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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Old Daniel

In the 7 days ending Feb 3:

activity # timemileskm+m
  off road4 5:05:21 21.99(13:53) 35.38(8:38)
  orienteering3 2:42:13 10.56(15:21) 17.0(9:33)
  Controlling1 2:00:00 6.21(19:19) 10.0(12:00)
  flat efforts1 54:00 4.0(13:30) 6.44(8:23)
  road run2 30:00 1.68(17:53) 2.7(11:07)
  Total11 11:11:34 44.44(15:07) 71.52(9:23)

» now

Saturday Feb 3 #

1 AM

road run 20:00 [2] 2.0 km (10:00 / km)

To/ from start/ finish
2 AM

orienteering race 1:03:10 [5] 6.0 km (10:32 / km)

Mallards Pike, middle. Wet and quite cold day. Lots of controls, mostly close together and mostly on red line.
Really struggled with the start, lots of fallen trees, yet ditches and timber in very flat wood highlighted lack of flexibility, difficult in crossing rough terrain and not really able to hold compass direction which was my major navigational tool. Missed/ overshot 1.2 & 3 and 21 (wrong/ unmarked?) ditch coming back through same area. Haemoraged time. Missed obvious path run 14 to 15, and generally a bit slow and messy.
Did not really enjoy this race
3 AM

road run 10:00 [2] 0.7 km (14:17 / km)

Warm up
4 AM

orienteering race (Night, Urban) 32:04 [5] 3.4 km (9:26 / km)

Urban in Chepstow, lots of alleys, ups and downs, controls etc. and quite fun.
Used small light and found map hard to read (lots of stopping under street lights). Also found some controls difficult to see. Huge Horlicks at 1 but after that not too bad, very stop start and a few sub -optimum routes but ok
Not sure about which light to take to POM

Friday Feb 2 #

flat efforts 54:00 [5] 4.0 mi (13:30 / mi)

Nice, sunny day so went to Oldbury Court and did the 11 x 2 mins with 90 secs session. Frankly a bit of a struggle so either I was trying hard and quick or I was trying hard and a bit heavy legged from yesterday......I wonder
Will see how I go tomorrow

Thursday Feb 1 #

Controlling 2:00:00 [2] 10.0 km (12:00 / km)

Representative time and distance. A long day out in the dunes that were in top condition. View from the top over the flooded western dunes and then the sea shining like glass in the sunshine was adequate reward for the whole endeavour. Lots of work this week but for the first time thinking that we may progress to where we need to be before I go to POM
Exhausted again now -these long days really highlighting lack of stamina -is this an age thing?

Wednesday Jan 31 #

off road 2:29:00 [2] 9.5 mi (15:41 / mi)

Run from Lansdown Park and Ride with Pete, Jo, Sandy and John. P&R, Solesbury Hill, Charmy Down, and back up the reverse of the Tuesday BOK run. Plenty of mud and hills, new terrain for me so good fun to explore. Very wet to start with but soon improved. Visited the grave of Admiral Puget, of Sound fame.

Tuesday Jan 30 #

off road 50:00 [2] 4.0 mi (12:30 / mi)

Easy run and catch up with Ashley in Leigh Woods. Nice day outside, but then busy -too much to do

Monday Jan 29 #

off road 1:06:21 [3] 6.0 mi (11:04 / mi)

Mild and dry afternoon with occasional sunshine. Standard Purdown run with 2x wood and 3 hills

Sunday Jan 28 #

1 AM

off road 40:00 [2] 4.0 km (10:00 / km)

Running to and from car park to assy and assy to start/ finish and warm up
2 AM

orienteering 1:06:59 [5] 7.6 km (8:49 / km)

Concorde Chase at Star posts. Some of the compass work was not accurate enough - lost some time at early controls. Particularly 4 where I ignored large re-entrant with control in it to hunt in bracken for non- existent small one- I wonder why? -probably -2mins. But worst to come at 5 - abandoned my chosen route on the long leg to cut through green, banana, took wrong forest road and soon running almost 180 degrees wrong took ages to sort out probably getting on for -5mins. All a shame as rest of course better and running a bit quicker.
Do need to focus on concentration,
Forest in good condition and enjoyed run

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