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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: RHF

In the 7 days ending Apr 4:

activity # timemileskm+m
  Cycling2 5:27:14 85.79(3:49) 138.07(2:22)
  Running4 1:56:02 13.33(8:42) 21.46(5:24)
  Yoga/Stretching/S&C2 1:55:00
  Orienteering1 52:12 5.54(9:25) 8.92(5:51)
  Total9 10:10:28 104.67 168.45

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Sunday Apr 4 #

8 AM

Cycling long 4:05:59 [3] 102.38 km (2:24 / km)

Easter Sunday Lap of the Forest with Nicole and Matt
My longest ever ride! Had been thinking for a while it would be good to get up to 100km. Done a number of rides in the 70/80s. Nice weather for the weekend attempt with a lap taking in a lot of the New Forest. Matt joined us and nice to be out with a small group.

Fuelled with 750ml of torq (45g), one Clif bar (42g) and at least 12 jelly babies (60g). A few times flagging a little bit and glad to have the cake store at 80km ish. Had a pasty and an incredibly gooey brownie.

Great to explore a few new roads in the NW of the Forest near Hale. Didn't feel as knackered after as some of the rides have done. Back and shoulders a little tight.

Saturday Apr 3 #

11 AM

Orienteering race 52:12 [4] 8.92 km (5:51 / km)
shoes: X-Talon 212 2020

Queen Elizabeth Country Park orienteering Blue 3rd + 6:48 on Tom

A return (again) to orienteering! Really good to be out again. A bit rusty (or lazy) with the use of the compass! Didn't need to use it much but should have used it more. Hills were quite hard work in places! Felt good on the warm up, but the hill to 1 got everything pumping!

On control 9, should have done a better rough compass bearing (drifted around some green/undergrowth near the end). Control 10, told myself to use the compass more but didn't check direction out of the control. Continued down a path for at least 100-200m before realising I should have checked the direction. Ian Moran followed me. Control 11 pretty doubtful and hesitant, Ian further to the right and found the control first.
12 PM

Running warm up/down 10:39 [2] 1.69 km (6:18 / km)
shoes: X-Talon 212 2020

Friday Apr 2 #

9 AM

Running 39:19 [3] 7.06 km (5:34 / km)
shoes: Mizuno Paradox 5 2021

Morning Lordswood run with Nicole
Out through to Hadrian Way, across the motorway and down the Roman Road and back into Lordswood. Trying out my brother Garmin which he lent me ages ago and I haven't used. Got a few areas I need to explore, across the motorway and backing onto Hadrians way

Thursday Apr 1 #

7 AM

Cycling 1:21:15 [3] 35.69 km (2:17 / km)

Morning on the Ipley Triangle
Working fairly hard. Into the wind for some of it. Could feel the legs (and in particular glutes) after yesterday's strength work. Upped the weight and dropped the reps this week

Wednesday Mar 31 #

Yoga/Stretching/S&C 55:00 [1]

10 mins strength work 8/6 with 10kg post run
45 mins stretching in the evening
12 PM

Running 26:39 [3] 5.07 km (5:15 / km)
shoes: Mizuno Paradox 5 2021

Steady lunchtime run pre some strength work
Jogging around Shirley and the Greenways, took longer than I expected to get the distance up to 5km. Submitted it as an OSR Handicap run. Noticed some tightness in the arch pc my left foot yesterday evening.

Tuesday Mar 30 #

7 AM

Running 39:25 [3] 7.64 km (5:10 / km)
shoes: Mizuno Paradox 5 2021

Pre work lap of the Common
Was going to be meeting someone at the SOC store but they decided agaisnt it. Lovely lap of the Common, quite nice mist on the pond. Needed the loo so had to shuffle home in an increasing sense of urgency.

Monday Mar 29 #

10 AM

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

Day off stretching and strength work
Dropped the double leg reps, upped the weight

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