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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shminty

In the 7 days ending Nov 10:

activity # timemileskm+m
  Running9 4:18:35 30.46(8:29) 49.02(5:17)
  Orienteering3 42:52 6.92(6:12) 11.14(3:51)
  Drills3 13:00
  Total9 5:14:27 37.38 60.16

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MoTuWeThFrSaSu

Sunday Nov 10 #

3 PM

Running 30:00 [1] 5.67 km (5:17 / km)
shoes: Brooks 11

Back in the UK

Saturday Nov 9 #

11 AM

Running 12:01 [1] 2.2 km (5:28 / km)
shoes: Brooks 11

Orienteering 15:09 [5] 4.23 km (3:35 / km)
shoes: Inov8 X-Talon 210

Linqigu Orienteering Park
7th

Felt pretty similar to yesterday but 6 places higher. Score section at start, almost too the optimum route.

Results
Map 1
Map 2

Drills 3:00 [1]

Running 18:50 [1] 3.58 km (5:16 / km)
shoes: Brooks 11

Friday Nov 8 #

8 AM

Running 17:54 [1] 3.34 km (5:22 / km)
shoes: Brooks 11

2 PM

Running 15:58 [2] 3.11 km (5:08 / km)
shoes: Inov8 X-Talon 210

Including a short harder o loop and strides

Drills 5:00 [1]

Orienteering 12:42 [5] 3.39 km (3:45 / km)
shoes: Invo8 F-lite

Rose Garden
(South Beijing)

Thought I ran ok but was a long way down. The race I realised I'm just not fit enough at the moment, too many injuries this year to maintain sharpest sprint form.

Results
Splits
Map

Running 15:35 [1] 2.98 km (5:14 / km)
shoes: Brooks 11

Thursday Nov 7 #

9 AM

Running 25:28 [1] 3.88 km (6:34 / km)
shoes: Brooks 11

Partner orienteering near Tia'anmen Square.

Wednesday Nov 6 #

10 AM

Running 38:00 [1] 8.2 km (4:38 / km)
shoes: Brooks 11

With Tuomas round Temple of Heaven.

Tuesday Nov 5 #

7 AM

Running 15:25 [1] 2.76 km (5:35 / km)
shoes: Brooks 11

10 AM

Running 13:07 [1] 2.57 km (5:06 / km)
shoes: Brooks 11

Drills 5:00 [1]

Running 3:49 [3] 0.7 km (5:27 / km)
shoes: Inov8 X-Talon 210

90s harder
strides / turnarounds

Orienteering 15:01 [5] 3.52 km (4:16 / km)
shoes: Inov8 X-Talon 210

PWT3

Expo - Gate 6

Forest Sprint

Did ok but lost a good position with mistakes on 12 and 13.

10th - Still inside the prize money!

Map
Results
Splits

Running 19:27 [1] 3.22 km (6:02 / km)
shoes: Brooks 11

Jog down to and around a little of the adjcent Expo area (Gate 5). Would have been great to race on this as well!

Monday Nov 4 #

4 PM

Running 33:01 [1] 6.81 km (4:51 / km)
shoes: Brooks 11

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