Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mal

In the 7 days ending Apr 2, 2017:

activity	#	time	miles		km		+m	load
Orienteering	4	4:48:33	24.53	(11:46)	39.48	(7:19)	500	240.3
Running	6	4:46:00	31.55	(9:04)	50.77	(5:38)	670	228.8
X-Country	1	55:00	7.33	(7:30)	11.8	(4:40)	40	48.8
S and C	2	40:00						24.0
Total	10	11:09:33	63.41		102.05		1210	541.9

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Sunday Apr 2, 2017 #

Event: Västkust-stafetten / Västkust-stafetten, individuella öppna motionsklasser

Orienteering race 47:29 [5] 6.4 km (7:25 / km) +170m 6:33 / km
shoes: Innov8 Xtalon 2017

Vastkuststaffetten leg 1
Little banana in to 1 good through 2/3. Slight miss to 4 but not too bad. Another slight miss on 5. 6/7 good...8 was going well in a decent ish group but drifted in to the another gaffle, found the other gaffle then spent about 4mi s trying to work out where my control was in relation. Not happy with this.
Alright on the rest bit hesitant into 14 finding another gaffle first which threw me slightly.
Disappointing but it's been a good and fun weekend so can't complain

Orienteering 12:30 [3] 1.6 km (7:49 / km) +20m 7:21 / km
shoes: Innov8 Xtalon 2017

Around and about before bumped in to Shminty and Harrison McCartney.
Short one with Linus afterwards

Saturday Apr 1, 2017 #

11 AM

Orienteering 1:07:00 [3] 9.0 km (7:27 / km) +155m 6:51 / km
shoes: Innov8 Xtalon 2017

Tio training #2
Easy running in Skatos naving pretty well, marshes quite tiring bit nice area.

8 PM

Orienteering 1:03:05 [3] 8.63 km (7:19 / km)
shoes: Innov8 Xtalon 2017

Mass start night training with the Pan Arhus boys. Good fun and felt I was going quite well at times, found it hard to read the map in the bottom corner after the lake as it had gotten damp.
Going towards 10 I was on line but my headtorch start to die on me a bit. Got a hit confused at this point as I lost concentration and the person I was with had a different gaffle. Didn't know where I was so decided to bail before my headtorch cut put on me. Good fun though bearings seem good

Orienteering warm up/down 19:05 [3] 2.92 km (6:32 / km) +15m 6:22 / km
shoes: Innov8 Xtalon 2017

To the start with a bit beforehand and back from the finish

Friday Mar 31, 2017 #

8 PM

Orienteering warm up/down 14:38 [3] 2.32 km (6:18 / km) +30m 5:55 / km
shoes: Innov8 Xtalon 2017

To the start with Rhys, Cat and Amanda
Around and about afterwards with Josh and Ralph

Orienteering race 1:04:46 [3] 8.61 km (7:31 / km) +110m 7:04 / km
shoes: Innov8 Xtalon 2017

DM Natt Goteborg
Started well and was enjoying it through the first three, missed four slightly which dropped me off the back of the train and subsequently made a parallel error on 5. Was very unsure on the long leg but stumbled upon the other gaffe nearby and was able to relocate. After that it went ok.
Think I lost about 5mins through mistakes which is ok I guess, last scandi O was öringen and last night O was the British which went appalling so somewhat happy but still probably not great

Thursday Mar 30, 2017 #

S and C 20:00 [1]

Running 31:40 [3] 6.0 km (5:17 / km) +30m 5:09 / km
shoes: Mizuno Sayonara 2

My life is complete.....
I ran on the Turn

Easy 30 with Tom, rather muggy but nice to get out with someone else

Wednesday Mar 29, 2017 #

Running 1:10:00 [3] 12.0 km (5:50 / km) +240m 5:18 / km
shoes: Innov8 Xtalon 2017 #2

Couldn't face going up Ingleborough in the weather so drove back towards Caton and had a nap in the layby and went out for a run along the Lune. Got a bit lost initially but found the footpath again and ended up in Claughton then went up the longest road/track ever took like 20mins! Ended up at a windfarm and then followed the track back down to Caton. Ended up pretty much back at the car. Pretty nice little loop considering I didn't have a clue where I was going.

C • Road 3

S and C 20:00 [1]

Tuesday Mar 28, 2017 #

11 AM

Running 48:55 [3] 9.0 km (5:26 / km) +30m 5:21 / km
shoes: Innov8 Xtalon 2017 #2

Hatfield Forest
Perfect weather and a really nice estate with rides to run on instead of paths so really soft underfoot which is just what I need at the minute. Will try to remember this place if I'm ever down this way again

6 PM

Running 25:05 [3] 4.77 km (5:16 / km) +15m 5:11 / km
shoes: Mizuno Sayonara 2

To and from Wavertree Botanical.
A proper spring shower en route there but luckily it brightened up after
A plod back and stop after a cumulative 10miles to try not overdo it, calf a bit gripey at this point too

X-Country intervals 24:00 [5] 6.8 km (3:32 / km) +20m 3:29 / km
shoes: Innov8 xtalon 2016 a

3*4,2,2
Session was on grass so was more keen than I would have otherwise been
Felt like I was going ok but closer to the group than I have been in the past wasn't pushing in to the top gear quite enough but good hard work

X-Country warm up/down 31:00 [3] 5.0 km (6:12 / km) +20m 6:05 / km
shoes: Innov8 xtalon 2016 a

Rest recoveries in between reps and jogging around timing whilst the remainders did 6*1min strides

Monday Mar 27, 2017 #

8 AM

Running 56:45 [3] 10.0 km (5:41 / km) +125m 5:20 / km
shoes: Innov8 Xtalon 2017 #2

Easy on Wenlock Edge. Up at 5 so rather sluggish. Was pleasant though if rather chilly, hat and gloves on.

2 PM

Running 53:35 [3] 9.0 km (5:57 / km) +230m 5:17 / km
shoes: Innov8 Xtalon 2017 #2

Went for a run in the gorgeous sun in Ashton Rowant Nature reserve nicely split in two by the M40....It was actually really nice Chiltern terrain with some grassy hills. Very warm!

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