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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mal

In the 7 days ending Mar 31:

activity # timemileskm+m
  Running8 8:06:17 61.14(7:57) 98.4(4:57) 955
  Orienteering1 54:59 5.65(9:43) 9.1(6:03) 140
  S and C1 20:00
  Total9 9:21:16 66.8 107.5 1095

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Sunday Mar 31 #

11 AM

Orienteering race 54:59 [4] 9.1 km (6:03 / km) +140m 5:37 / km
shoes: VJ Bold 2017

Doctors Gate Brown 2nd
Have been wanting to get back in out with a map and compass for a few weeks now and finally got round to it. Started pretty well and was ahead to the halfway point despite a few small hesitations then on the long leg back Duncan took 1min out of me somehow, though I guess I was a bit slow I'm the circle. After that he was running at the same speed/slightly faster than I for the remaining controls and pulled out to an 80s win.

Pretty happy with this in general as my first orienteering race since maybe the British Champs last year. Will enter some more methinks

Running warm up/down 13:40 [3] 2.3 km (5:57 / km) +50m 5:22 / km
shoes: VJ Bold 2017

Before down the road and along some footpath before heading to the start
1 PM

Running 27:25 [3] 5.0 km (5:29 / km) +20m 5:23 / km
shoes: Salomon S lab sonic 6 2

Slow delayed warm down along the Lanchester Valley Railway Path on the warm down. Feeling a bit empty and tired.

Saturday Mar 30 #

9 AM

Running race 17:32 [5] 5.0 km (3:30 / km) +10m 3:28 / km
shoes: Salomon S lab sonic 6 2

Locke Parkrun, Redcar

Spot of tourism. Anna, Zoz (Anna's friend) and I went to Redcar.

Ended up in 2nd after the first 500m or so though whomever it was didn't pull too far ahead and gradually worked back to him. Did standard race tactics of sprinting past and opening up a gap straight away then just worked on to the finish.

Given my last month or so of running I wasn't expecting better than 18.00 so pleased to be significantly quicker than expected. 17.30 is what I reckon to be the basis of shape for me, let's hope I can try work away at this in the next few months.

Running 12:00 [3] 2.0 km (6:00 / km)
shoes: Salomon S lab sonic 6 2

Before with Anna and Zoz
Afterwards to find Anna

Running long 1:18:50 [3] 16.0 km (4:56 / km) +50m 4:51 / km
shoes: Salomon S lab sonic 6 2

Back to Annas from Redcar.
Chose to head along the English Coastal Path which sounds nice but the stretch I ran negotiated the Steel Works mainly threaded largely between towering industrial buildings, palisade fencing, railway line and gas pipelines. However, it was actually quite enjoyable with a lot of grass underfoot and the sun in the sky. Took a detour off up to a viewpoint before heading towards the Riverside Stadium and Transporter Bridge. Then back through the centre of Middlesborough town, I still think it's a bit of a weird place with the A66 barring the Tees riverside from people.

Friday Mar 29 #

Note
(rest day)

Bank

Thursday Mar 28 #

7 AM

Running 49:25 [3] 10.0 km (4:57 / km) +30m 4:52 / km
shoes: Salomon S lab sonic 6 2

Easy along the Quayside. Feeling yesterday in the legs so couldn't and didn't fancy going any faster.

Wednesday Mar 27 #

6 AM

S and C 20:00 [1]

1 PM

Running 59:00 [3] 13.0 km (4:32 / km) +115m 4:21 / km
shoes: Salomon S lab sonic 6 2

Along the C2C in Washington after picking up some samples nearby. Pleasantly surprised with how nice it was. Had planned to go the other way but then realised I could join it on to my previous run by doing the stretch to the A1 tunnel. Will have to go back.

Running 48:10 [3] 9.05 km (5:19 / km) +140m 4:56 / km
shoes: Salomon S lab sonic 6 2

HFW via Teams Cycleway, the Tanfield Railway Line and Watergate

Tuesday Mar 26 #

12 PM

Running 29:30 [3] 6.35 km (4:39 / km) +65m 4:25 / km
shoes: Salomon Sonic Sept

To and from Town to get some jabs for China
7 PM

Running 50:15 [3] 10.7 km (4:42 / km) +45m 4:36 / km
shoes: Salomon Sonic Sept

Went to the coast for a change. Ran up to Seaton Sluice and back from Spanish City. Did a 2km and 1km pick up on the way back finished with some strides.

Monday Mar 25 #

3 PM

Running 1:40:30 [3] 19.0 km (5:17 / km) +430m 4:45 / km
shoes: Salomon Sonic Sept

Was unsure how I'd feel on this after a stupid start time in the morning but eventually decided I'd go to the ridge above Osmotherley on the way home and do what I felt.

Dropped down in to Silton Forest which didn't look too bad then along some roads past a grand country house. This took me to a road which was just hellish with steep switchbacks and everything but felt ok. Had a bit of a break at the top and took in the views then ran towards Sutton Bank for a bit on the Cleveland Way before turning around and running back to the car on the Cleveland Way. Really nice evening and enjoyed it a lot.

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