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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Old Daniel

In the 7 days ending Nov 11, 2017:

activity # timemileskm+m
  orienteering3 3:34:59 14.29(15:03) 23.0(9:21)
  off road3 1:25:00 6.8(12:30) 10.94(7:46)
  flat efforts1 44:38 3.5(12:45) 5.63(7:55)
  Total6 5:44:37 24.59(14:01) 39.58(8:42)

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Friday Nov 10, 2017 #

orienteering (Urban) 1:13:08 [3] 8.0 km (9:09 / km)

Ran Blue course from Wednesday league Pomfrey. (6.7km) but also warm up and run back to car. Clearly not going very quickly

Thursday Nov 9, 2017 #

flat efforts 44:38 [4] 3.5 mi (12:45 / mi)

Pyramid session on the down 30 secs to 3 mins x 2 and back with max of 90 secs. Quite a warm day and not pushing it too much, so distances covered a bit less. However knee again not too bad after warm up.
Lets hope that by next week its a 'green light'

Wednesday Nov 8, 2017 #

orienteering race 1:02:28 [4] 7.0 km (8:55 / km)

BAOC odds and evens score event at Sir John Moore's barracks. Area is pretty much flat 1:5000 map, 50% grass land/ paths in barracks and 50% scrub/ wood surroundings. So ideal for fragile knee. Format of 20 controls then return to finish and 20 more, with the complexity of where you can cross the fence made for a rather frantic session. But an interesting day out in the sun and a nice contrast to last year's cross country which went everywhere. An enjoyable run, not really orienteering? but you did have to find lots of controls and I did lose time both finding flags and minor route choice errors.
Its worth commenting that those who had a strategy rather than get all on one map and see how much time is left had rather better scores. It also helps to start you watch as you go rather than guessing on route to no. 2! as penalties for lateness are heavy.
Knee fine during run but not in the car or on the stairs afterwards
1 AM

off road 15:00 [2] 0.8 mi (18:45 / mi)

Good long warm up.

Tuesday Nov 7, 2017 #


Knee hurts going up and down stairs but loosened up during yesterdays walk
I think I might have slept in an odd position which put on a side load.
"You can only do what you can do" -so rather than trying to do a 'big November' stepping back to do good warming up and some more gentle level stuff.

off road 55:00 [2] 5.0 mi (11:00 / mi)

Run with Ash around Leigh Woods, staying on top of the hill. Avoided worst of rain. Good choice for knee

Monday Nov 6, 2017 #


And just to rub knee is really sore today and did not run.....Grrr

Sunday Nov 5, 2017 #

off road 15:00 [2] 1.0 mi (15:00 / mi)

orienteering race 1:19:23 [5] 8.0 km (9:55 / km)

November Classic Highland Water - I was really disappointed by this run - started ok, wasted a little time at 5, greener than expected and needed to hunt for the flag, losing momentum and missed 6 but went out re-located -lost 3 mins but not a complete disaster, long legs 7, 8, & 9 ok and fast round track to ap for 10 (racing some young runners on track) , no control (pit in bracken), hunted, could not understand veg but seemed ok, went out re-attacked back to same place, hunted, went out other way found bush and then flag, but loss of ten mins!. I really, really hate orienteering when its like this ......big grump and not very good over rest of course....
In retrospect I am pretty sure I had the track bend a bit wrong -gone too far and so was looking a bit too far north and just made it all fit....
The relocation was just very unprofessional.
Reasonably competitive speed wise if I remove the errors.....
Had targeted and tried hard for this race, but alas can expect another Congratulations this is your 22nd best result of the year you have dropped 10 places in the rankings e-mail.
I really do need an encouraging result sometime soon to restore morale.

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