Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jed

In the 7 days ending Apr 22, 2018:

activity

time

miles

Running

5:49:08

36.52

(9:34)

58.77

(5:56)

Orienteering

2:33:21

19.19

(8:00)

30.88

(4:58)

Strength and Conditioning

1:30:00

Spinning

45:00

Yoga

35:00

Total

11:12:29

55.71

89.65

[1-5]

10:37:29

2:24

0:00

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Sunday Apr 22, 2018 #

Running warm up/down 25:19 [3] 4.53 km (5:35 / km)
shoes: Asics GT-1000 4 (2)

Wu/d - inc. drills.

Orienteering 35:18 [5] 7.41 km (4:46 / km)
shoes: Asics GT-1000 4 (2)

5x sprintervals in Selby with the girls and Dad with lots of extra barriers.
1) - reasonably good.
2) - pleased with the start stuck to my own route at start and pushed on not worrying and came out at front of pack. Annoying that map change meant we couldn't get through to at one point but I stuck in well.
3) - Could not see a good route at all, ended up changing my mind so took a really bad one, ended up on own and a bit annoyed at myself.
4) - Not too bad but missed a route at the end.
5) - Pretty good one, ready my map too much but pushed hard and got the routes so finished just behind Alice.
Fun, the barriers were good in places (a line is hard to pick out as don't expect a road to be blocked but this does happen so good to practice) but at other times I felt they were too artificial. Often picked multiple routes to find they were blocked and spent too much time trying to actually find a legal route so wasn't really able to flow naturally.

Running warm up/down 17:17 [3] 3.22 km (5:22 / km)
shoes: Asics GT-1000 4 (2)

Short wu/d Charlotte and then easy around the final course, ignoring the barriers as w/d, both with Charlotte.

Orienteering 32:22 [4] 5.89 km (5:30 / km)
shoes: Asics GT-1000 4 (2)

Malton - loops.
1) - mass start with Charlotte.
2) - easy first couple, then mass start in shorter loop.
3) - solo around only the town centre area.
Again lots of extra barriers, made it tricky in places but in others maybe too contrived. Good technical training while tired, really flagging by the end.

Saturday Apr 21, 2018 #

Running warm up/down 31:01 [3] 5.25 km (5:54 / km)
shoes: Saucony Kinvara TR2

Wu/d inc. drills for sprint.

Orienteering race 16:45 [4] 3.29 km (5:05 / km)
shoes: Saucony Kinvara TR2

York Uni. My worst sprint performance for a while. I've messed up a lot of JWOC selection races as a junior and today, even as a senior, was no different....My start was poorer than recently, my legs didn't feel as good as I wanted and I think I had that in my head. In hindsight a full week of training with 2 speed session maybe wasn't sensible as came into the weekend a lot less fresh than the other girls but wanted to get a good block in. I focused too much on getting the bridge right than I messed up straight after. I reacted poorly to the mistake and instead of saving it I compounded it. A few more errors and wrong route choices meant there was a lot for me to analyse. It really showed me how much confidence geeking gives me. During the race I focused too much on the negatives, I need to look at why my strategies didn't work today. However in the grand scheme of things this wasn't important and was just training and I will learn from it.

Running warm up/down 18:38 [3] 3.08 km (6:03 / km)
shoes: Asics GT-1000 4 (2)

Wu/d inc. drills for QF.

Orienteering 12:10 [5] 2.71 km (4:29 / km)
shoes: Asics GT-1000 4 (2)

Knock out sprint QF, York Uni - course choice. This was my first experience of this, I even felt a bit nervous having to pick a choice under pressure. I didn't really know which one was best and ended up picking A which no one else did. Mass start and I knew very quickly I was on my own course, I let myself think this was a huge disadvantage when I actually had I focused completely on the task I'd have come into the common section within a good chance. Even still was 4/5 and not too far behind but ran past 5 so was then playing catch up to even get back to 4th. Worked hard, stuck to my routes, managed to get ahead and stay there. Good fun but I need to stop beating myself up mid course.

Running warm up/down 21:19 [3] 3.71 km (5:45 / km)
shoes: Asics GT-1000 4 (2)

Wu/d (for both SF and F as ran in succession) inc. drills.

Orienteering 11:15 [5] 2.67 km (4:13 / km)
shoes: Asics GT-1000 4 (2)

SF, York - very busy. Think I made a better choice on the course choice this time (turns out there wasn't much difference but I picked one which suited me). Laura picked the same and we came into the common part in the lead but lost this advantage due to a locked gate. Alice caught us and pushed the pace. I hung on but wasn't in control on my map reading so a poor micro route choice meant I was dropped slightly and didn't manage to get across the busy road. Poor route choice on 11 which let Charlotte get back in touch so had a good battle to the end...where I managed to run past the finish...
This one was much better than this morning, a good start gives me more confidence resulting in a better overall performance.

Orienteering 12:40 [5] 2.68 km (4:44 / km)
shoes: Asics GT-1000 4 (2)

Final (un-forked), York. Started off well enough, dropped a bit of time with wrong route to 4 so Alice got a gap. A bit rubbish through crowds to 5 so lost a bit of ground to Charlotte. Then a poor route choice to 6 allowing Laura to catch back up. Together through the next few but penalised by a slightly wrong route by getting stopped crossing a road so then was on my own. I really noticed how less agile I am at times. I can surge and keep up with smooth but lose time with twisty/busy. Really fun but the knock-out sprint is definitely a tough day (although these courses were planned for the men so slightly too long).

Friday Apr 20, 2018 #

Spinning 45:00 [3]
shoes: Asics GT-1000 2

Thursday Apr 19, 2018 #

Running warm up/down 32:49 [3] 5.4 km (6:05 / km)
shoes: Asics GT-1000 4 (2)

Running hills 36:00 [4] 3.87 km (9:18 / km)
shoes: Asics GT-1000 4 (2)

Hills at Bell's Brae.
5x short (going every 2mins).
5x medium (going every 3mins).
5x short (going every 2mins).

On the medium reps had to plan legs on a course on Europeans map while doing the rep, then explain my routes to Rona, who the had the map, on the way down. This was a really valuable session for me.

Wednesday Apr 18, 2018 #

Running warm up/down 34:00 [3] 6.0 km (5:40 / km)
shoes: Asics GT-1000 2

Strength and Conditioning 30:00 [3]
shoes: Asics GT-1000 2

Yoga 35:00 [0]

Running warm up/down 12:26 [3] 1.94 km (6:25 / km)
shoes: Asics GT-1000 4

Chatty with Rona.

Orienteering 32:51 [3] 6.23 km (5:16 / km)
shoes: Asics GT-1000 4

Longniddry, new map, steady pace.

Tuesday Apr 17, 2018 #

Running warm up/down 32:48 [3] 6.06 km (5:25 / km)
shoes: Asics GT-1000 4 (2)

To/from track, brutal headwind on way there. Legs felt all over the place to begin with, took a while to get going. Few drills and strides.

Running intervals 20:00 [4] 4.0 km (5:00 / km)
shoes: Asics GT-1000 4 (2)

20x30secs (30secs) on the track with Laura.

Monday Apr 16, 2018 #

Running warm up/down 34:00 [3] 6.0 km (5:40 / km)
shoes: Asics GT-1000 2

Strength and Conditioning 1:00:00 [3]
shoes: Asics GT-1000 2

Running 33:31 [3] 5.71 km (5:52 / km)
shoes: Asics GT-1000 4

Easy with an up/down effort at the steep steps from WOL to Magdala Crescent (1:39).

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