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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tullster

In the 7 days ending Feb 22, 2015:

activity # timemileskm+m
  Orienteering6 6:18:18 34.05(11:07) 54.79(6:54) 803
  Running6 4:07:45 20.93(11:50) 33.69(7:21) 1052
  core/balance gym work1 40:00
  Total10 11:06:03 54.98 88.48 1855

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MoTuWeThFrSaSu

Sunday Feb 22, 2015 #

9 AM

Orienteering 50:00 [2] 5.39 km (9:17 / km) +123m 8:20 / km
ahr:118 max:144 shoes: Icebugs 2014-2

Some control checking and shadowing in Uath Lochans. Niggles in right hip flexor, foot plus stiff left achilles. Other than that OK. Couple of bike sessions this week I think plus plenty rolling and stretching

Orienteering 6:00 [1] 0.77 km (7:49 / km) +10m 7:20 / km
ahr:103 max:137 shoes: Icebugs 2014-2

Running 19:17 [2] 3.07 km (6:17 / km) +44m 5:51 / km
ahr:132 max:152 shoes: Inov8 Roclite 305

Saturday Feb 21, 2015 #

9 AM

Orienteering 57:39 [2] 5.86 km (9:50 / km) +247m 8:07 / km
ahr:138 max:160 shoes: Icebugs 2014

Some control hanging for Ecko with midge then ran straight through Inshriach and part way up the ridge. steep and tough as hell
12 PM

Orienteering 16:30 [2] 2.08 km (7:56 / km) +16m 7:38 / km
ahr:143 max:161 shoes: Icebugs 2014

2 PM

Running warm up/down 8:37 [1] 1.33 km (6:28 / km)
ahr:129 max:137 shoes: Icebugs 2014

Orienteering 1:11:14 [2] 6.73 km (10:35 / km) +123m 9:42 / km
ahr:140 max:165 shoes: Icebugs 2014

Shadowing Calum and Tom with Midge

Running 55:05 [2] 4.43 km (12:26 / km) +456m 8:13 / km
ahr:145 max:161 shoes: Icebugs 2014

Another "run" throguh the wood and up the ridge. Almost vertical with knee deep heather. Midge was a trooper as always. Great views up top. Saw an eagle (I think)

Friday Feb 20, 2015 #

7 PM

core/balance gym work 40:00 [2]
(rest day)

Few gym exercises. Busy couple of days at work and couldn't really be bothered

Thursday Feb 19, 2015 #

7 PM

Running 1:07:41 [2] 9.48 km (7:08 / km) +119m 6:43 / km
ahr:124 max:144 shoes: Icebugs 2014

Easy run with Jon and Jess in Abernethy

Wednesday Feb 18, 2015 #

1 PM

Running 1:03:18 [2] 10.4 km (6:05 / km) +432m 5:02 / km
ahr:135 max:152 shoes: Inov8 Roclite 2014

Shuffle up beinn Mhor with Midge

Tuesday Feb 17, 2015 #

11 AM

Running 7:53 [1] 1.02 km (7:42 / km)
ahr:116 max:128 shoes: Icebugs 2014-2

Orienteering race 1:16:31 [5] 16.06 km (4:46 / km) +24m 4:44 / km
ahr:161 max:167 shoes: Icebugs 2014-2

POM day 4 chasing start. Feeling very fatigued before the start but wanted to finish on a good note and did that. Set off just 12s behind Florian Sneider but took a different route to no. 1 and didn't push the pace too hard. Just behind him going into the first butterlies then came out just 15s or so down. From there we had a good battle for the rest of the course - taking quite a lot of different micro routes. Main mistake on no. 17 - should have trusted my instincts as I felt it was to the right - but didn't. Caught a couple of runners there including portuguese guy Tiago - he held on to the second butterlies but had the opposite to us and we gained a minute on him. Swapped the lead through these butterflies then gambled on the next leg going round the green but unfortunately it didn't pay off with Florian gaining 20s - worth the try though. Almost caught him again but he caught someone else and hd a sprint to the finish at a pace I couldn't manage.
Good fun and encouraging end to a big week of training and racing.
Great camp

Running 5:54 [1] 0.95 km (6:12 / km) +1m 6:10 / km
shoes: Icebugs 2014-2

Monday Feb 16, 2015 #

11 AM

Running warm up/down 20:00 [1] 3.0 km (6:40 / km)
shoes: Icebugs 2014-2

12 PM

Orienteering race 1:40:24 [5] 17.9 km (5:37 / km) +260m 5:14 / km
shoes: Icebugs 2014-2

POM day 3 WRE. Decent run on the whole. Legs not fresh but tried to push from the start and managed to hold a good effort level. Passed a few runners but no-one to run with so solo effort all the way. Got confused at the map change so lost time on that leg plus on 2 others in the last loop. Spits show 3min loss over those which is frustrating and cost almost 10 places. Legs had held up OK but brain tiring a bit - something to work on. Up to that point a solid technical race. Going in the right direction

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