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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Leon

In the 7 days ending Apr 21:

activity # timemileskm+m
  Running11 5:36:48 44.6(7:33) 71.78(4:42) 180
  Urban Orienteering2 1:26:04 13.5(6:23) 21.73(3:58) 140
  Orienteering2 49:20 5.5(8:58) 8.85(5:34) 80
  Total14 7:52:12 63.6(7:25) 102.35(4:37) 400

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Saturday Apr 21 #

8 AM

Running warm up/down 12:40 [2] 1.5 mi (8:27 / mi) +20m 8:07 / mi

9 AM

Running race 18:33 [5] 3.25 mi (5:42 / mi) +50m 5:27 / mi

Windy Nook parkrun - 1st, 18.33

Was thinking of trying to conserve energy for Thirsk but that went out of the window when some guy shot off.
Caught him by the 20 flight staircase on the first lap of 3, and when the first mile was 5.46, my thoughts turned to the course record which I knew was high 18's (actually 18.59). When the second mile was also 5.46 I was happy then it dawned I was nowhere near finishing the second lap, so the course was going to be signficantly long, despite the out and back round a cone supposedly there for the correct distance!
Got on with it and in the end was comfortably under, tricky little course, very east Midlandsy, and a lovely morning for it.

Running warm up/down 5:00 [2] 0.65 mi (7:42 / mi)

1 PM

Running warm up/down 11:45 [3] 1.5 mi (7:50 / mi)

2 PM

Urban Orienteering race 44:04 [5] 7.1 mi (6:12 / mi)

Thirsk Urban, 1st

Good run, happy with pace in the warm conditions, possibly could have gone harder at the start but was wary of blowing up, esp after parkrun, but was pleased with how legs went.
Had a wobble in and out of #9 and missed the southern entrance to #15 as the line wasn't cut. But a very enjoyable day of running.
3 PM

Running warm up/down 4:20 [1] 0.5 mi (8:40 / mi)

Friday Apr 20 #

Note
(rest day)

Thursday Apr 19 #

12 PM

Running 31:00 [3] 4.0 mi (7:45 / mi)

5 PM

Running 1:10:30 [2] 8.2 mi (8:36 / mi) +10m 8:34 / mi

Wednesday Apr 18 #

12 PM

Running 35:00 [3] 4.6 mi (7:37 / mi)

6 PM

Orienteering 23:20 [3] 2.5 mi (9:20 / mi) +40m 8:54 / mi

Danefield
Went straight from work so only had road shoes which didn't help and led to a lengthy diversion to stay on the path to #8. Good fun though.
7 PM

Orienteering 26:00 [1] 3.0 mi (8:40 / mi) +40m 8:19 / mi

Shadowing Charlotte and checking POC status

Tuesday Apr 17 #

7 PM

Running 53:30 [3] 7.9 mi (6:46 / mi) +50m 6:38 / mi

6 x 600 (200) 300 (400)
ave 1.53/54
Legs didn't feel great but hung in there.
Times decidedly average

Monday Apr 16 #

12 PM

Running 38:00 [3] 5.0 mi (7:36 / mi) +20m 7:30 / mi

Went to look at the New Earswick course.
Dull and muddy. Twinned with Wetherby.
6 PM

Running 30:00 [3] 4.0 mi (7:30 / mi)

Tired

Sunday Apr 15 #

10 AM

Running warm up/down 18:30 [3] 2.5 mi (7:24 / mi) +30m 7:08 / mi

Urban Orienteering race 42:00 [5] 6.4 mi (6:34 / mi) +140m 6:09 / mi

Brighouse Urban - 1st, 42.00
Good start to the urban season, pace good despite hills and only mistake was wrong decision to #1, one or two very slight issues elsewhere but nothing to worry about. Was conscious of going back uphill towards start later in course but this wasn't as bad as feared, so perhaps could have gone quicker earlier.

Running warm up/down 8:00 [2] 1.0 mi (8:00 / mi)

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