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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: immy

In the 7 days ending Apr 25, 2012:

activity # timemileskm+m
  Orienteering4 2:54:05 16.37(10:38) 26.35(6:36) 306
  Running7 2:15:37 15.66(8:39) 25.21(5:23) 174
  Road cycling4 2:03:00 32.19(3:49) 51.8(2:22) 346
  Aqua jogging2 1:25:00
  Stationary bike2 1:25:00 14.29 23.0
  Gym1 45:00
  Total16 10:47:42 78.52 126.36 826

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Wednesday Apr 25, 2012 #

1 PM

Running warm up/down 15:29 [2] 3.07 km (5:03 / km)
shoes: Mizuno Wave Ultima 06/03/12

Warm up around the edge of Barry Curtis Park for the ultra-sprint - was reasonably hot today actually.

Orienteering race 7:28 [5] 1.7 km (4:24 / km)
shoes: Mizuno Wave Ultima 06/03/12

Loop B - at first I was a bit clueless and had forgotten that the dots were where the control was... So then I punched the wrong one and was running away when I realised, oops! So I had to go and get the right control (on the opposite side of the tree). Rest were ok I think, but that was a pretty massive mistake in ultra-sprint terms.

Forgot to use my garmin on this one.

Orienteering race 8:24 [5] 1.63 km (5:09 / km)
shoes: Mizuno Wave Ultima 06/03/12

Loop A - had another disaster, this time at the maze... somehow disoriented myself and ended up on the wrong side of it... was then walking around it quite confused. Arrgh. But fun other than that.

Orienteering race 8:20 [5] 1.73 km (4:49 / km)
shoes: Mizuno Wave Ultima 06/03/12

Loop C - didn't have any disasters, but was rather tired by this stage, hence a bit slow.

Orienteering race 9:00 [5] 1.89 km (4:46 / km)
shoes: Mizuno Wave Ultima 06/03/12

Final - because of my disasters my time wasn't good enough to make the final 4, but I ran the course anyway. Just tried to keep a tempo-ish pace, although I was really tired! Somehow, I managed to punch one of the wrong controls in the maze, so then I got a 30s penalty. Arrgh! I fail at ultra-sprints. I really can't remember doing anything wrong in the maze this time, but I guess I did...

Also have realised I'm quite slow and need to do more running, particularly speedwork!

Running warm up/down 9:10 [2] 1.69 km (5:25 / km)
shoes: Mizuno Wave Ultima 06/03/12

Warm down jog with Kate :)

My leg felt good for all of this, and I feel nothing in my shins or when pressing over the bone. But sometimes I do get weird twinges in the lateral compartment. Strange, very strange.

Tuesday Apr 24, 2012 #

5 AM

Road cycling 32:30 [2] 12.5 km (2:36 / km) +105m 2:30 / km

On my old mountain bike because my road bike is still at the bike shop. Good training.

(where "good training" is a euphemism for me being grumpy about having to ride such a slow and uncomfortable bike - god, I'm sure the seat was not that uncomfortable before?? and really missed my bike shoes too...)
6 AM

Running 47:33 [3] 9.45 km (5:02 / km) +141m 4:41 / km
shoes: Mizuno Wave Ultima 06/03/12

Run with Graham while the others went off and did their speedy subthreshold. Our pace wasn't too bad though, it was a good steady run, but slow enough to be able to have a good conversation throughout :) We ran down St Stephen's and Gladstone Rd to the waterfront, along to Ngapipi, then Orakei Rd, Shore Rd and Ayr Street. The longest road bashing session I have done for a long time!
7 AM

Aqua jogging warm up/down 25:00 [2]

The running was still not enough to be considered my "real training" for today, so aqua jogging it was. Graham did the intervals with me too, while Mike and Alice just cruised around and I was jealous of them.

Aqua jogging intervals 30:00 [4]

10 x 30:30s, 10 x 45:15s, 10 x 30:30s. I was going to do another set of 45s but this was really enough for me today. Cardiovascularly I was ok, but my quads were really tired! Glad that I did this session though. Leg speed was not too bad I guess.
6 PM

Road cycling 32:10 [2] 13.4 km (2:24 / km) +59m 2:21 / km

I'm tired.

Monday Apr 23, 2012 #

Note
(rest day)

Arrgh can someone please put me out of my misery - when are they going to announce the WOC and WUOC teams already??? Surely it doesn't need to take this long.
6 PM

Stationary bike 30:00 [3]

A moderate effort on the bike at the gym because I felt like it. My bike is having a service today so no cycling to uni for me :(

Stationary bike warm up/down 10:00 [1]

Cool down.

Gym 45:00 [2]
shoes: Mizuno Wave Ultima 06/03/12

Core, proprioception and arms. Tried to go through everything reasonably fast, and it was pretty tiring.

Sunday Apr 22, 2012 #

11 AM

Running warm up/down 6:09 [2] 1.13 km (5:27 / km)
shoes: inov8 X-talon 212s 26/02/12

Just a brief warm up before the loops race.

Orienteering race 1:03:38 [4] 7.48 km (8:30 / km) +30m 8:20 / km
shoes: inov8 X-talon 212s 26/02/12

Mass start loops race at Pines Beach. I was in a very black mood about this race, and had to wait a day or so before I could bring myself to write about it... This was yet another example of abysmal orienteering by me, which seems to have been quite a theme this weekend. In summary, I navigated poorly to probably around half the controls, and basically just ran off without a good plan half the time. This resulted in a good 13 minutes of mistakes... So anyway, on the postive side, there is plenty to learn from! Though I think half of it is stuff that I should most definitely know by now. But it appears I'm quite a slow learner.

Anyway, here are some of the problems I've discovered:
1. Bad mental approach to the race - I've had several good races lately, so this meant that I was hoping to do well, and so my goal for the race was "do well" without focussing on the process and actually using my navigation skills.
2. Still angry about yesterday.
3. Not coping well with the pressure of a mass start - getting stressed and again worrying about being slower than everyone else. I need to get over this already - it's not important! Navigation is. Weirdly I was coming first after the first loop (everyone was making mistakes), and obviously didn't deal well with this either because I lost over 7 minutes on the next loop... yeah...
4. Not pausing to recollect my thoughts when something went wrong. If I make a mistake, I need to think that this means I wasn't reading my map enough/didn't have a good enough plan, and try to do this better on the next leg! Not just rush off and try to regain lost time... never works.
5. Negative self talk... instead, when I made a mistake I mentally gave up and was telling myself I was hopeless at orienteering :(

I think the hardest lesson is probably the last one... even now I am struggling with it. I have to be positive and be confident that I can actually orienteer! But the self doubt really sets in when things start to go wrong.

So, things I can do better:
1. Work on my mental approach to each race. Have a positive attitude! I love orienteering after all, even on the bad days :)
2. Have process goals, e.g. I will have an excellent plan for each control, and take a few seconds to make one if necessary. (Not "I want to do well" - recipe for disaster that one.)
3. Stop and recollect my thoughts after a mistake, and start paying more attention to the map.

Sometimes I think I take this all way too seriously... but yeah, I want to do my best, and I want to improve, so hopefully some critical analysis will help! Nothing for it but to learn from this and move forward.
12 PM

Running warm up/down 11:32 [2] 1.49 km (7:44 / km) +7m 7:34 / km
shoes: inov8 X-talon 212s 26/02/12

Warm down through the forest with the girls - saw some earthquake cracks!

Then in the afternoon before flying home we saw a crane demolishing a parking building and went to the container mall! :O

Saturday Apr 21, 2012 #

10 AM

Running warm up/down 7:48 [2] 1.53 km (5:06 / km) +5m 5:01 / km
shoes: inov8 X-talon 212s 26/02/12

Warming up at Orton Bradley Park, just on the road - pretty boring. Happy to be racing in the South Island though!
11 AM

Orienteering race 59:21 [4] 8.11 km (7:19 / km) +263m 6:18 / km
shoes: inov8 X-talon 212s 26/02/12

Long at Orton Bradley - 6.2km. I just didn't get into this race today for some reason. Physically I was feeling a bit flat, and once I saw that it was kind of a park map I got a bit lazy with my navigation, and so made a few mistakes. Fluked the control that was in the wrong place though (number 5), but then ended up in a patch of green where the second control in the wrong place (number 21) should have been. Also hesitated a lot around 7 and 10, chose a lousy route to 14 (I was too lazy to go over the hill so went around), stuffed up 17... yeah those were the main ones as far as I remember.

Need to focus even if it is a park map! And work on my height judgement - don't get lazy about it.

Map 1
Map 2
12 PM

Running warm up/down 9:09 [2] 1.56 km (5:52 / km) +9m 5:42 / km
shoes: inov8 X-talon 212s 26/02/12

Warm down with the girls. Checked out Georgia's cottage :)
4 PM

Running warm up/down 12:40 [2] 2.29 km (5:32 / km) +4m 5:29 / km
shoes: Mizuno Wave Ultima 06/03/12

Decent warm up around the school and roads - I was feeling better than this morning, which was nice.

Orienteering race 17:54 [4] 3.81 km (4:42 / km) +13m 4:37 / km
shoes: Mizuno Wave Ultima 06/03/12

Arrgh! Disaster! This was a very intense sprint at Van Asch School with lots of uncrossable things that made route choice very important. Unfortunately I started getting lazy with my navigation again, and was running too fast... so I wasn't in control and made some pretty bad mistakes. Orienteering 101 fail :( I knew I wasn't in control and wasn't reading my map enough, but didn't slow down or do anything about it! Biggest mistakes were running straight past 15 then relocating and running back, and getting very very confused about the control in the garage. Ran straight past it then decided I had better actually work out what was going on. Then had to hunt around the cars for a bit before finding it.

There were a lot of poor route choices too... Main problem was minimal planning and making up the route as I went along.

I am not quite sure why I suddenly decided not to orienteer properly. I guess it's back to the same old thing of being worried about being too slow, trying to go faster and then not reading my map enough. I really need to be able to stop this as soon as it starts to happen! A difficult thing to do in a race, evidently.

Map 1
Map 2

Running warm up/down 16:07 [2] 3.0 km (5:22 / km) +8m 5:18 / km
shoes: Mizuno Wave Ultima 06/03/12

Longer angry warm down trying to shake off bad feelings about the race :(

Friday Apr 20, 2012 #

Note
(rest day)

Rest day and travelling to Christchurch. We got off the bus too late and ended up the wrong side of the red zone, so spent a while lugging our bags to the accomodation. Fairly tiring.

Thursday Apr 19, 2012 #

8 AM

Road cycling 30:30 [2] 13.4 km (2:17 / km) +123m 2:11 / km

I have more energy for this when I don't do other training :)

But before I eventually got out the door I was feeling so tired this morning, really didn't want to get up at all...why??
5 PM

Stationary bike (subthreshold) 40:00 [4] 23.0 km (1:44 / km)

Intense session on the bike at the gym. I was meant to do this yesterday, but figured it would be ok doing it today instead - I still have a rest day before the weekend :) It was really fun actually, but tough! When it is set to "random" the easiest level is really easy, but the hardest level is so hard, so it's a bit like intervals. I did a few 20-30s efforts out of the seat but otherwise stayed seated most of the time.

The first 10 minutes were at a slightly easier level just so I could warm up, but it ended up being quite hard work anyway.

Stationary bike warm up/down 5:00 [2]

Easy cool down.
6 PM

Aqua jogging 30:00 [2]

Easy aqua jog. Now that I'm running again, aqua jogging feels kind of like dragging your legs through mud... so much resistance.
7 PM

Road cycling 27:50 [2] 12.5 km (2:14 / km) +59m 2:11 / km

Legs felt not too bad, but had a tendency to really burn going up hills.

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