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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: noRa

In the 7 days ending Jan 21:

activity # timemileskm+m
  Orienteering3 2:25:50 11.55(12:38) 18.58(7:51) 430
  Strength and Conditioning2 1:30:00
  Running5 1:10:45 6.85(10:19) 11.03(6:25) 160
  Cycling1 40:00
  Pilates/Yoga1 30:00
  Total7 6:16:35 18.4 29.61 590
  [1-5]7 5:46:35

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MoTuWeThFrSaSu

Sunday Jan 21 #

Running 7:04 [2] 0.87 km (8:07 / km) +60m 6:02 / km
ahr:129 max:161 shoes: MM4 Purple

Up to the start
5.75D/km

Orienteering 1:11:28 [2] 7.28 km (9:49 / km) +360m 7:52 / km
ahr:143 max:168 shoes: MM4 Purple

BW Arthur's Seat
So slippery everywhere and I don't have dobs so there were some very slow sections just trying to stay upright which I managed on all but 1 path... Also feeling rubbish, I am definitely getting ill and didn't have enough sleep either but that's my own fault. Also not necessarily convinced about the new map in places but I enjoyed it.
Front of right ankle sore which is a new one, I think it might be from ceilidhing...
4.4D/km

Saturday Jan 20 #

Orienteering 28:11 [2] 4.4 km (6:24 / km) +55m 6:02 / km
ahr:144 max:171 shoes: New Asics GT2000

BW Urban
Once I knew the result was void I decided I wasn't going to run 13km on tarmac as it was just going to injure me. So instead went to pick up the map and jog a few controls, posed for some photos for Rhona and trundled my way round. Did a few silly things when leaving controls, don't think my head was really in it as I knew I was just doing it for fun. Will run the course properly at some point.
3.64D/km

Friday Jan 19 #

Orienteering 29:48 [2] 5.23 km (5:42 / km) +15m 5:37 / km
ahr:162 max:173 shoes: New Asics GT2000

BW FWTN at KB.
Super icy so was very tentative most of the way round. Know KB so well so didn't really get caught anywhere, though there were some extra building works which were confusing. Not planning ahead well enough on a couple of legs but was fun anyway.
0.19D/km

Orienteering 16:23 [2] 1.67 km (9:49 / km)
ahr:165 max:178 shoes: New Asics GT2000

Indoor Orienteering in JCMB. (Distance deffo not correct and it doesn't know I did any climb!)
Was so much fun! I think it did help a bit having been in the building before but was still really tricky to work out where the stairs were and where you could get through. Definitely could have improved on some routes 3, 5, 6, 13, 14 and the finish, but especially number 10. I got confused because there was a door open that shouldn't have been and then went the much longer way round the v slippery roof back to the door... At least 45s lost compared with the optimum route and over a minute compared with those who went through the door not realising they shouldn't. Would love to do again sometime!

Thursday Jan 18 #

Running 13:22 [1] 2.2 km (6:05 / km) +20m 5:49 / km
ahr:136 max:149 shoes: New Asics GT2000

Easy lap of the Southside before the gym.
0.45D/km

Strength and Conditioning 50:00 [1]

Same as Tuesday + pull ups 3x5 and OH squat 3x8 25kg

Wednesday Jan 17 #

Running 13:32 [2] 2.23 km (6:04 / km) +20m 5:48 / km
ahr:138 max:169 shoes: New Asics GT2000

Little one again, had planned to cycle in to Cale house but decided not to in the snow.
4.84D/km

Pilates/Yoga 30:00 [0]

Tuesday Jan 16 #

Running 26:07 [2] 3.89 km (6:43 / km) +45m 6:21 / km
ahr:139 max:166 shoes: New Asics GT2000

From the gym in the snow to join the drills before hills. Being sensible as lots of running to come this weekend. Super nice to be out in the new snow!
1.03D/km

Strength and Conditioning 40:00 [1]

Bent knee iron cross, rollover into v-sit, rocking frog, fire hydrants (both ways), mountain climbers, cossack squats, rear foot elevated hip flexor stretch, TRX hip exercise.
Thoracic stretches, goblet squat, KB SL hip hinge, Inch worm, Spiderman, TRX, Bulgarian squat, SL box squats, Reverse lunge off BOSU, Band walks.
Bit of core.

Monday Jan 15 #

Cycling 40:00 [1]

To and from work.

Running 10:40 [2] 1.84 km (5:48 / km) +15m 5:34 / km
shoes: New Asics GT2000

Had to be short as evening meeting to get to
0.54D/km

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