Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sludo

In the 7 days ending Dec 11, 2016:

activity	#	time	miles		km		+m
Running	4	3:04:23	23.84	(7:44)	38.37	(4:48)	109
Gym	4	2:16:19	1.58	(1:26:20)	2.54	(53:39)
Orienteering	1	1:28:33	9.57	(9:15)	15.41	(5:45)	145
Swimming	1	17:00
Total	9	7:06:15	35.0		56.32		254

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Sunday Dec 11, 2016 #

10 AM

Running 32:29 [2] 5.51 km (5:54 / km) +33m 5:44 / km
shoes: Decathlon Kiprun #1

from station to event. quite a lot of faffing as I wasn't 100% sure where the event centre was (signal poor in the forest). a few military fences to negotiate too....

Orienteering 1:28:33 [4] 15.41 km (5:45 / km) +145m 5:29 / km
shoes: X Talon 212 #5

Long Valley North

Felt like the first time orienteering in ages and thoroughly enjoyed it. A good course shape with some nice long legs and more fiddlier bits. Unfortunately my limited belongings down in London don't extend to much O kit, so I was puntering around with a hired dibber and didn't have a compass. Quite looking forward to the challenge of being compass-less.

All going well until number 12 where the gorse seemed to have grown quite a bit making trying to map read a bit redundant so just headed off on a rough sun-implied bearing and managed to find Mark Burley coming out the control. nice. I then lost 5 mins rather stupidly at #14 when I ran too far down the path, it would have been OK navigating straight to it but as soon as I was offline it was hard to relocate with what seemed like much denser vegetation than on the map. reduced effort levels after this but re-caught Mark around 18. did some good dicking about on the nice shorter legs at the end when I was struggling a bit without a compass.

had a side face of sand when I stacked it on the way down from #25 thanks to a low hanging single strand fence.

L shin very sore last night rolling and tugging quite a lot throughout but didn't seem to get worse.

a lot of time lost but all in all a good day out.

Running 14:47 [2] 2.43 km (6:05 / km) +12m 5:56 / km
shoes: Decathlon Kiprun #1

back to station. a lot quicker when you know where you're going

Running 14:47 [2] 2.43 km (6:05 / km) +12m 5:56 / km

Saturday Dec 10, 2016 #

8 AM

Running 11:34 [2] 2.05 km (5:39 / km) +11m 5:30 / km
shoes: Decathlon Kiprun #1

Asda time

Running 18:14 [5] 4.93 km (3:42 / km) +34m 3:34 / km
shoes: RocLite 243 #3

Wanstead Flats parkrun. Official time 18.17.

Legs and body felt really tired waking up so glad I shaved a bit of time off last week's time. A rushed start so a few secs behind starting my watch. Had the two 14 year olds for company as last week initially, the slower (corner cutting) one dropped off so ended up matching the other one pretty much stride by stride until the last km when I managed to edge ahead.

Running 11:13 [2] 2.14 km (5:14 / km) +1m 5:14 / km
shoes: Decathlon Kiprun #1

4 PM

Gym 30:50 [1] 0.57 km (54:29 / km)

good fun stretching, rolling and some upper body exercises. getting stronger