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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Leon

In the 7 days ending Oct 22, 2016:

activity # timemileskm+m
  Running9 6:09:41 51.3(7:12) 82.56(4:29) 480
  Urban Orienteering2 1:47:42 14.6(7:23) 23.5(4:35) 280
  Total11 7:57:23 65.9(7:15) 106.06(4:30) 760

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Saturday Oct 22, 2016 #

8 AM

Running warm up/down 8:10 [2] 1.0 mi (8:10 / mi)

9 AM

Running race 17:51 [5] 3.1 mi (5:45 / mi) +10m 5:42 / mi

Worcester parkrun - 4th, 17.51

Most ridiculous start to a parkrun yet, must have been in about 40th after 40s, behind all sorts of people who weren't going to break 20 mins. Partly my own fault as I'm a slow starter but this was bizarre. And so it came to pass that as the course entered the woods and turned and narrowed, I sent the guy ahead flying to the ground as he slowed right down and left me nowhere to go. Perhaps parkrun could offer a 400m option for these people?

Moved through from there to 4th, not a great run, not sure why felt on the limit, but the 3 ahead weren't any better than me on paper. The course through the woods was lovely, but the numbers are too big for the venue.

Running warm up/down 10:20 [2] 1.2 mi (8:37 / mi)

11 AM

Urban Orienteering race 49:19 [5] 6.7 mi (7:22 / mi) +250m 6:36 / mi

Malvern Urban - 1st, 49.19.

I expected a lot of climb, and got it. Managed to keep moving though.
First two thirds was enjoyable, nice mix of terrain, but the dull housing estate section at the end wasn't, especially when the field option to 26 was so overgrown. Made a couple of wrong route choices. Legs were best at the end.

Friday Oct 21, 2016 #

Note
(rest day)

Thursday Oct 20, 2016 #

12 PM

Running 29:00 [3] 4.0 mi (7:15 / mi)

Probably the most boring run of the year yet, seemed to last hours without getting anywhere, strange as the last 2 miles were sub 7
7 PM

Running 41:30 [4] 6.5 mi (6:23 / mi) +15m 6:20 / mi

To Ilkley on the road
Moving at a swift pace, could have kept it up to the hour which is pleasing.
In need of a rest day now.

Wednesday Oct 19, 2016 #

7 AM

Running 29:50 [3] 4.0 mi (7:28 / mi) +20m 7:21 / mi

Morning Highroyds loop, feeling bouncy for a morning.
6 PM

Urban Orienteering 58:23 [3] 7.9 mi (7:23 / mi) +30m 7:18 / mi

Knaresborough Lamp O
Took it easy with a small acceleration last 10 mins to clear 29/30 6s late, forgot about the one in the castle.

Tuesday Oct 18, 2016 #

5 PM

Running 43:10 [3] 6.7 mi (6:27 / mi)

20 mins tempo on the Knavesmire

5.36,5.35,5.22 apparently for the full miles I managed. In total 5.8k.
Felt comfortable for the first two thirds, seemingly I picked up the pace which probably wasn't needed as leaves me feeling like 10k race pace is a long way off when maybe it isn't.

A bit sniffly afterwards.

Monday Oct 17, 2016 #

12 PM

Running 33:00 [3] 4.4 mi (7:30 / mi)

Loop Line etc.
6 PM

Running 51:30 [3] 7.2 mi (7:09 / mi) +70m 6:57 / mi

Part Canal, part road. Didn't feel great but kept going.

Sunday Oct 16, 2016 #

10 AM

Running long 1:45:20 [3] 13.2 mi (7:59 / mi) +365m 7:21 / mi

Thruscross - Rocking Hall - Simons Seat and back
With Simon, Tom and CB
I was promised solid firm ground to run on, and to be fair, it was, except for the 5 mins we went the wrong side of a wall and entered tussock hell, where I fell and got some long grass up my nose, which kept the others entertained.
The weather deteriorated into clag and driving rain, but quite enjoyable in the end, not that I would have liked to go any further, or do this again any time soon.

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