Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: 970130

In the 7 days ending Oct 10, 2021:

activity	#	time	miles		km		+m
Running	5	4:00:21	24.28	(9:54)	39.08	(6:09)	791
Swimming	2	1:40:00	2.36	(42:21)	3.8	(26:19)
Running wu/cd	3	1:13:59	7.89	(9:23)	12.7	(5:50)	145
Strength and Conditioning	1	40:00
Orienteering training	1	35:48	2.61	(13:43)	4.2	(8:31)	100
Total	8	8:10:08	37.15		59.78		1036

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Sunday Oct 10, 2021 #

Running wu/cd 12:00 [3] 2.0 km (6:00 / km)
shoes: Inov8 XTalon 212 Sep21

Orienteering training 35:48 [3] 4.2 km (8:31 / km) +100m 7:37 / km
shoes: Inov8 XTalon 212 Sep21

UKEOL Plumpton Rocks
Some of the most enjoyable orienteering I've done in a while. A bit messy through the first few controls, then worked out the map scale and the importance of actually reading the control descriptions, and generally a bit smoother after that. Bigger mistakes on 1, 4, 12, 22, 36, (not sure on scale, not reading descriptions, not reading description, poor picture of circle, needed to look at compass) but scrappy/hestitant on quite a few others as well. Caught Chloe up at 9 and couldn't drop her for the rest of the course, good to have someone to run with but it did highlight all the time losses that we were both making on the micro routechoices.

Saturday Oct 9, 2021 #

Running 1:20:00 [3] 14.16 km (5:39 / km) +227m 5:14 / km
shoes: Inov8 XTalon 212 Sep21

With Paul and Fay to the start of the sprint, then assorted getting lost around Moor Allerton and back through Meanwood.

Thursday Oct 7, 2021 #

Running wu/cd 35:35 [3] 6.1 km (5:50 / km) +104m 5:23 / km
shoes: Inov8 XTalon 210 Jan21

Slightly longer cd than normal, via the station to pick up tickets for the weekend

Running 38:27 [3] 4.47 km (8:36 / km) +200m 7:02 / km
shoes: Inov8 XTalon 210 Jan21

Carnethy Hills
3x (3:00 [3:00], 3x 0:30 [~0:45])

Wednesday Oct 6, 2021 #

7 AM

Swimming 40:00 [3] 1.6 km (25:00 / km)

Nice and chilled with Kora

3 PM

Running 1:05:13 [3] 9.54 km (6:50 / km) +339m 5:48 / km
shoes: Inov8 XTalon LBlue July20

Seat run with a nice big group, somehow Alex persuaded us that MFD was a good idea.

Tuesday Oct 5, 2021 #

7 AM

Strength and Conditioning 40:00 [3]

DrongO circuits

Running wu/cd 26:24 [3] 4.6 km (5:44 / km) +41m 5:30 / km
shoes: Inov8 XTalon 210 Jan21

Running 26:00 [3] 5.33 km (4:53 / km)
shoes: Inov8 XTalon 210 Jan21

KF intervals
4x 5:00 [1:30]
More meetings with the americans today so couldn’t make euoc intervals. Gradually increasing the length of the session each week, felt surprisingly good considering this was only fueled by a banana, getting slightly faster through the reps.

8 PM

Swimming 1:00:00 [3] 2.2 km (27:16 / km)

Tri club swim session

Monday Oct 4, 2021 #

Running 30:41 [3] 5.58 km (5:30 / km) +25m 5:23 / km
shoes: Brooks Ghost Apr21

Standard Monday meadows, avoiding the hail showers.

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