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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mal

In the 7 days ending Apr 7:

activity # timemileskm+m
  Running4 2:23:17 20.62(6:57) 33.19(4:19) 280
  Orienteering1 1:18:57 8.36(9:27) 13.45(5:52) 90
  Total5 3:42:14 28.98(7:40) 46.64(4:46) 370

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Sunday Apr 7 #

10 AM

Orienteering warm up/down 24:00 [3] 4.0 km (6:00 / km) +10m 5:56 / km

To the start with Willy and Duncan.
Back from the finish afterwards with Willy and his Dad then with Duncan a little after he returned

Orienteering race 54:57 [4] 9.45 km (5:49 / km) +80m 5:35 / km

Salcey Forest Orienteering Brown

Was strangely looking forward to this. Remember being here for an Interland (?) selection race back in the day and whilst I expected it to be Hawthorn-y and brambly it wasn't too bad.
Started a bit poorly overshooting #2 and loosing about 2mins but settled down and started to run pretty well and cleanly after this. Got a little mixed up with the ditches I think, but either way an annoying mistake. After this made it up to the top end before again miscounting a few ditches and slightly overshooting, losing about 1.5mins. Saw Willy coming in from a slightly weird direction to #12 as I approached #13 and expected the catch to be made before the end, particularly as I spied him closing strongly on the long path leg. Though managed to hold him off just despite a couple of hesitations.

I know I lost about 3.5mins today but could have probably tidied up another 30s or so, maybe more. This would have given me a good result but I'm happy enough with this in my first forest race back. Legs held up a little better this week despite the previous days efforts.

Saturday Apr 6 #

11 AM

Running 46:00 [2] 8.35 km (5:31 / km) +80m 5:15 / km
shoes: Salomon S lab sonic 6 2

Easy siting lap around the course. Was a little concerned by just how far the out and back was, thought I was on the wrong road for a few hundred metres before the turn appeared. Made it back up to the Jubilee Stone in time for the 1st leg runners to come charging through
3 PM

Running warm up/down 11:30 [2] 4.72 km (2:26 / km) +30m 2:22 / km
shoes: Salomon S lab sonic 6 2

Before with Pete (Gateshead runner) bumped in to Willy and Duncan and saw Murray out on his leg
After hobble with Duncan

Running 31:46 [3] 8.52 km (3:44 / km) +90m 3:32 / km
shoes: Salomon S lab sonic 6 2

National 12 Stage Leg11

Got asked whether I'd mind running a long leg and much to my despair, I got one.

Set off just in the Mass Start and settled in on the first half and felt pretty decent. Gradually slipping backwards from the pack at about 2.5km, rallied a little at the start of the out and back and was in a group of 4 before they pulled away a little on the climb back up to the Jubilee Stone and couldn't push much harder on the down back. Tried to relax a little on the second last rise closing toward Pontyprydd before seeing Willy and Duncan but couldn't get any closer.

Started in 37th and finished in 39th, Team finished 40th.

Wednesday Apr 3 #

7 PM

Running 23:05 [3] 5.0 km (4:37 / km) +20m 4:32 / km
shoes: Salomon S lab sonic 6 2

Castle Eden Walkway South.

Bit concerning in the carpark, but a pretty nice run.

Tuesday Apr 2 #

12 PM

Running 30:56 [3] 6.6 km (4:41 / km) +60m 4:29 / km
shoes: Salomon Sonic Sept

To Town and back for another set of China jabs and to pick up some train tickets.

Legs feel rather naff stiff.

Monday Apr 1 #

(rest day)

Missed this feeling of being tired and achey. It's been a long time since I ran in proper terrain like that and the high knee lift took a bit more out of me than I thought it would do.

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