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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jed

In the 9 days ending Jul 29, 2011:

activity # timemileskm+m
  Orienteering7 8:13:14 29.39 47.3108 /132c81%
  Running7 3:47:00 9.07 14.6
  Total8 12:00:14 38.46 61.9108 /132c81%

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Friday Jul 29, 2011 #

Running warm up/down 25:00 [3] 2.0 km (12:30 / km)
shoes: olway tigers

Moor of Alvie and Speybank.
Initial jog around the warm up area then more focused around the warm up controls. Came back had a look at my sheet with all my positive comments on it. Then back out for faster stuff, sprints and drills.

After jog and stretching.

Orienteering race 33:41 [5] **** 4.3 km (7:50 / km)
spiked:18/24c shoes: olway tigers

Race putting it all together.
Started really well, hit the first 9 spot on and was doing really well, feeling I had been having all week. Then at 10 I stopped too early on the spur and lost 20secs. That threw me a little and I rushed 11 a bit not using the compass properly and was too far left, lost another 20secs. Then back to usual just ran off to 12 and stopped too soon and had to relocate lost about 1min. Kicked myself back into action and got 13 fine. Then on 14 was on the path and realised I needed to be beside railway, thought I was further on than I was so stopped on first set of hills, check my descriptions and knew I should be able to see control if I was at right hills as it was between not a particular side. Evetually ran on and control was so obvious lost over a min. Told myself to get a grip and really focused on the map again and had a good bearing and hit 15 spot on. 16, 17 and 18 all fine, a bit hesitant on 19. 20 was fine and really focused on the last tech section even hitting the vague one spot on.
Really happy with 1-9 and 15-end just need to stop myself turning a 20sec mistake into about 3mins.

Note

Have learned so much from this tour and really glad I wasn't on the racing one. Although it dind't really go quite to plan today I have definitely really improved and I am ready to put it all into practice next year.
Compass got a lot better.

Thursday Jul 28, 2011 #

Orienteering warm up/down 20:00 [3] *** 1.5 km (13:20 / km)
shoes: olway tigers

Tentsmuir.
Put out 4 controls on the course. At the beginning found it very hard but got more confident.
Collect in 3 at the end.

Running warm up/down 10:00 [3] 0.8 km (12:30 / km)
shoes: olway tigers

Jog with my group and some drills. Focused on some hamstring ones with Sarah which really helped and I will use a lot in future.

Orienteering 32:00 [5] **** 4.0 km (8:00 / km)
spiked:12/14c shoes: olway tigers

Speed control course. My course was basically picked from our group with a few tweeks and I had planned it with intention to catch me out.
Started with a wee control pick in a tricky bit, got all 4 spot on and even caught Carl who started a min infornt, then a big track run and he left me before into another tricky bit, ran hard but slowed down, concentrated and hit it spot on. 6 was tricky as a big flat vague area was infront of the intricate area with control, went to a definite attackpoint so hit it spot on. 7 was good, at eight it didn't look how I'd imagined and went to another reentrant before realising quickly, only 20secs lost. Then 9 was good too used the big ridge as a line feature and caught Carl again, showing me that running fast was not as good as hitting the controls. Small miss again about 30secs in one small reetrant further over. Then another track run before into the green, ran hard on purpose but really concentrated and hit 12 spot on as had a good ap and bearing into green. Caught Jo and Alex here too but ignored them and did my own thing and was confident with my compass and hit both the last two spot on, plus finish. Loved it:) again had the feeling that I knew I'd find the control.

Orienteering 30:00 [4] 3.2 km (9:22 / km)
shoes: olway tigers

Control pick. Again hit most of them spot on. Really focused on direction.

Orienteering 20:00 [3] 2.0 km (10:00 / km)
shoes: olway tigers

Did part of the keeping on track course. Part of it had the map blanked out at either side so were forced to use compass. Hit the control spot on. Again did well in the green and gained so much confidence as just kept finding the controls:).

Wednesday Jul 27, 2011 #

Running warm up/down 25:00 [3] 1.5 km (16:40 / km)
shoes: olway tigers

Anagach.
Long jog and then drills.
Jog with the girls and stretched.

Orienteering 10:00 [4] *** 1.0 km (10:00 / km)
spiked:2/2c shoes: olway tigers

First controls simulation. Hit both of mine spot on, was good as had to make the decision quickly.

Orienteering 32:00 [3] 3.2 km (10:00 / km)
shoes: olway tigers

Relocation with Charl. Felt it was a bit artificial as when you got handed the map you knew that you were between two controls and that you didn't know where you were. Still good practice to get a routine of what to do when lost. Need to get myself orientated first then look for big features.

Orienteering 35:00 [5] *** 4.0 km (8:45 / km)
spiked:13/16c shoes: olway tigers

Distractions course.
First set on controls went really well, started near the front caught Zoe, passed her and got away from the group, through good orienteering:).
The next one wasn't quite as good, didn't have a bearing from ap and went slightly off to another control first. Rest of the 3 controls fine, even in the grene slowed down and didn't let the coaches distract me.
Next set pretty good although came slightly fast into big depression but quickly realised I needed to be higher, not much time lost ran through the pack.
Last one started very well, really in control and focused. The last control had a hill infornt of it which seemed larger and that confused me slightly but my compass was screaming left so got it ok. Ran through the pack again.
Really happy with how this went, mistakes were very small and felt in control but strong.

Running warm up/down 25:00 [3] 2.5 km (10:00 / km)
shoes: Asics GT-2150

Laps with the group, slowly getting faster. Then some drills.
After a jog out of Badaguish along a track with nice views and then back to the huts to stretch.

Running intervals 30:00 [5] 2.8 km (10:43 / km)
shoes: Asics GT-2150

100m
200m
300m
400m
400m
300m
200m
100m

Extra 400m.
As it was lap had to keep jogging to get back to start before 400ms.
Used my 5km to gauge times to be running, already faster than then so all were consistantly quick right to the end but felt strong.

Tuesday Jul 26, 2011 #

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

Dallaschyle.
10min jog with the group.
Drills with Sarah.
Then a jog and stretch with Heather and Jo after.

Orienteering 30:00 [4] **** 3.5 km (8:34 / km)
spiked:23/24c shoes: olway tigers

Control pick
Hit 23/24 spot on:) 12 was the only mistake and it was very small but it was when I didn't follow my compass.
Teamed compass with reading features. Got a good lesson in being caught and passed by faster people more than once, normally this is me and it showed that getting it right is much better than just running fast. I felt coming towards feature that I knew the control would be there not just that I hoped.

Orienteering 30:00 [4] **** 3.5 km (8:34 / km)
spiked:8/9c shoes: olway tigers

Extending the control. Really good, number one was in the wrong place but had to confidence that I went to the right place. Only slip up was on number 6 where I got pushed of line by windblow but because I visualised I knew I hadn't seen the hill so knew I was wrong and looked up and corrected it quickly about 30secs lost.

Orienteering 30:00 [5] **** 3.5 km (8:34 / km)
spiked:8/9c shoes: olway tigers

Trains with Heather, Jet and Jo. Went of first in the first one to put myself under some pressure to see if my new style of orienteering could work in a race like situation. Really controlled to one and hit it spot on, same with two and didn't get put of by the nearby gaffles. Increased my lead but made a small mistake on 3, mistook my attackpoint for other rock and went in too late then relocated quickly but there was two contols, one on spur foot and one of re-entrant, checked before punching. Only Heather caught me but was better than others.

On second one went of last chasing so tried not to get carried away. Hit 4 sport on and 5 and ran hard to 6 caught Jo but then both of our controls weren't there and we both knew we were right. Were met by Heather who said they weren't there.

Third one had a nice and nasty uphill first leg, went off 2nd and again hit the control spot on, caught Jo again but didn't rush past, planned the leg and then passed and got away as I had a good plan with attackpoint etc where she stopped short. Happy with 9 too.

Pleased my techniques coped under some pressure.

Monday Jul 25, 2011 #

Running warm up/down 25:00 [3] 1.0 km (25:00 / km)
shoes: olway tigers

Achlean
Pauls warm up in a small area getting the heart rate up.
Then after a jog to collect a control and back along some rides.

Orienteering 15:00 [3] **** 1.0 km (15:00 / km)
spiked:1/2c shoes: olway tigers

Window star exercise. It sounds silly but this scared me as my compass work is so bad I didn't think I could find controls without the map. Really took my time and worked on my technique found actually taking the map in two hands stops me going to the side. Was of on the first one but really good on the second.

Orienteering 40:00 [4] **** 4.0 km (10:00 / km)
spiked:4/5c shoes: olway tigers

Talk O with Alex. He was fast so had to run quite hard. Was a bit weird to start with sinc we didn't really know eachother. I missed the first one, went to my attackpoint but wasn't good after that. He had the same problem on the next. He did 3. I was better on 4. Lots of windblow in the middle part of the course. A lot better by the end, made me have a plan and execute it.

Orienteering 30:00 [4] **** 3.5 km (8:34 / km)
spiked:9/10c shoes: olway tigers

Attackpoint course. This was one of the best course from my orienteering point of view I have ever done in my life! Had a plan, used my compass, went to my attackpoint and then took a bearing to my control, therefore can't miss it. Got them all almost spot on, lost about 10secs at 7 but that was it. Felt really pleased.

Sunday Jul 24, 2011 #

Running warm up/down 25:00 [3] 2.0 km (12:30 / km)
shoes: olway tigers

Battan
Initial jog with Charl and then to the start with drills and getting focused.
Jog after with Zoe.

Orienteering race 1:00:33 [5] *** 5.1 km (11:52 / km)
spiked:10/17c shoes: olway tigers

Routines "Race".
Started well first 6 really good, caught and passed Sophie, then caught Zoe. A bit hesitant on 7 and then on 8 and 9 so went a bit downhill from there. Was leading at this point. Overshot 10 even though i'd seen it. No plan on 11 but got it then let myself be distracted on 12. 13,14,15 were fine but then totally messed up the last control, path was the option for me and I didn't take it, no attackpoint and the usual really. Lost over 2mins. Annoyed.

Saturday Jul 23, 2011 #

Orienteering 45:00 [3]
shoes: asics pink

With Dad.

Friday Jul 22, 2011 #

Running 32:00 [3]
shoes: Asics GT-2150

Arthurs seat with Mum and Kaz.

Thursday Jul 21, 2011 #

Note
(rest day)

Travelling home.

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