Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shminty

In the 7 days ending Oct 23, 2016:

activity	#	time	miles		km		+m
Running	12	9:15:02	67.98	(8:10)	109.4	(5:04)	650
Orienteering	1	17:35	3.03	(5:49)	4.87	(3:37)
Strength and Conditioning	1	10:00
Total	13	9:42:37	71.0		114.27		650

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Sunday Oct 23, 2016 #

8 AM

Running 22:04 [2] 3.1 km (7:07 / km)
shoes: Karrimor Road

Jog with Timo

1 PM

Running 11:05 [2] 2.2 km (5:02 / km)
shoes: Inov8 X-Talon 212 v2

Orienteering 8:42 [4] 2.38 km (3:39 / km)
shoes: Inov8 X-Talon 212 v2

Dongba Country Park, East Beijing

Mixed Sprint Relay with Alice
2x2.3km

Interesting (rapid) country park. Pretty smooth a part from not punching the first 5 controls properly (didn't understand the different Chinese punching system until control 6) and forgetting my shorts.

Think we came 5th.

Running 3:46 [1] 0.52 km (7:15 / km)
shoes: Inov8 X-Talon 212 v2

Orienteering 8:53 [4] 2.49 km (3:34 / km)
shoes: Inov8 X-Talon 212 v2

Running 16:04 [2] 3.05 km (5:16 / km)
shoes: Inov8 X-Talon 212 v2

Saturday Oct 22, 2016 #

7 AM

Running 39:59 [2] 7.42 km (5:23 / km)

Awake super early so went for an explore round The Temple of Heaven. Lot's of people in the park. Lot's of Tai Chi and even some old school badminton going on.

1 PM

Running 1:01:00 [2] 6.98 km (8:44 / km) +500m 6:26 / km
shoes: Karrimor Road

The Great Wall.

Mutianyu.

As impressive as expected. So hilly and some really steep sections of steps. No wonder it took them so long to build it! Started off in quite a touristy bit so lots of people to dodge. Had to climb over a wall to carry on in one place and later passed 'No Visitor's Beyond Here' sign but sill fair amount of people walking beyond this. Wall was more ruined from there, with trees growing out of it and a loose stone path with no side walls. Only had 1.5 hours, could easily have spent few hours exploring more along this section.