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Attackpoint - performance and training tools for orienteering athletes

Training Log: rcro

In the last 7 days:

activity # timemileskm+m
  Orienteering2 3:31:56 14.94(14:11) 24.04(8:49) 710
  Running - off road2 2:14:49 10.41(12:57) 16.75(8:03) 695
  Running1 33:23 3.26(10:15) 5.24(6:22) 90
  Total5 6:20:08 28.6(13:17) 46.03(8:16) 1495
averages - sleep:4.5 weight:73kg
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Wednesday Apr 26 #

7 PM

Running 33:23 [3] 5.24 km (6:22 / km) +90m 5:52 / km
slept:5.0 shoes: Mizuno Wave Rider 19

A final easy run before the weekend. Taking it very gently.

For Mark Two's benefit, came back through Cadbury Camp.

https://www.strava.com/activities/959264070

Tuesday Apr 25 #

6 PM

Running - off road 1:01:06 [3] 7.71 km (7:55 / km) +315m 6:35 / km
slept:3.5 shoes: inov8 Mudclaw300 Blk/Gn2

With Ben and Will - up the Garth to watch the race, and back down - from Taffs Well. Nice and (very) easy pace.

All getting very cold at the top - really should have taken gloves.

Up: https://www.strava.com/activities/958026943
Down: https://www.strava.com/activities/958026971

Sunday Apr 23 #

12 PM

Orienteering (Kings Wood) 1:20:38 [3] 9.38 km (8:36 / km) +380m 7:09 / km
slept:4.0 weight:73kg shoes: inov8 Mudclaw300 Blk/Gn2

Welsh League at Kingswood. 7.8km Brown course.

Green map and lots of brambles, but planning meant we avoid most (except near the start) - and most of the green blocks were passable. Did 2 as a very long dog-leg as it started out quite bramble. OK through the low vis at 9 - but left 10 thinking I was going south when was actually going SW so was wrong side of "crossing point" (no idea why it was there - brambles no worse than anywhere else...) and the ride I found was inpenetrable bramble so gave away I was in wrong place.

More time loss on 12 - had a bit of mental blank and forgot I had to cross a path. Unsure on rote to take to 13 so decided to chance the green and found a nice track through. Worst was getting through to control at end.

Didn't spot the flatter route to 15 (didn't look) as went back over the hill as what I had planned earlier on. Reasonably quick.Then slow walk up hill for last time, slow down through the brambles. Biggest loss of the day on 20 (c. 60s) as it seemed a lot further down than I would have expected.

Quite a nice course. Feedback for next time this is used... The start and finish were on Offa's Dyke Path only 2k out of Monmouth - it would have been far nicer to park in Monmouth and walk/run out that it was the 20+ mins stressful drive each way on a track that wasn't suitable for cars at all.

https://www.strava.com/activities/954714032

Saturday Apr 22 #

12 PM

Orienteering 2:11:18 [3] 14.66 km (8:57 / km) +330m 8:03 / km
slept:5.0 shoes: inov8 Mudclaw300 Blk/Gn2

Tutshill school O training (plus misc Welsh) at Cannop Ponds. Including warm up, shadowing someone around a TD3/4 attackpoint exercise, then running windows course and harder attackpoint exercise. Both of these made significantly harder by huge features that the mapper did not include on map, and in the case of attackpoints, the big path junction I planned to go in from for one did not exist at all - could not believe this so much that ran right up and down path to confirm. Found tape easily once disregarded the map...

Lots of boar about (30+). Only thing I saw more of were orange spots on trees - nearly everywhere marked up now.

Thursday Apr 20 #

6 PM

Running - off road 1:13:43 [3] 9.04 km (8:09 / km) +380m 6:44 / km
slept:5.0 shoes: inov8 Mudclaw300 Blk/Gn2

MDC hills on Craig yr Allt. Short reps (<30s) so more about acceleration rather than strength so no good for me. Left food hurting again after 5th so eased it off a lot and came back gingerly - think it's mostly to do with new shoes and needing to tighten up the laces so it actually gives some support to outside of foot.

https://www.strava.com/activities/950791552

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