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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: patjaffe

In the 7 days ending Nov 17:

activity # timemileskm+m
  Running10 8:55:16 72.13(7:25) 116.08(4:37)
  Core/Strength2 1:45:00
  Orienteering1 1:05:46 6.22(10:34) 10.01(6:34)
  Drills/Technique1 50:00
  Total12 12:36:02 78.35 126.09

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Sunday Nov 17 #

9 AM

Running warm up/down 14:57 [2] 3.22 km (4:39 / km)
shoes: NB 1080 #3

Running race 15:53 [5] 5.01 km (3:10 / km)
shoes: NB Fuel Cell Rebel

Kamstrup Nytårscuppen
Fairly last minute decision to enter this so ended up doing the 5k not the 10k because that's what the other boys were doing. Time wasn't quite where I thought I'd be at but it has been a big week of training and I was a bit blocked up/coughing up some gunk so maybe the cold's still hanging around. Ended up in third so the commentator got very excited about thinking I was from New Zealand (never had that one before) and beat the orienteers which is the main thing (made a good move on Jakob when he went through a weak patch and managed to hold him off near the end). Quality fun being back racing again, did rate

Running warm up/down 16:58 [2] 3.31 km (5:08 / km)
shoes: NB 1080 #3

3 PM

Running (Easy) 1:01:45 [2] 12.53 km (4:56 / km)
shoes: NB 1080 #3

Nice and cruisy with Bjorn

Saturday Nov 16 #

4 PM

Running (Easy) 59:02 [2] 11.8 km (5:00 / km)
shoes: NB 1080 #3

Absolutely grim day so kept stalling on doing this run in the hope it might get nicer but that just meant that every path was a stream by this point.

Friday Nov 15 #

8 AM

Running warm up/down 8:23 [2] 1.67 km (5:01 / km)
shoes: NB 1080 #3

Core/Strength 55:00 [1]

Running warm up/down 32:58 [2] 6.76 km (4:53 / km)
shoes: NB 1080 #3

Thursday Nov 14 #

8 AM

Running warm up/down 19:35 [2] 4.15 km (4:43 / km)
shoes: NB 1080 #3

Running intervals 37:39 [4] 10.53 km (3:35 / km)
shoes: NB 1080 #3

8x '1km' (90")
Amazingly given they have an annual budget of $1million, the elite centre don't seem to be capable of measuring out a 1k loop that's actually 1k so these were definitely over 1.1km. Happy with how the session went though and good group today. Paces averaged 3:07s for the first half and then we picked it up to average of 3:01s for the last 4.

Running warm up/down 11:48 [2] 2.38 km (4:57 / km)
shoes: NB 1080 #3

7 PM

Orienteering 1:05:46 [2] 10.01 km (6:34 / km)
shoes: VJ Bold 7

Nightchamp at Fløjstrup Syd
Not racing so just taking it nice and easy but the fact that these events have no flags (just a stand with a tiny reflector) meant this was still actually pretty tricky and fun.

Wednesday Nov 13 #

8 AM

Running warm up/down 9:58 [2] 1.99 km (5:01 / km)
shoes: NB 1080 #3

Drills/Technique 50:00 [1]

Led by Rasmus this week and more of a focus on hips/glutes. Quality fun

Running warm up/down 11:01 [2] 2.29 km (4:49 / km)
shoes: NB 1080 #3

4 PM

Running (Easy) 52:30 [2] 10.67 km (4:55 / km)
shoes: NB 1080 #3

Tuesday Nov 12 #

8 AM

Running warm up/down 27:15 [2] 5.55 km (4:55 / km)
shoes: NB 1080 #3

Running intervals 26:42 [4] 6.21 km (4:18 / km)
shoes: NB 1080 #3

15x~340m (45' walk/jog)
For some reason we couldn't use the track so did this around one of the small lakes. Tucking in behind Jakob and Bock today, felt alright but could feel the cold hanging around just a little.

Running warm up/down 19:47 [2] 3.8 km (5:12 / km)
shoes: NB 1080 #3

5 PM

Running warm up/down 25:59 [2] 5.58 km (4:39 / km)
shoes: NB 1080 #3

Running intervals 22:52 [4] 5.06 km (4:31 / km)
shoes: NB Fuel Cell Rebel

8x400 (2' jog)
The double session days are a new experiment that I think is mainly designed as a way of combining with some athletics groups except that this morning only one girl who wasn't an orienteer showed up and tonight there were athletics girls but just myself, Jakob and Bock.
Still, actually quite enjoyed this and the legs were feeling better than this morning. Apparently the morning sessions will switch to being longer reps soon too which makes a bit more sense to me.

Running warm up/down 13:22 [2] 2.7 km (4:57 / km)
shoes: NB Fuel Cell Rebel

Monday Nov 11 #

8 AM

Core/Strength 50:00 [1]

6 PM

Running 46:52 [3] 10.87 km (4:19 / km)
shoes: NB 1080 #3

After much pressure from the others, I went along to my first Runaar run which is some kind of social run group. Quite a lot of people there but 90% of the group I went with were orienteers. Started off pretty fun with some good chat but then they just kept ramping up the pace (I think some of the boys said they even did a 3:20 k in there somewhere, I think that bit was all downhill though), so I was like yeah nah yeah nah and just went very easy for the last few ks. Big day tomorrow and not a huge fan of race vibes on an easy Monday run.

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