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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: noRa

In the 7 days ending Nov 26, 2017:

activity # timemileskm+m
  Orienteering3 2:27:17 9.03(16:18) 14.54(10:08) 505
  Climbing1 1:00:00
  Strength and Conditioning1 1:00:00
  Running2 45:17 4.67(9:42) 7.51(6:02) 100
  Total6 5:12:34 13.7 22.05 605
  [1-5]5 4:12:34

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MoTuWeThFrSaSu

Sunday Nov 26, 2017 #

Orienteering 21:51 [2] 1.76 km (12:25 / km) +110m 9:28 / km
ahr:136 max:160 shoes: MM4 Purple 3

Shadowing at Dale Park.
Always forget how little time there is for running yourself on these weekends. Found running in terrain really tough, body definitely out of practice, hopefully can build back up the training a bit over the next few weeks.

Saturday Nov 25, 2017 #

Orienteering 22:41 [1] 1.55 km (14:38 / km) +100m 11:04 / km
ahr:127 max:154 shoes: MM4 Purple 3

Shadowing at Summer House Knott.

Orienteering 26:36 [1] 1.7 km (15:39 / km) +100m 12:05 / km
shoes: MM4 Purple 3

Shadowing at Tarn Howes.

Running 16:46 [2] 2.6 km (6:27 / km) +60m 5:47 / km
ahr:152 max:176 shoes: MM4 Purple 3

Wanted to move the legs a bit so went for a lap of the tarn while the juniors did a mass start exercise

Orienteering 11:30 [5] 1.67 km (6:53 / km) +30m 6:19 / km
ahr:176 max:190 shoes: MM4 Purple 3

Mass start Hawkshead night relay. So much fun, think this might be one of my fave races to do. Absolutely mad with people everywhere. Only one slight wobble when didn't look at compass enough but otherwise it was really good!

Friday Nov 24, 2017 #

Climbing 1:00:00 [0]

Thursday Nov 23, 2017 #

Orienteering 37:35 [2] 4.97 km (7:34 / km) +125m 6:43 / km
ahr:150 max:171 shoes: MM4 Purple 3

FWTN Part 1
All going well, finding the hills difficult but navigating ok and enjoying it!

Orienteering 27:04 [2] 2.89 km (9:22 / km) +40m 8:46 / km
ahr:143 max:174 shoes: MM4 Purple 3

FWTN Part 2
Then my light died just before number 14. I knew that I was in the circle and that the control was on a tree but I just couldn't see it! Stood around for a bit, thn someone else came through and found it. They then ran off in the wrong direction (lol) and after a bit more waiting I decided to carry on with just my tiny light to see the map with and figured it would be a bearings exercise.
Actually went surprisingly well, definitely some faff in the circle finding the controls but otherwise it was really good and actually really showed how little you need to find the control. Only worked without a torch because it was Briads and there were no trees so it wasn't as dark as it might have been

Wednesday Nov 22, 2017 #

Note

Full day in Glasgow, spent a long time in the car D:

Tuesday Nov 21, 2017 #

Strength and Conditioning 1:00:00 [3]

Standard.
Bent knee iron cross, rollover into v-sit, rocking frog, fire hydrants (both ways), mountain climbers, cossack squats, rear foot elevated hip flexor stretch.
Thoracic stretches, broomstick, goblet squat, KB SL hip hinge, Inch worm, Bulgarian squat, SL box squats, Reverse lunge off box, Band walks.
Back Squat 4x5 (20) 40kg
OH squat 4x5 (40) 60kg
No time for DbBP today but nevermind.

Monday Nov 20, 2017 #

Running 28:31 [2] 4.91 km (5:48 / km) +40m 5:35 / km
ahr:140 max:159 shoes: New Asics GT2000

Woke up feeling dreadful but as the day went on I felt better so went for a little run. Actually felt like a training run woo. Still slow but enjoyed being out.

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