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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mal

In the 7 days ending Feb 18:

activity # timemileskm+m
  Orienteering4 4:13:45 31.25(8:07) 50.29(5:03) 585
  Running7 3:45:28 28.07(8:02) 45.18(4:59) 690
  Total11 7:59:13 59.32(8:05) 95.47(5:01) 1275
averages - weight:81kg

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Sunday Feb 18 #

10 AM

Running 30:00 [3] 6.0 km (5:00 / km) +80m 4:41 / km
shoes: Salomon S-lab Sonic

Arrived at Chapeltown far far too early so ran a bit beforehand to wake the legs up and kill some time. In and around Parkin Wood.
12 PM

Orienteering race 36:49 [4] 6.13 km (6:00 / km) +90m 5:36 / km
shoes: VJ Bold 2017

Middle Race at Tankersley
Didn't realise the scale was 1:7500 initially so a bit sloppy in the first loop. Caught RobK up at #8 then promptly reovertook him to #11 after getting stuck in light green (definately impassable)
Started struggling physically a bit after the bridge and Olly reeled me in. We then ran head-to-head taking different lines through the terrain until he got a bit of a gap to #22. Ran solo in to the finish feeling empty and unable to push. Then Olly finished about a minute or so later?

Orienteering warm up/down 9:00 [3] 1.5 km (6:00 / km) +15m 5:43 / km
shoes: VJ Bold 2017

Jogging about before

Nothing afterwards, feeling empty
7 PM

Running 18:54 [3] 4.06 km (4:39 / km) +60m 4:20 / km
shoes: Innov8 flite 235

Not the brightest plan in hindsight. Short out and back along the Bower.

Saturday Feb 17 #

9 AM

Running race 17:40 [5] 5.0 km (3:32 / km) +90m 3:14 / km
shoes: Salomon S-lab Sonic

Gibside Parkrun 1st
Big PB on the course (35sec) from when I was in shape last year which is somewhat surprising given the last couple of weeks.
Went off hard and solo early on. Hit the first climb and felt atrocious, went anaerobic and struggling. After that felt a bit cautious and didn't feel like I could push as much as I wanted. Good time though :-)

Up to 6th on all time list haha

Running 43:04 [3] 8.2 km (5:15 / km) +110m 4:55 / km
shoes: Salomon S-lab Sonic

To the start.
Another lap and then back to the car
6 PM

Running 15:20 [3] 3.1 km (4:57 / km) +15m 4:50 / km
shoes: Innov8 flite 235

Jog out to Hamsterley Hall and back along the old road

Friday Feb 16 #

8 AM

Running 30:30 [3] 6.32 km (4:50 / km) +130m 4:23 / km
weight:81kg shoes: Salomon S-lab Sonic

Home from the garage. Glorious morning on the River Tyne. Bumped in to Nick Swinburn on the climb back up to Whickham. Finished along Washingwell Lane

Thursday Feb 15 #

(rest day)

Another busy day. In work at 6.30 and home at 20.30. In Newcastle for a few days though so hopefully slightly more relaxed.

Wednesday Feb 14 #

(rest day)

Travel day

Lsbon is steep!

Tuesday Feb 13 #

9 AM

Running 14:00 [3] 2.5 km (5:36 / km) +65m 4:57 / km
shoes: Salomon S-lab Sonic

To the start with Tom to loosen off then couldn't resist goig up the hill. Felt ok.
11 AM

Orienteering race 1:25:48 [5] 18.45 km (4:39 / km) +250m 4:21 / km
shoes: VJ Bold 2017

POM Chasing start.
Had a bit of a gap before and after. So tried to hunt down the pack ahead but as a result of being a bit tired and trying harder was a bit scrappy. Made a few mistakes early on and one other in the phi loop. Then had the guy in front trailing me for the remainder. Had a fast runner come through in the spectator loop.
Good fun but rather tired now. Feet just about survived.

Orienteering warm up/down 12:47 [3] 2.15 km (5:57 / km) +25m 5:37 / km
shoes: VJ Bold 2017

Wu to the start and around.

Orienteering warm up/down 13:40 [3] 2.1 km (6:30 / km) +55m 5:45 / km
shoes: Salomon S-lab Sonic

Went up to the water tower at the top of Sao Bartolomeu do Outerio. Nice veiw.
5 PM

Running 56:00 [3] 10.0 km (5:36 / km) +140m 5:14 / km
shoes: Salomon S-lab Sonic

After a long lie down Tom convinced me to go for a run. We almost decided to go back after a mile but decided to extend it slightly. Then again. Then again. By 6km I was feeling alright again and managed to lope along quite nicely.

Monday Feb 12 #

10 AM

Orienteering race 36:01 [5] 8.15 km (4:25 / km)
shoes: VJ Bold 2017

POM Middle.
Not so good today. Lost 1min at #2 stupidly and another 1min at #4. OK till the long leg where I meseed up in the circle again and another 1min on #9. At this point my 2 and 4min men had caught me up and the 4mins guy just dropped the hammer. Hung on vaguely orienteering until #19 where I had to slow down a bit as he'd just about disappeared but still visible exiting controls until #22 where Ollie Ojanaho appeared but I didn't realise it was him and traipsed in behind him.

Couldn't really have ran much faster today. Good fun and not last.

Orienteering 23:05 [3] 4.17 km (5:32 / km) +70m 5:06 / km
shoes: VJ Bold 2017

8 PM

Orienteering 21:58 [3] 4.1 km (5:21 / km) +30m 5:10 / km
shoes: Salomon S-lab Sonic

Wu in unintentionally matching outfits with Tomtom
Wd solo

Orienteering 14:37 [3] 3.54 km (4:08 / km) +50m 3:51 / km
shoes: Salomon S-lab Sonic

Portel Night Sprint
Pretty easy but still made one mistake on a routechoice and crossed an uncrossable wall so had to go back and recross it to undisqualify myself. Maybe 20s in total so pretty pleased. About 1min behind Spongey.

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