In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Orienteering||3|| 2:46:24|| 12.74||(13:04)|| 20.5||(8:07)|
| ||Running||3|| 2:00:00|| 8.02||(14:58)|| 12.9||(9:18)|
| ||S&C||1|| 20:00|
| ||MTB||1|| 20:00|| 2.49||(8:03)|| 4.0||(5:00)|
| ||Total||6|| 5:26:24|| 23.24|| 37.4|
Orienteering race (Night) 34:00  6.4 km (5:19 / km)
Scottish Spring. Night 2-man relay around the small but fun area of Barr Wood. Pretty wet but hilly and good contour features.
WU - Jogging to the start - 1km
2.6km - Leg 1: a short 2km course getting used to the area but also going pretty fast with Spongey and others at the mass start.
2.8km - Leg 3 after handing over from a bedraggled Dad. Went well, again 2km course, with little mistakes, only coming a bit high into #5.
Running 45:00  7.4 km (6:05 / km)
WU - 1.7km jogging & drills
4 x 1km terrain loops around Blackheath West, heather and hills, moss and brashings. Felt good with no real problems other than a minor stitch towards the end but no impact on my speed. 2 mins rest between each.
WD - 1.7km back home.
Running (Run Squad) 45:00  3.5 km (12:51 / km)
WU - 0.5km
Dynamic drills and a warm up jog.
Hare & Hounds - chasing exercise where we were in 2 even groups and were taking turns to chase each other's groups.
2 * 250m chasing and being chased.
2 * 350m . . . . . "
2 * 600m . . . . . "
2 * 50m sprints at the end.
WD - 0.5km
Orienteering 1:00:00  4.5 km (13:20 / km)
2.5km setting out controls for GO Bananas.
1km checking people through.
1km Retrieving a missed control after collection.
MTB 20:00  4.0 km (5:00 / km)
2km to Blackheath by bike and back afterwards.
Running 30:00  2.0 km (15:00 / km)
Attempted 10 * 1min sprints with active recovery but after 3 reps, I felt a sharp pain is my upper right abdomen, just below the ribs so decided to back out and not press it, so close to the JK.
Orienteering race (Long) 1:12:24  9.6 km (7:32 / km)
French Southern Championships Day 2
Absolute mud bath and nightmare. #1 was despicable because it was in impenetrable green and my attacking of it was pretty horrendous. I came into the green running too fast after yesterday and didn't know what hit me. My compass was all over the place and ended up losing a whopping 8mins. Lost motivation and most of my speed. Relocated eventually but still a trudge round the muddy & heavy going course with a friend who had caught me up by 6 mins. Something to think about!
Map being put up later
all weeks |