Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: 10T

In the 7 days ending Oct 6, 2019:

activity	#	time	miles		km		+m
Run	5	3:21:31	23.53	(8:34)	37.87	(5:19)	683
Orienteering	2	1:27:11	12.3	(7:05)	19.79	(4:24)	166
Strength & Conditioning	1	42:00
Intervals	1	21:37	3.42	(6:20)	5.5	(3:56)	58
Total	6	5:52:19	39.25		63.16		907

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Sunday Oct 6, 2019 #

Orienteering race 57:00 [5] 12.97 km (4:24 / km) +93m 4:15 / km
shoes: Inov8 roclites 290

Liverpool Euro City Tour - 3rd.
Largely clean, fast race with a couple of poor route choices. Fealing as in form as I've ever been, so am happy with the result. 2nd was stolen from me at the last minute, but happy with the podium finish nonetheless.
Fantastic weekend in Liverpool following what was rather shit week! Bring on winter training!

Saturday Oct 5, 2019 #

Run warm up/down 16:40 [3] 3.16 km (5:16 / km) +45m 4:55 / km
shoes: Inov8 roclites 290

Combined WU. Part 1 from station, Part 2 pre-race.

Run warm up/down 18:40 [2] 3.55 km (5:15 / km) +20m 5:07 / km
shoes: Inov8 roclites 290

Combined CD. To Kirkdale station, through Ormskirk to my Grandparents' house

Orienteering race 30:11 [5] 6.82 km (4:26 / km) +73m 4:12 / km
shoes: Inov8 roclites 290

Everton Brow Orienteering as part of the Liverpool Big Weekend. 2nd place!
Tom Fellbaum beat us all by 4 mins, but best of the rest will do very nicely! One mistake cost me ~20 seconds at the start where I jumped over the control and didn't see it (stand had collapsed against the boulder it was on). Couple of bad route choices that cost me ~40 seconds because I didn't see an alleyway on the map. Still a gaping chasm to top spot though.
Overall I'm dead happy with my result, even if I felt I could have done better. Not running properly last couple of days meant my legs felt a bit rusty, but shouldn't have that problem tomorrow!

Friday Oct 4, 2019 #

Run 11:50 [1] 2.17 km (5:27 / km) +45m 4:56 / km
shoes: Inov8 roclites 290

Hanging controls for the Shuoc freshers' orienteering. Too busy organising shit to actually go for a run today which was annoying

Wednesday Oct 2, 2019 #

Run 23:15 [1] 4.33 km (5:22 / km) +3m 5:21 / km
shoes: Inov8 roclites 290

Gentle jog into and out of work.

Run 54:45 [3] 10.0 km (5:29 / km) +312m 4:44 / km
shoes: Inov8 roclites 290

Rivelin variation with Mary. Nice to catch up and vent (thanks Mary)!

Tuesday Oct 1, 2019 #

Run warm up/down 34:00 [3] 6.0 km (5:40 / km) +127m 5:07 / km
shoes: Inov8 Mudclaws

To and from Shuoc intervals

Intervals 21:37 [4] 5.5 km (3:56 / km) +58m 3:44 / km
shoes: Inov8 Mudclaws

Not had a great day, not feeling fast whatsoever. Barely 4min/kms.
3x 4 mins, 4x 1lap (8 lap relay)

Monday Sep 30, 2019 #

Strength & Conditioning 42:00 [4]

Shuoc Circuits

Run 31:21 [3] 6.5 km (4:49 / km) +115m 4:26 / km
shoes: Inov8 roclites 290

30 mins before circuits

Run 11:00 [2] 2.16 km (5:06 / km) +16m 4:55 / km
shoes: Inov8 roclites 290

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