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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: DonP

In the 7 days ending Nov 12, 2017:

activity # timemileskm+m
  Running7 4:08:40 32.75(7:36) 52.7(4:43)
  Road Bike2 2:20:00 30.0(4:40) 48.28(2:54)
  Orienteering1 29:51 3.9(7:39) 6.28(4:45)
  Total9 6:58:31 66.65(6:17) 107.26(3:54)

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Sunday Nov 12, 2017 #

1 PM

Running warm up/down 18:00 [3] 2.3 mi (7:50 / mi)
shoes: Nike Unknown

Warm up before SOUL at Biggar. Cold!

Orienteering race 29:51 [5] 3.9 mi (7:39 / mi)
shoes: Nike Unknown

SOUL at Biggar. Not a very good run with lots of hesitations, a few route choice mistakes and one huge time loss at a very dodgy control. At least my legs felt better than yesterday! It was actually quite tricky at times running in to the sun.

OK but hesitant from the start to No 3.
3 - 4. Thought I'd lost some time when I didn't realise the control was on the opposite side of the high wall from the cemetery and had to run round, but my time seems to be okay.
Ran past No6 which was lying on the ground. 20 secs lost.
Lost 2mins on No7 which is the most time I've ever lost on a control in an urban race! The map was wrong, the control descriptions didn't make sense and the control was hung in the wrong place relative to the path when I eventually found it. If you came at the control from the north it would have been visible, but I and some others came at it from the south and lost time. I actually thought the control had been stolen and was heading for No 8 when I saw it. Game over so eased back from there to the finish.
12 - 13 Would have been better doubling back through the lane rather than continuing on. 20 secs lost.

Mrs P had a shocking run and declared she was giving up urban and sprint orienteering which was great news for me, but she's since relented and unfortunately it looks like we'll be back for more next year. Groan!

The numbers at these urban / sprint races seem to be declining. I wonder if they will continue as the constant problems with maps, control descriptions, lines and circles obscuring map detail etc must put people off.

Saturday Nov 11, 2017 #

12 PM

Running warm up/down 20:00 [3] 2.5 mi (8:00 / mi)
shoes: Salamon Shigarri

Warm up before the Scottish Short Course XC Champs in Kirkaldy. Felt dreadful after feeling good all week. Legs really heavy and breathing terrible.

Running race 15:40 [5] 2.5 mi (6:16 / mi)
shoes: Asics Spikes

Scottish Short Course XC Champs. Had a shocking run - legs heavy and breathing terrible. Maybe started too fast as I had lactic acid in my legs 400yds in to the race but dug in and ran as fast as I could. Finished about 45secs slower than I probably should have. Doesn't sound like much but over a 4kms cross country race it's a lot. This race is definitely for the youngsters!
To my surprise I won the M60 gold medal. I was very lucky my main rivals weren't competing as they would have beaten me by miles.
Not sure what happened as I've been feeling fine all week and have cut my training back so not sure why I felt so bad today.

Running warm up/down 10:00 [3] 1.25 mi (8:00 / mi)
shoes: Salamon Shigarri

Dragged my body round the course as a cool down trying to figure out what happened.

Friday Nov 10, 2017 #

12 PM

Running 26:00 [3] 3.3 mi (7:53 / mi)
shoes: Salamon Shigarri

Easy run from work to the Lomondgate SUDs pond, a couple of laps and back.

Thursday Nov 9, 2017 #

5 PM

Road Bike 1:12:00 [3] 15.0 mi (4:48 / mi)

Cycle home from work.
7 PM

Running warm up/down 20:00 [3] 2.5 mi (8:00 / mi)
shoes: Mizuno Wave Connect 3

Warm up before intervals.

Running intervals 16:00 [5] 3.4 mi (4:42 / mi)
shoes: Asics Gel Hyper Speed 4

Track session at Linwood track with the athletic club. Short session to try and keep the speed up but not to overdo it for the race on Saturday. 8 x 300m with 1min easy jog recovery.
Averaged 60 seconds for each rep which was good.

Running warm up/down 10:00 [3] 1.2 mi (8:20 / mi)
shoes: Mizuno Wave Connect 3

Cool down run round some nearby streets in Linwood.

Wednesday Nov 8, 2017 #

12 PM

Running 31:00 [3] 3.8 mi (8:09 / mi)
shoes: Salamon Shigarri

Run from work to the Lomondgate SUDs pond, a few laps and back.

Tuesday Nov 7, 2017 #

6 PM

Running warm up/down 20:00 [3] 2.5 mi (8:00 / mi)
shoes: Salamon Shigarri

Extended warm up run over to Ardgryffe Playing Fields before intervals.

Running intervals 24:00 [5] 3.0 mi (8:00 / mi)
shoes: Salamon Shigarri

Grass intervals on a very wet Ardgryffe Playing Fields after work. Another Coach Robert speed session - 12 x 1min fast, 1 min jog recovery.

Running warm up/down 12:00 [3] 1.5 mi (8:00 / mi)
shoes: Salamon Shigarri

Run back to the house.

Monday Nov 6, 2017 #

7 AM

Road Bike 1:08:00 [3] 15.0 mi (4:32 / mi)

Cycle to work. Cold!
4 PM

Running 26:00 [3] 3.0 mi (8:40 / mi)
shoes: Saucony Excursion TR8

Finished work at Overtoun Estate so went for a quick recovery run in the gathering gloom on the trails in the estate and on Lang Craigs Wood. Legs fairly trashed.

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