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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: RHF

In the 7 days ending Jul 21:

activity # timemileskm+m
  Yoga/Stretching/S&C4 2:55:00
  Running4 2:44:28 19.86(8:17) 31.96(5:09)
  Orienteering2 1:25:00 6.72(12:39) 10.81(7:52)
  Total10 7:04:28 26.58 42.77

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Sunday Jul 21 #

10 AM

Running 59:38 [3] 12.12 km (4:55 / km)
shoes: Mizuno Paradox 4 2019

Bournemouth Beach out and back
WIth a group from Southampton before chilling on the beach. Mainly rain with Nicole and Sarah. Very consistent pacing when on the flat, but maybe a bit monotonous. Stopped slightly short at half way as I didn't want to run too far. Quite windy heading back after turning. Got very sun burnt in the afternoon... I haven't burnt in years, didn't feel so sunny and forgot to put on sun cream early enough

Saturday Jul 20 #

9 AM

Running 21:47 [3] 4.92 km (4:26 / km)
shoes: Mizuno Paradox 4 2019

Netley Abbey parkrun - alternative course pre Orienteering
Quite busy with both Southampton and Whiteley not on. A dog show so they used their alternative course which was 5.5 lap course (or more like 6 laps with the last a shortened lap). Definitely in the wrong position at the start, chatting with David. Then found some space and just kept running at that speed which turned out was fairly decent going. Legs feeling a little tired (probably from the strength work last night) but nothing hurt which was good
10 AM

Orienteering 45:08 [1] 3.92 km (11:31 / km)
shoes: Mizuno Paradox 4 2019

Last-minute control hanging. Missed the first control so had to run all the way back (when starts were opening)
11 AM

Orienteering tempo 39:52 [3] 6.89 km (5:47 / km)
shoes: Mizuno Paradox 4 2019

RVCP picnic event 40min score odds & evens
Had been unsure how hard I wanted to do this or even if I wanted to run. Decided I should head out for a run round. A bit of prior knowledge having hung 1/3 of the controls. Decided to head out the other way then got confused by the dog show and scale. Very scrappy in the wood sections, not great orienteering even when trying to take it steady and in control. Thought I wouldn't make it so dropped one of the furthest controls. Think I could have got my overall route better but a couple were tricky to fit in. Definitely could have done with O shoes in a few places! Legs pretty tired by the end so happy to just get in under 40 and avoid penalty points. Then a socialable BBQ after, highlight was playing Molkky. Tempted to get a set

Friday Jul 19 #

5 PM

Yoga/Stretching/S&C 40:00 [1]

single leg strength + back

Thursday Jul 18 #

7 AM

Running 44:02 [3] 7.64 km (5:46 / km)
shoes: Roclite 290 2017

Morning Lordswood run
Still somehow finding new trails (or at least forgetting I've been down some of the minor ones). A few good sections. Calves a bit tired and achey. Felt hungry and quite tired after, do find that more so after running early in the morning. A bit of rain towards the end but nothing too bad. Not many people out.

Wednesday Jul 17 #

7 AM

Yoga/Stretching/S&C 30:00 [1]

Tuesday Jul 16 #

5 PM

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

Leg and back strength work in the garden
6 PM

Running 39:01 [3] 7.28 km (5:22 / km)
shoes: Mizuno Paradox 4 2019

Post strength work run
Think it may be better to split up the running and strength work a bit. Ran to the sports centre with Nicole and then on to the Common. Legs a bit tired and calves felt tight, probably not helped by the strength work. Good to get out, been thinking of what my reasons for running where again today

Monday Jul 15 #

12 PM

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

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