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Attackpoint - performance and training tools for orienteering athletes

Training Log: RHF

In the last 7 days:

activity # timemileskm+m
  Orienteering2 2:16:46 15.35(8:55) 24.7(5:32)
  Yoga/Stretching/S&C2 1:35:00
  Running3 1:00:25 6.85(8:49) 11.03(5:29)
  Total6 4:52:11 22.2 35.73
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Sunday Jan 20 #

12 PM

Running warm up/down 8:16 [2] 1.51 km (5:28 / km)
shoes: X-Talon 212 2017

Orienteering race 1:23:20 [5] 14.0 km (5:57 / km)
shoes: X-Talon 212 2017

Puttenham Common Black - 4th
Had hoped for a better run than the Southern night champs here last year. Really lovely day, sunny and beautiful conditions. Started poorly to one, thought it'd be straight down the path so ran hard and then didn't have a plan. In general, felt like I was on the back foot and wasn't able to plan ahead (maybe did to the number and frequency of controls?) Lost a bit of time through the green after road crossing, got disorientated when I got to a path and couldn't make the map fit (should've crossed it). Unsure about the long route choice leg. Bit of head to head towards the end, made me work harder but didn't encourage good orienteering, especially last control (lost 1 min, despite being near. Should've read the map more maybe?)
1 PM

Running warm up/down 6:39 [2] 1.17 km (5:41 / km)
shoes: X-Talon 212 2017

Saturday Jan 19 #

11 AM

Orienteering tempo 53:26 [4] 10.7 km (5:00 / km)
shoes: X-Talon 212 2016

Itchen Valley CP orienteering/running
WU + head to head sprint O with David (17mins) + run + 4 hills reps + WD
Reopening of the permanent orienteering course. Head to head was pretty fun, though felt hard work. Nice to do a bit of jogging with Dave. Explored the water meadows on the warm up. Had planned some longer intervals but didn't want to run too far, so did 4 hill rips (40s up, 1 min down). The reps felt hard work! Nice area to have a run round

Friday Jan 18 #

8 PM

Yoga/Stretching/S&C 45:00 [1]

Thursday Jan 17 #

5 PM

Running 45:30 [3] 8.35 km (5:27 / km)
shoes: Mizuno Paradox 4

Lordswood run commute
Another trail commute through the woods. Tried to find. New route out of the Forest but went slightly wrong. Will try to do it in the light and the opposite direction. Saw two deer near the hospital which was cool. Pretty dry and not that much mud at all.

Tuesday Jan 15 #

5 PM

Yoga/Stretching/S&C 50:00 [1]

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