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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Arnold

In the 7 days ending Jan 26:

activity # timemileskm+m
  Cycling4 2:05:04 29.11(4:18) 46.84(2:40) 168
  Running1 58:06 7.83(7:25) 12.61(4:37) 113
  Orienteering1 49:56 4.71(10:36) 7.59(6:35) 78
  Strength1 20:00
  Total7 4:13:06 41.65 67.03 359

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Sunday Jan 26 #

11 AM

Orienteering 49:56 [3] 7.59 km (6:35 / km) +78m 6:16 / km
ahr:135 max:168

GO Middle Distance Farley Heath Black course, 6.4/150

First proper orienteering event in ages, and it wasn't a classic. The area was grotty and the map a bit approximate, which meant some of the controls weren't quite where I expected them.

As a bonus, the new-looking O shoes I found in the cupboard completely fell apart over various stages of the race - first the sole came off shoe 1, then the underlay came off too, so by the end my toes were poking out. Shoe 2 managed to last a bit longer, but the sole was still halfway off by the end.

Having said that my orienteering was rusty so I lost a good 4 minutes on 3 biggish mistakes. The fitness was better than expected, especially in the second half. And the calves were fine.

So on balance, something to build on.

Saturday Jan 25 #

Strength 20:00 [3]

Friday Jan 24 #

12 PM

Running 58:06 [3] 12.61 km (4:37 / km) +113m 4:25 / km
ahr:154 max:206

As Ross said, “you gotta start somewhere”...

First half decent run for about three months, helped by being both injury and illness free (sort of, anyway.)

Tried to go really slowly to get round in one piece, but the time was still pretty decent, which is an excellent sign. I did have to have a little sit down two thirds of the way round, but only a little one this time so that’s good.

Calf held up (triple yay!) although I still feel like I’m not getting enough oxygen as I’m having to breathe really hard (which may also cause the legs to go anaerobic for too long?!) Think I’ll try and find a decent sports doctor somewhere and have that checked out.

But overall, definite progress. Step 1 on the road to the British at the end of March and then Jukola.

Wednesday Jan 22 #

7 AM

Cycling 31:43 [3] 11.53 km (2:45 / km) +45m 2:42 / km
ahr:123 max:152

Average.
6 PM

Cycling 29:44 [3] 11.66 km (2:33 / km) +46m 2:30 / km
ahr:123 max:148

Fast, but didn’t feel that fast which suggests there is room for improvement. Traffic was very kind though.

Tuesday Jan 21 #

7 AM

Cycling 32:30 [3] 12.05 km (2:42 / km) +32m 2:40 / km
ahr:109 max:139

Baltic conditions this morning - beautiful frost and sunrise over Richmond Park, but my fingers were not happy despite the thick gloves.

Still tired, but got slightly better towards the end. Traffic horrendous, although 20+ cyclists going over Putney Bridge together is a sight to behold.
6 PM

Cycling 31:07 [3] 11.59 km (2:41 / km) +46m 2:38 / km
ahr:130 max:160

A bit more perky this evening. Chain popped out halfway through (in the dark) which was not ideal.

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