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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: RHF

In the 7 days ending Mar 17:

activity # timemileskm+m
  Running6 2:54:36 21.25(8:13) 34.2(5:06)
  Yoga/Stretching/S&C2 1:50:00
  Orienteering1 1:11:09 8.12(8:46) 13.06(5:27)
  Total8 5:55:45 29.37 47.26

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Sunday Mar 17 #

10 AM

Running warm up/down 5:26 [2] 1.16 km (4:41 / km)
shoes: X-Talon 212 2017

Ran out of time a bit!

Orienteering race 1:11:09 [5] 13.06 km (5:27 / km)
shoes: X-Talon 212 2017

Compass Sport Cup heat Brown Roundhill - 5/24
Knew we'd struggle as a club but just wanted to do the best I could and get as many points as possible. Unsure how POM would have impacted my orienteering! Good to 1, then missed two, could've been a bit straighter and then my attackpoint could've been better. Attacked and couldn't see the control or feature, headed lower then back up and found it. Lost 1 min or so but think it was a bit unlucky. 6 the feature and flag were really low and I thought they should've been further from the edge. Rob Ashton caught me and I tried to hang on, we then raced together for the rest of the course. He led, then I led for a lot of the middle then we alternated. I had the better speed nearer the end but choose a poor route to 30 (should've gone round the marsh, it was deep!). Rob got away and I just tried to hang on. He had gained 2 mins by 6 and I got 98 points which was decent. Feeling happier with my running and orienteering recently. Need to keep building fitness and do a bit of practice before the JK. Things to work on: conscious thinking about and judging distance, nailing the bearings quickly and reading the map in rough terrain.
12 PM

Running warm up/down 7:31 [2] 1.42 km (5:18 / km)
shoes: X-Talon 212 2017

Saturday Mar 16 #

9 AM

Running 24:01 [3] 4.96 km (4:51 / km)
shoes: Mizuno Paradox 4

Winchester parkrun with Nicole
Plans worked for a bit of tourism. Witnessed someone doing their 500th (only the 11th lady worldwide to do it) which is an impressive achievement! The Mayor was down and the atmosphere was great. Very windy on the long straight by the river. Then onto Hoxton bakehouse and my grandparents

Friday Mar 15 #

7 AM

Running 30:36 [3] 6.01 km (5:05 / km)
shoes: Hoka Arahi 2

Commute back into work
Took me longer than I'd like to get up and out, would like to get that down and maybe more prepared. In the Hoka's and I'm really not used to them! Alright run though

Thursday Mar 14 #

5 PM

Running 1:01:34 [3] 11.83 km (5:12 / km)
shoes: Mizuno Paradox 4

Trail run commute

Wednesday Mar 13 #

5 PM

Yoga/Stretching/S&C 50:00 [1]

Tuesday Mar 12 #

7 PM

Running intervals 45:28 [4] 8.82 km (5:09 / km)
shoes: Mizuno Paradox 4

Reps: 20*200m (30s) 40 average + WU/WD
Happy with that session. Felt a while since I have been down again. Ran with Nicole and Mike kind of joining us. I led out a number of them and the pace was pretty consistent. Sometimes checked my watch after each rep, but in general just ran each one comfortably hard. Left calf a little tight.

Monday Mar 11 #

12 PM

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

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