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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mark3

In the 7 days ending Mar 17:

activity # timemileskm+m
  Running - Offroad3 4:15:28 20.97(12:11) 33.75(7:34) 1265
  Orienteering - Forest1 1:11:36 6.73(10:39) 10.83(6:37) 518
  Running - Road/Track1 1:09:41 8.14(8:33) 13.1(5:19) 194
  Orienteering - Urban1 1:00:32 8.18(7:24) 13.17(4:36) 10
  Gym Strength1 1:00:00
  Total7 8:37:17 44.03 70.85 1987

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Sunday Mar 17 #

11 AM

Orienteering - Forest race 1:11:36 [5] 10.83 km (6:37 / km) +518m 5:20 / km
ahr:133 max:157 (injured)

Conditions today were so much nicer than yesterday! Cold but sunny and much less wind. Wore gloves but hands overheating by the middle.

I thought my run wasn't too bad but I didn't do that well relative to others so I guess I lost more time that I thought. I was a bit low on 2, and I went too straight on 6 and so did a lot of extra climb, and was a bit too low on 11.otherwise navigationally ok. I was pleased with my use of attack points. Course planning was excellent. I definitely think only going to the events that look like they're going to be on good areas and ignoring the rest unless there's nothing else on is a good strategy. Not for ranking points. But for enjoyment.

Saturday Mar 16 #

9 AM

Running - Offroad race (Parkrun - Millom) 24:42 [5] 5.07 km (4:52 / km) +43m 4:40 / km
ahr:140 max:155 (injured) shoes: Mudclaw G260

The reputation of Millom for being the slowest parkrun (average time c.35 mins) is entirely justified.
12 PM

Running - Offroad (Joss Naylor Leg 0.5 Recce) 2:01:55 [3] 15.04 km (8:06 / km) +631m 6:42 / km
ahr:126 max:146 (injured) shoes: Xtalon 212 (blk/red)

The initial plan was to find someone to run with and recce the whole leg one way; had the weather been nice I'd have run the whole thing out and back... But the weather wasn't nice. It was torrential rain and 65mph wind. Saving grace was that it was warm! But the wind chill was severe. However I was cosy in full waterproofs. Terrain was mainly splashy.
Vis gradually got worse and worse and by the time got to Loadpot didn't really know where I was (only knew it was Loadpot since no other trigs for miles). I'd planned to run most of the ridge before turning around but couldn't face any more running directly into the wind.

Once I'd turned round and had the wind behind me it was significantly easier. 1:25 up, 0:35 down. And that's mainly wind rather than hill.

My calf was fine but now my plantar hurts again, dammit; I cannot catch a break.

Friday Mar 15 #

Gym Strength (Pump #74) 1:00:00 [3]
(injured)

Always hard after a week off.

Thursday Mar 14 #

Note
(injured) (rest day)

Bit of a cold, and it was windy, and I was hungry, and I have lots to do tonight.

So I'm sitting here not doing any of it and have eaten 12 liquor chocolates. Turns out that's a significant amount of alcohol.

Wednesday Mar 13 #

Note

Tried kefir. It's horrible.
6 PM

Running - Offroad 1:48:51 [3] 13.64 km (7:59 / km) +590m 6:34 / km
ahr:152 max:174 (injured) shoes: X-talon 212 (blk/flro) - Nov17

These shoes are really past it after 500m. Must buy more.

Slow pace but felt hard work - very windy. Couldn't feel hands by the end.

Lots of stretching beforehand; calf ok, foot hurt though. It's always at least one of them dammit.

Tuesday Mar 12 #

7 PM

Orienteering - Urban race (Urmston night street) 1:00:32 [5] 13.17 km (4:36 / km) +10m 4:35 / km
ahr:146 max:171 (injured) shoes: Nike Pegasus 35

http://p.fne.com.au/rg/cgi-bin/SelectResultFileFor...
3rd/81

Thought MapRun worked brilliantly. I hope we use it for all the events next season.

Event went pretty well, nice having to not stop to write stuff down. One loss of concentration issue but otherwise no nav problems; big loop around the edge so missed some in the middle; was going to be a bit early so elected to get 40 extra points and lose some (10) for being a bit late; good decision. Need to always think about that in advance in future. Beat N which is always good.

Foot was fine, calf again was more or less ok during the race but incredibly painful afterwards.

Monday Mar 11 #

6 PM

Running - Road/Track (MaccH B Group) 1:09:41 [3] 13.1 km (5:19 / km) +194m 4:57 / km
ahr:152 max:177 (injured) shoes: Nike Pegasus 35

Easy pace first run back.
Foot sore. Calf ok when running but hurts afterwards.

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