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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Hol

In the 7 days ending Jul 27:

activity # timemileskm+m
  Orienteering9 5:30:45 17.92(18:27) 28.84(11:28) 415
  Running7 1:47:50 4.29 6.9 152
  S&C1 20:00
  Total14 7:38:35 22.21 35.74 567
  [1-5]13 7:18:35
averages - sleep:2

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Saturday Jul 27 #

10 AM

Note

Review of deeside
Although earlier in the week I was feeling awful about myself and my orienteering compared to the others, after yesterday I've properly reflected on the week and am genuinely so proud of myself for what I've achieved. (Cringe)
My nav is continuing to develop nicely and is becoming even more reliable and solid and I am starting to minimise stupid mistakes. My new approach to my nav works really well for me and I'm a lot cleaner when in the control circle.
Although I'm shattered from all of the physical stuff, I am more confident in my current capabilities and I know that with a more structured training plan I will improve over time and I look forward to running back at home :)
Psychologically, I've learned to be more confident in myself and my abilities. I need to stop putting myself down and use my strengths to the best of my ability and build on my weaknesses over time.
It's been a class week and I can't wait to put the training into practice at the Scottish 6 Day next week.
Also, IM STILL INJURY FREE YAY!!
4 PM

Running 47:59 [3] 4.3 km (11:10 / km) +152m 9:29 / km
ahr:135 max:164 shoes: Brooks Ghost GTX

Post travel recovery walk / run with mum which didn't go quite as planned as we got blocked by vegetation and I got even more ticks yay

Friday Jul 26 #

10 AM

Orienteering 1:23:08 [5] 6.8 km (12:14 / km) +178m 10:49 / km
ahr:179 max:202 shoes: VJs

Tour Champs - Glen Dye
(First 8 controls were a middle and then a further 4 controls made up the classic)
Smooth though the first 7 with only a hesitation at 2 where I just didn't trust myself and looking back I didn't have a plan. 8 was a bit of a mare. Got pulled right because of the bracken but relocated easily. Then when trying to correct myself I got pulled way too high by the bracken again and just completely missed the control. Probably about 2 mins lost. That was the end of the middle. Then a fat long leg to 9 which I had a decent plan for regarding traffic lighting and route however my attackpoint was pretty non existent. Me being stupid decided to run out of 8 90° in the wrong direction and end up back past 7. Luckily it was just a simple path run to get back on the original route choice (4 mins lost?). Nice path run for about 800m or more and then came the hill. Really proud of myself psychologically for getting up the hill which gave me confidence that I'm not totally crap after all. A bit of aimless wandering but I caught Hannah up again who have overtaken me around number 6 and I got to 9 decently. Very happy. I was a little too far right on 10 but noticed and corrected myself. 11 was a nice straight path run and 12 and the finish we're decent too, keeping Hannah in sight.
Turns out even though I was terrified of coming last and embarrassing myself I managed 3rd on the middle and 4th on the long. Really really proud of myself!
Friday afternoon was well spent pulling 159 ticks out of myself. That is not even an exaggeration. I counted

Thursday Jul 25 #

10 AM

Running warm up/down 6:44 [3]

Orienteering 21:19 [2] 2.1 km (10:09 / km) +57m 8:56 / km
ahr:108 max:117

Coull 1
Focused on CARE and picturing the circle. Struggled on the area as it was so physical. Big mistake at 4 but just kept it going.
12 PM

Orienteering 6:51 [2] 0.9 km (7:37 / km) +15m 7:02 / km
ahr:108 max:111

Coull 2
Half a control pic. Only had an hour and a half to train. Would have liked more time but wasn't a fan on the area

Wednesday Jul 24 #

10 AM

Note
(rest day)

Chatted though a slight training plan with Zoe.
Ultimate Aim = to feel more comfortable running
Key to get there=

Injury free --> consistency --> strength
This works as a cycle

I need to build a base general fitness and then progress from there introducing more varied and intense sessions
11 AM

Running (Drills) 15:00 [1]

1 PM

S&C 20:00 [0]

6 PM

Note

some cringe feelings (enjoy)
-frustrated I don't have the physical capabilities as others and am struggling to cope with the amount of physical training. A bit of a shock to my body and mind
-scared of embarrassing myself because I have no strength or speed
-annoyed at myself as I feel like I'm not making the most of the training opportunities

Tuesday Jul 23 #

10 AM

Running warm up/down 10:00 [3]

11 AM

Orienteering 22:50 [3] 2.3 km (9:56 / km) +24m 9:26 / km
ahr:149 max:181

Glen Dye 1
Control Pic with Fay - constructed a new way of navving which forces me to have knowledge about the control circle before I actually get there.

C - control
A - attackpoint
R - route
E - exit direction

Seemed to work and I did less of my normal aimless wandering.

The course drained me even though I walked. Had a fat blister forming on my heel and I just felt ill so I stopped for the morning
1 PM

Orienteering 28:04 [3] 2.8 km (10:01 / km) +55m 9:08 / km
ahr:161 max:189

Glen Dye 2
Star - felt a little more with it but decided to focus on keeping lines straight. Couldn't find 6 but neither could anyone else with that gaffle. Lines weren't perfect but the undergrowth was a bit tough in places
10 PM

Running warm up/down 4:23 [3] 0.6 km (7:18 / km)

Orienteering 33:33 [3] 3.6 km (9:19 / km) +60m 8:36 / km
ahr:156 max:185

Crathes
Night O - Slow 1&2 to get into the map (decent). Stupid route choice to 3 and didn't have a clear attackpoint. Re attacked, missed, then found it thanks to Amber conveniently finding it. Spiked 4. Dodgy to 5 but I found it. Skipped 6-10 because I was limited for time and would have preferred to have finished something I set out to do rather than have to give up because I ran out of time. 11&12 decent.

Monday Jul 22 #

10 AM

Running warm up/down 18:35 [3] 1.6 km (11:37 / km)

11 AM

Orienteering 20:38 [3] 1.24 km (16:38 / km)
ahr:157 max:191 shoes: VJs

Balmedie Dunes 1 - contour only all day
The control circles were blank and you had to work out which circle matched. I found matching the map to the ground easy but ground to map was pretty tough

Orienteering 28:13 [3] 1.9 km (14:51 / km)
ahr:156 max:190

Balmedie Dunes 2
TalkO with Tom - took it slow but kept it clean and accurate with a slight detour to peg it down a dune. Nice easy nav.

Orienteering 29:04 [3] 1.8 km (16:09 / km)
ahr:150 max:190 shoes: VJs

Balmedie Dunes 3
Map Memory with Fiona - struggled in the techy flat bit with distances and accuracy but as soon as the contours opened out a bit I found it pretty easy
2 PM

Running warm up/down 5:09 [3] 0.4 km (12:52 / km)

Orienteering 35:35 [3] 3.0 km (11:52 / km)
ahr:181 max:201 shoes: VJs

Balmedie Dunes 4
Mass Start 1 Man Relay - randomly marked extra features which were wrong to force you to just use the contours
Very confused at the start and ended up a bit too high. Started using the paths which were marked wrong but quickly switched them off. Found the nav easy but my body crashed. My brain was telling my body what to do but it couldn't do it so I got frustrated and then ended up running straight past 10. Last finisher lol but lots of people mp so I was 4th?

Sunday Jul 21 #

2 PM

Note
slept:2.0

Flying up to Aberdeen for Deeside
Gonna log everything in detail at the end of the week
8 PM

Orienteering 21:30 [3] 2.4 km (8:57 / km) +26m 8:30 / km
ahr:135 max:151 shoes: Inov8s

Sprint Champs
Absolutely shattered and still feeling grim after the party last night.
"Tape town" was confusing so kept it slow. 1-6 all clean but was hesitant on 7. Very slow on the map turn over. Awful exit direction out of 9 so a bit dodgy on 10. Ran straight past 14 lol. Bit dodgy on 15. I wasn't last though?

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