Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Leon

In the 7 days ending Nov 3, 2018:

activity	#	time	miles		km		+m
Running	10	5:19:44	44.0	(7:16)	70.81	(4:31)	255
Urban Orienteering	2	1:47:46	15.5	(6:57)	24.95	(4:19)	20
Orienteering	1	58:10	6.2	(9:23)	9.98	(5:50)	70
Total	12	8:05:40	65.7	(7:24)	105.73	(4:36)	345

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Saturday Nov 3, 2018 #

8 AM

Running 28:50 [3] 3.7 mi (7:48 / mi) +15m 7:42 / mi

Long warm up from Oldbury

9 AM

Running race 18:19 [5] 3.1 mi (5:55 / mi) +60m 5:34 / mi

Sandwell Valley parkrun - 1st, 18.33

Well this was interesting.
Lovely course, woodland and parkland, very sound trails, and a lake/reservoir to run past.
A figure of 8 where run round the top down the left hand side and a loop of the lower 0, then round the bottom half again and up to the top via the right hand side.

Several people shot off, and after a k I must have been 100m down on the front two, with another two in between. Thought about easing off, but experience says otherwise and lo and behold, they kept coming back to me.
Caught the leader at 2.7mi, but was aware the last section was uphill but not sure how much, so sat in for a bit, before pulling away in the last 0.2.

My splits were very even in the 5-50 region so god knows what the others did...

Running 12:20 [3] 1.5 mi (8:13 / mi) +20m 7:54 / mi

To Smethwick Galton Bridge. An interesting location.

11 AM

Running 8:05 [3] 1.0 mi (8:05 / mi)

12 PM

Urban Orienteering 14:25 [4] 2.1 mi (6:52 / mi)

Offerton sprint 1 - =6th

Didn't feel like pushing it, ran comfortably hard but in control of where I was.
This worked, except the control, 5 I think, where I was decieved by the roadworks around the flag, thinking they won't put on there, and so started looking on nearby trees. Lost about 20s.

Urban Orienteering 15:11 [4] 2.1 mi (7:14 / mi) +10m 7:07 / mi

Offerton Sprint 2 - 6th again.

Thought I would try and run a bit harder, but really struggled to do so.

Lost time to 2, lost track of where I was, didn't take long to realise but lost 20s or so. Annoying as this is where I had a horrendous error last time here.
12 and 13 were slow but haven't got map to hand, one of them I stopped approaching the control as thought might have overshot.

Good fun and very well organised (though map boxes at start would be great!) so thanks to all at MDOC as always

Running 19:30 [3] 2.5 mi (7:48 / mi) +10m 7:42 / mi

This was all a bit rushed so I could get to Prentonia

Friday Nov 2, 2018 #

Note
(rest day)

Was going to run, but even walking was achey

Thursday Nov 1, 2018 #

12 PM

Running 32:00 [3] 4.0 mi (8:00 / mi) +60m 7:39 / mi

Knackered

6 PM

Urban Orienteering race 1:18:10 [5] 11.3 mi (6:55 / mi) +10m 6:54 / mi

MDOC NSL Chorlton - 1st

Decent - one wrong route early on, ambitious route which became apparent was going to be too long from about 50 mins on so had to modify, that said, if I'd have stuck to plan would probably have been up overall, as the results show, the penalties for the faster runner don't have the same impact - a 60 point control buying 2 mins of time is quite worth being late for...