Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: immy

In the 7 days ending Jan 4, 2013:

activity	#	time	miles		km		+m
Orienteering	4	4:30:36	24.67	(10:58)	39.7	(6:49)	193
Running	6	2:01:27	12.31	(9:52)	19.81	(6:08)	370
Strength and conditioning	1	25:00
Total	6	6:57:03	36.98		59.51		563

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Friday Jan 4, 2013 #

Event: 2013 Oceania Carnival & WC Races

11 AM

Orienteering 1:17:23 [3] 11.51 km (6:44 / km) +17m 6:41 / km
shoes: inov8 X-talon 212s 26/02/12

Oceania Day 1 at Fusilier. Mike says to me before I start: get your exit direction right, and trust the compass. What I do: lose copious amounts of time because of not doing these things. Ran way more than I should have.

I don't really know what was going on between me and my compass - it just seemed like it was leading me astray... or maybe I just wasn't being careful enough?

I'm not a fan of flattish courses with minimal features where compass is vitally important. Something I really need to work on.

Also had some further frustration with knolls, mapped and unmapped and telling the difference between them... :(

Running warm up/down 4:30 [2] 0.81 km (5:34 / km) +1m 5:32 / km
shoes: inov8 X-talon 212s 26/02/12

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: inov8 X-talon 212s 26/02/12

Event 1 C 2 - Splits

Thursday Jan 3, 2013 #

6 PM

Running 28:46 [2] 5.74 km (5:01 / km) +52m 4:48 / km
shoes: inov8 X-talon 190s (red)

Easy jog from Forest Lakes after a day of travel. Then Anna made us some amazing vegetarian lasagne :)

Wednesday Jan 2, 2013 #

8 PM

Running hills 47:32 6.12 km (7:46 / km) +285m 6:18 / km
shoes: New Balance W890 GH2

4 x 75 second hill reps, at Karaka Bay again. Only did 4.5 reps because it's a taper week and my legs had had enough by that stage. Kind of messed up the timing of this by pressing the wrong button on my garmin at one point, but oh well, close enough.

Strength and conditioning 25:00 [2]

Core exercises.

Monday Dec 31, 2012 #

10 AM

Orienteering race 31:16 [4] 4.85 km (6:27 / km) +28m 6:16 / km
shoes: inov8 X-talon 212s 26/02/12

Pre-Oceania day 4, course 3. Ran this course with Mike shadowing me again, and the aim was to orienteer at a faster speed, without losing accuracy. Messed up the first control due to a bad exit direction, and then not really following my compass... but after this mistake, things did improve. Also lost some time on the way to control 11 as I slowed down a lot through the cutty grass. There were a few other points where I lost time as well, but they weren't too major. Enjoyed pushing myself harder :) Probably could have gone a couple of minutes faster with a perfect run.

Orienteering 40:56 [3] 6.03 km (6:47 / km) +41m 6:34 / km
shoes: inov8 X-talon 212s 26/02/12

Unfortunately course 3 was at 1:7500, so Mike thought I had it too easy and had better go and do course 2 as well. Stupidly I messed up the first control very badly, doing almost an identical mistake to last time! Didn't get it right in the circle either :( So I lost quite a bit of time in the end - maybe up to 2 minutes? Fortunately, the rest of the course was then fairly accurate, but the running speed really suffered... I think part of the problem was also mental, as I had already put in my hard effort for today, and didn't believe that I had another fast middle distance in me.

Rest day tomorrow for sure!

Running 4:55 [2] 0.67 km (7:24 / km) +7m 7:01 / km
shoes: inov8 X-talon 212s 26/02/12

Went back out and ran from the start to control 1 on course 2. Finally got my exit direction right! What I need to do is just take a few seconds at the start of the leg to make sure I have a good bearing - it is worth the small time investment. Will do this in the world cup races :)

Running warm up/down 10:00 [2] 1.8 km (5:33 / km)
shoes: inov8 X-talon 212s 26/02/12

Sunday Dec 30, 2012 #

10 AM

Running warm up/down 4:48 [2] 0.7 km (6:53 / km) +12m 6:20 / km
shoes: inov8 X-talon 212s 26/02/12

Orienteering 1:01:02 [3] 8.85 km (6:54 / km) +55m 6:41 / km
shoes: inov8 X-talon 212s 26/02/12

Pre-Oceania day 3, course 2, at White's Line. Today I was just taking it easy and trying to focus on the navigation. But although I wasn't going fast, I was still really tired! Not sure if I could have run that much faster... :( Mike was shadowing me today which was great, as it seemed to make me more focused, and then he gave me some good feedback at the end. I didn't make too many mistakes, but lost some time through hesitations, and not looking up enough to pick the best lines through the terrain. We estimate that I might have lost around 3 minutes with all these hesitations combined? But on the whole I did a lot of good orienteering today, so I was happy.

Cannot for the life of me see how Tove did this course in 47 minutes though! She is freakishly fast.

C • Taking it easy 1

Saturday Dec 29, 2012 #

10 AM

Running warm up/down 10:56 [2] 1.97 km (5:32 / km) +13m 5:22 / km
shoes: inov8 X-talon 212s 26/02/12

Orienteering 59:59 [3] 8.47 km (7:05 / km) +52m 6:52 / km
shoes: inov8 X-talon 212s 26/02/12

Pre-Oceania race at Telephone Track. Ugh this was horrible! I felt slow and useless, and on top of this made mistakes. This often seems to be the case with me - when I don't feel good physically, the navigation suffers as well. Perhaps what I should do in future is just try to ignore the physical side, and focus on careful orienteering?Anyway, I had sort of hoped that I would be able to take this at a faster pace, but sadly that was not to be.

In terms of mistakes, number 3 and 14 were the big ones... An issue of trusting the compass in vague areas I think.

I really hope I don't feel like this in World Cup week, but sometimes you just have days like this I guess... humidity certainly didn't help.

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