4x4mins on treadmill with the group, increasing the pace each 4mins.

Strength and Conditioning 1:00:00 [3]

Same as last Wednesday.

Tuesday Jan 25, 2011 #

Running warm up/down 26:23 [3] 4.0 km (6:36 / km)
shoes: Asics GT-2150

Running race 37:55 [4] 7.0 km (5:25 / km)
shoes: Asics GT-2150

2x2km
3x1km
With down to 1min rec.
Feeling good.

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.

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