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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AngusL

In the 7 days ending Oct 23, 2011:

activity # timemileskm+m
  Orienteering4 3:08:02 14.99(12:33) 24.13(7:48) 26825 /42c59%
  Weights1 55:50
  Road Cycling2 37:13 8.77(14.1/h) 14.11(22.7/h) 6
  Total7 4:41:05 23.76 38.24 27425 /42c59%
  [1-5]7 3:31:04
averages - weight:72.7kg

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Sunday Oct 23, 2011 #

11 AM

Orienteering race 1:13:35 intensity: (10 @0) + (25 @1) + (9:01 @2) + (24:57 @3) + (35:46 @4) + (3:16 @5) *** 10.44 km (7:03 / km) +103m 6:43 / km
ahr:169 max:187 spiked:15/28c shoes: Inov8 MudClaw 333

TVOC Hodgemoor Woods
Lovely day and a nice trip round some typically fast runnable Chiltern beech woodland. Not a huge area so the map was double-sided.
No major errors, but equally I could have been a bit more accurate on a couple of controls. Developing a healthy tendency (in my opinion) of staying higher and approaching controls from above where possible - easier visibility and less effort than climbing at the same time. Not that this was particularly hilly…
Finished 9th out of 30, but more interestingly only six seconds off 6th and less than four minutes off 4th. Clearly not a representative field with Rowney Warren pulling people away, but very pleasing anyway.

Saturday Oct 22, 2011 #

10 AM

Orienteering 44:48 intensity: (43:02 @0) + (1:46 @1) 2.38 km (18:51 / km) +9m 18:30 / km
ahr:96 max:132

MV Nonsuch Park
Gentle walk round Nonsuch Park with Jamie and Anja. Jamie is starting to get the map quite well now, intuitively picking where to go with not much obvious sign of conscious map orientation. I'm not sure if this is a good thing or a fluke…

Friday Oct 21, 2011 #

8 AM

Road Cycling 18:10 intensity: (1:03 @0) + (56 @1) + (12:06 @2) + (2:42 @3) + (1:23 @4) 7.03 km (23.2 kph)
ahr:150 max:177 shoes: Specialized Rockhopper Comp Al

Cycling to Tiffin Girls' School
12 PM

Orienteering 12:16 intensity: (23 @0) + (29 @1) + (2:40 @2) + (5:23 @3) + (3:21 @4) 2.83 km (4:20 / km) +1m 4:20 / km
ahr:152 max:178 shoes: New Balance MR1080BW

BOF Teaching Orienteering Part 1
4 PM

Road Cycling 19:03 intensity: (2:27 @1) + (11:37 @2) + (4:17 @3) + (42 @4) 7.07 km (22.3 kph) +6m
ahr:151 max:173 shoes: Specialized Rockhopper Comp Al

Tiffin Girls' School to Home

Thursday Oct 20, 2011 #

Note
weight:72.6kg (sick) (rest day)

Wednesday Oct 19, 2011 #

12 PM

Orienteering race 57:23 intensity: (24 @0) + (42 @1) + (2:53 @2) + (16:29 @3) + (35:26 @4) + (1:29 @5) *** 8.48 km (6:46 / km) +155m 6:12 / km
ahr:170 max:185 spiked:10/14c weight:72.8kg (sick) shoes: Inov8 MudClaw 333

BAOC Long Valley South
Another very enjoyable hour's orienteering from BAOC. Navigation largely OK, although conscious that I lose touch with the map as I speed up. Pleased with one bearing route choice, but I missed the control by about 5m. Fitness is good, despite the cold - again, getting moving alleviates symptoms for the duration of the exercise, but it probably doesn't aid recovery.
14th out of 116, which is very pleasing.

Tuesday Oct 18, 2011 #

10 AM

Weights 55:50 intensity: (24:59 @0) + (27:43 @1) + (3:04 @2) + (4 @3)
ahr:121 max:162

Body Pump - weights and cardio
Back after a week off last week. Felt OK.
Warm up 5kg
Legs 12.5kg
Chest, back, biceps 7.5kg
Triceps 6kg + 10kg overhead
Abs 10kg

Monday Oct 17, 2011 #

Note
(rest day)

Toes have gone red/purple/black but aren't as sore as breaks I've had when surfing. Hopefully this is just bruising, not an actual break.

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