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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Old Daniel

In the 7 days ending Feb 10:

activity # timemileskm+m
  orienteering5 5:39:36 22.56(15:03) 36.3(9:21)
  off road3 1:25:00 6.63(12:49) 10.67(7:58)
  flat efforts1 40:00 4.0(10:00) 6.44(6:13)
  road run1 20:00 0.93(21:27) 1.5(13:20)
  Total10 8:04:36 34.12(14:12) 54.91(8:50)

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SuMoTuWeThFrSa

Saturday Feb 10 #

1 AM

road run 20:00 [2] 1.5 km (13:20 / km)

Warm up
2 AM

orienteering race (Urban) 32:28 [3] 5.9 km (5:30 / km)

Evora -urban middle race 24/107 CD 32.28, CK 32.11, MS 30.18, CH 27.12 winner.
Overall took pretty straight routes with lots of twists through alleys where slightly longer but much simpler would have been better for me - turned too early on second hill climb and went into olive courtyard - not sure how much time lost as rogue timing control messed up this bit of splits. Mostly pretty good
3 AM

orienteering 1:00:00 [2] 4.0 km (15:00 / km)

Gentle jog around second and more representative training area

Friday Feb 9 #

orienteering 1:00:00 [3] 6.0 km (10:00 / km)

Training at Sao Bento de Castris

Thursday Feb 8 #

Note

Travel to POM

Wednesday Feb 7 #

1 AM

off road 12:00 [2] 0.7 mi (17:08 / mi)

Warm up
2 AM

orienteering race 1:24:39 [3] 10.1 km (8:23 / km)

BAOC Event at Hollands Wood in the New Forest. A beautiful crisp winters day to run round a splendid forest. The peculiarity of this area is that the map is mostly white and thats a fair representation of the ground . There is not much there. Ran the course pretty much on the red line but quite large sections were slower than I remember and it would probably have been better (for me) to use more tracks like 13-14. That was not what I had come to do. A huge amount behined Mark much slower on each leg including one where he went a bit wrong.....lets hope its him going well

Tuesday Feb 6 #

flat efforts (Road) 40:00 [4] 4.0 mi (10:00 / mi)

Little Stoke including 4 x 1km. How to describe this session? -the word terrible comes to mind. Perhaps this is the session I should be doing?

Monday Feb 5 #

off road 55:00 [3] 5.0 mi (11:00 / mi)

Purdown short version but still the three hills. Not in a particular hurry

Note

Quite pleased that one way or another I managed a good volume in January after Oct/ Nov/ Dec had been quite fragmented
This week pre-POM is meant to be more just keeping the legs going

Sunday Feb 4 #

1 AM

off road 18:00 [2] 1.5 km (12:00 / km)

Warm up , feeling quite heavy legged and lethargic
2 AM

orienteering 1:42:29 [5] 10.3 km (9:57 / km)

NGOC Galloppen at Mallards Pike did not think I had run too badly, if a bit slow in parts. One mistake at no 12, where I did not go past the pond, I almost went past the pond, so I almost knew where I was on the ditches and I almost found the control. Not good enough amongst the fallen trees. Then Ben Chesters +1 arrived and I followed them elsewhere, all realised we were too far south and found the control.
Chris Kelsey overtook me an ran away - he was running well but I was a bit surprised to see him 10 mins faster, and Mark Saunders faster still. Well done to them!
At control 5 MS 31.37, CK 33.23, CD 33.43
12- Finish MS 30.47, CK 31.28, CD 33.01
At the start I was on my own but fresh and the forest quite open, later on there were other runners to race, in some cases help find controls and generally keep me honest.
In the middle I was clearly pottering
5-12 MS 25.38, CK 27.34, CD 35.45
Going 7-8 and 8- 9 I got into areas of young conifers for extended periods in areas marked as green and was clearly very slow, it broke my momentum - lost 3 mins on 8-9 where I never found the v.b. which had quite a good path apparently. When the going gets tough, the tough apparently stops going,,,

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