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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: RHF

In the 7 days ending Nov 19, 2017:

activity # timemileskm+m
  Running8 5:11:48 38.93(8:01) 62.65(4:59)
  Yoga/Stretching/S&C3 2:10:00
  Orienteering1 49:57 5.24(9:31) 8.44(5:55)
  Total11 8:11:45 44.17 71.09

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MoTuWeThFrSaSu

Saturday Nov 18, 2017 #

10 AM

Running warm up/down 20:45 [2] 3.98 km (5:13 / km)
shoes: Mizuno Wave 12

Actually had time for a good amount of drills and strides

Running 19:53 [3] 3.59 km (5:32 / km)
shoes: X-Talon 212 2016

Reps: 4 Hare & Hounds (3:30) about 500m. Maximum effort trying to chase and not be chased. Was set off quite early and finished first on the first 2, nice sprint off with Mo on the third then we swimming in lactate for the extra 4th rep. Fun to run hard

Running 34:14 [3] 6.48 km (5:17 / km)
shoes: Mizuno Wave 12

Long Lordswood cool down with Mo.

Friday Nov 17, 2017 #

12 PM

Running 49:44 [3] 9.95 km (5:00 / km)
shoes: Ravenna 6 2017

Friday Club both Lakes
Another big group out. 13s faster then the previous week! Once again was at the front feeling like I wanted to push the pace a bit! Got cold hands.
6 PM

Yoga/Stretching/S&C 45:00 [1]

Thursday Nov 16, 2017 #

6 PM

Running warm up/down 15:19 [2] 2.94 km (5:13 / km)
shoes: Mizuno Wave 12

7 PM

Running hills 20:40 [5] 4.62 km (4:28 / km)
shoes: Mizuno Wave 12

Hills: 20 mins 8 reps fastest I've done this session
Was worried about the legs and calves being tight. Had thought I'd shorten the session as I often do with hills but got into it and did the full session. Got a kick of motivation half way! The downhills were at a decent pace, so could do that slower and work harder on the ups!

Running warm up/down 18:43 [2] 3.42 km (5:28 / km)
shoes: Mizuno Wave 12

Wednesday Nov 15, 2017 #

12 PM

Running 57:28 [3] 12.34 km (4:39 / km)
shoes: Mizuno Wave 12

Lordswood trail run
Considered doing Mixed Ability again, Oregon circuits but really fancied getting out in the woods. Measured after and 2 out of 7 miles were on road. Really great run, ran further and faster than intended as I was loving life. Took in most of my favourite trails! Really muddy in places and a tad slippy in road shoes. Will definitely do this more!
6 PM

Yoga/Stretching/S&C 25:00 [1]

Tuesday Nov 14, 2017 #

6 PM

Running warm up/down 17:09 [2] 3.44 km (4:59 / km)
shoes: Ravenna 6 2017

Ran out of time for drills
7 PM

Running intervals 22:46 [5] 5.01 km (4:33 / km)
shoes: Brooks Racer ST5

Reps: 20*200m (30s) 36-38s

Off the top of the bends, felt pretty dangerous cutting out into lane 1. Worried before it would be a solo session as the track looked quiet. Had 2 young guys join me at Jon's suggestion, knocked them out pretty consistently. Realised after I could have given more, legs felt alright but happy to get it done as the first session back. Calves felt a bit tight again/still.

Running warm up/down 20:05 [2] 3.97 km (5:04 / km)
shoes: Ravenna 6 2017

Exploring the dark by myself!

Monday Nov 13, 2017 #

12 PM

Yoga/Stretching/S&C 1:00:00 [1]

One of the best yet. More focused on breathing and moving rather than stretching. Relaxation at the end was great. So chilled after
7 PM

Running warm up/down 5:11 [2] 1.01 km (5:08 / km)
shoes: X-Talon 212 2016

Token

Orienteering tempo 49:57 [4] 8.44 km (5:55 / km)
shoes: X-Talon 212 2016

WSX Night League - Avon Heath

Bit rushed after driving over. Quite dark and first night O in a while. Had planned on being patient and in control but scores always make you rush a bit, especially when you don't know if they're doable or not. Found distance judgement very difficult due to map scale and the darkness. Got distracted by a couple of other controls and didn't really think at times. Other times was better at using a solid attack point and bearing. Pretty rough under foot at times, twisted left ankle but it seems okay enough. Happy to clear up, hopefully they sort the results out.

Running warm up/down 9:51 [2] 1.9 km (5:11 / km)
shoes: X-Talon 212 2016

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