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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mark3

In the 7 days ending Mar 3:

activity # timemileskm+m
  Orienteering - Urban2 2:24:26 17.48(8:16) 28.13(5:08) 330
  Running - Road/Track1 1:23:25 9.57(8:43) 15.4(5:25) 294
  Gym Strength1 1:00:00
  Skiing1 1:00:00 6.21(6.2/h) 10.0(10.0/h) 1000
  Running - Offroad1 57:14 6.24(9:11) 10.04(5:42) 575
  Total6 6:45:05 39.5 63.56 2198

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Sunday Mar 3 #

Note
(injured) (rest day)

Travelling. Slept 5pm-10pm, then midnight-4am drive to Gatwick for 6am flight.

Tired.

Also did half a day's skiing today!

Skiing 1:00:00 [3] 10.0 km (10.0 kph) +1000m
(injured)

Everything is an estimate since didn't log this.

Saturday Mar 2 #

11 AM

Running - Offroad race (Lad's Leap) 57:14 [5] 10.04 km (5:42 / km) +575m 4:26 / km
ahr:138 max:159 (injured) shoes: Mudclaw G260

Lots of stretching before leaving the house seemed to pay dividends; foot fine during this. Toe hurt a bit near the start but alleviated. Calf still sore but bearable.
Nice race, mostly runnable grassy climb, muddy across the moor, short technical descent followed by easier track descent - then back again. Felt to go pretty well; on my own mainly but overtook a couple on the climb on the way back which was pleasing.
Lost to N by c.90s which was expected. Good to see Fiona doing a fell race!
Too hot in a ls, shorts the right choice.

Shoes performing really well; dealt with both the mud and rocks ok, and excellent grip on the downhill. I might get a pair of the non-graphene ones for comparison purposes.

Friday Mar 1 #

Gym Strength (Pump #73) 1:00:00 [3]
(injured)

Upped back weight to 12. Exhausting but not undoable, so probably the right choice.
I was the only man in a class of 20 today.

Thursday Feb 28 #

7 PM

Orienteering - Urban race (Gee Cross Night Street) 1:11:36 [5] 13.93 km (5:08 / km) +277m 4:41 / km
ahr:135 max:158 (injured) shoes: Nike Pegasus 35

Foot fine, calf painful although not as bad as yesterday. Hurts now, though.
Raining throughout although not cold. Tried to focus on the 80s and 90s; this seemed to work as I got all of them and beat N and Sam.didn't see John afterwards so don't know how he did. The fog made it hard to go fast in the more rural bits as did the hills everywhere (no contours).

Some hesitation, not planning in advance enough and not looking at description in advance enough.very early - should've got an extra 70. Three and a half minutes to go 750m including a hill, and get a control, would've been marginal but would've gained more than lost.

Much higher standard of pub than last couple of events; trilogy of tapas was pretty good.

Wednesday Feb 27 #

Orienteering - Urban race (Altrincham Night Street) 1:12:50 [4] 14.2 km (5:08 / km) +53m 5:02 / km
ahr:124 max:143 (injured) shoes: Nike Pegasus 35

Foot fine throughout. Calf painful throughout.

Didn't feel like this after a tough day at work, but glad I made myself do it, nice evening for running. Didn't feel like I made great choices but score looks ok relative to others. I think I need to be more ruthless about the controls I miss and concentrate more on the high scoring ones and leaving a lot of the ones near the finish until the end.

Note

Saw my hot physio again today who prescribed some more stretches and things. I think she was impressed I'd done my homework and made her a nice pain diary.

Tuesday Feb 26 #

Note
(injured) (rest day)

Monday Feb 25 #

Running - Road/Track (MaccH B Group) 1:23:25 [3] 15.4 km (5:25 / km) +294m 4:57 / km
(injured) shoes: Nike Pegasus 35

Much more sedate than last week's run. A ridiculous-for-February 13 degrees on the hottest February day for 100 years. Quite nice.

Foot felt quite a lot better wearing these shoes.I think I will retire the others on about 480 miles as they could well be a contributing factor.

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