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Attackpoint - performance and training tools for orienteering athletes

Training Log: andypat

In the last 7 days:

activity # timemileskm+m
  Orienteering6 4:15:21 14.29(17:52) 22.99(11:06) 151
  walk3 3:00:00 6.84(26:20) 11.0(16:22)
  gym1 55:00
  Running1 41:35 4.03(10:20) 6.48(6:25) 6
  Total11 8:51:56 25.15 40.47 157
«
4:36
0:00
WeThFrSaSuMoTu

Sunday Feb 19 #

9 AM

walk 30:00 [1] 2.0 km (15:00 / km)

Some local turfs
11 AM

Orienteering warm up/down 9:38 [2] 0.92 km (10:28 / km) +3m 10:18 / km

Orienteering race (Scottish Sprint champs 1) 22:45 [4] 3.19 km (7:08 / km) +5m 7:05 / km

Thought I had a decent race with only 1 gibber at 5 where I was right but thought was left of the control and wasted time in a few dummy pits, but times suggest I was maybe a bit slower than I should have been . Will have a look at RG when I get chance. 3min down on Al D eg.

Notice most runners were about a minute faster in race 2 than 1 but myself and Steve W were 3 min or so faster. Maybe I was too cautious with my aiming off through the fast forest?

(edit - looks like Steve lost a minute at 1 and 30s or so at 5 so guessing I'm just slower in terrain even in nice terrain!)

Orienteering warm up/down 10:00 [1] 0.63 km (15:52 / km)

1 PM

Orienteering warm up/down 10:30 [1] 0.73 km (14:23 / km) +2m 14:11 / km

Orienteering race (Scottish Sprint champs 2) 19:49 [4] 3.12 km (6:21 / km) +6m 6:17 / km

Felt like a pretty clean run and only 1 min behind Al D this time albeit he made a blunder in the houses.

Orienteering warm up/down 8:00 [1] 0.69 km (11:36 / km)

Saturday Feb 18 #

9 AM

Running warm up/down 14:24 [2] 1.48 km (9:44 / km)

Running race 27:11 [4] 5.0 km (5:26 / km) +6m 5:24 / km

Elgin parkrun. Felt quite tough considering it was flat - quite windy and with hindsight maybe slightly under the weather with my abscess.

Splits
5:07
5:28
5:20
5:34
5:16
11 AM

Orienteering 1:03:27 [3] 4.71 km (13:28 / km) +30m 13:03 / km

A run round an old ROMP map at Burghead testing out my trail shoes and sandy forest skills for WMOC New Zealand...
5 PM

Orienteering warm up/down 11:45 [2] 0.82 km (14:20 / km) +12m 13:21 / km

Warm up to start of Scottish Nights
6 PM

Orienteering race (Scottish Night O champs) 1:31:56 [4] 7.56 km (12:10 / km) +93m 11:27 / km

Scottish Nights.
Lost about 5min at number 1 despite taking the "safe" route - didnt have a proper attack point I think, but then orienteered pretty well for the rest.The new reflective flags definitely helped. A couple of controls in the thick stuff would have been pot luck without.
Well planned course. Enjoyed. CLearly a bit slow to be competitive though.
7 PM

Orienteering warm up/down 7:31 [1] 0.62 km (12:07 / km)

8 PM

walk 1:00:00 [1] 4.0 km (15:00 / km)

Sort of a cool down walk into Elgin for a pizza - legs pretty stiff!

Friday Feb 17 #

7 PM

walk 1:30:00 [1] 5.0 km (18:00 / km)

Walk into Elgin - didnt arrive in time to do any training, at least in daylight, due to GP appt, so took it easy.

Wednesday Feb 15 #

6 PM

gym 55:00 [3]

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