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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: slow-twitch

In the 7 days ending Dec 10:

activity # timemileskm+m
  Walking1 4:00:00
  Run2 1:16:15 3.11 5.0
  Orienteering1 36:20 2.73(13:17) 4.4(8:15)35 /39c89%
  Total3 5:52:35 5.84 9.435 /39c89%

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Thursday Dec 7 #

Walking (fieldwork) 4:00:00 [1]

Back on the ZIP trap line, north end (Browns Track to the pines high point and on a bit). A little bit cooked by the end... Not as crazy hot as I was expecting but still hopefully will be a bit less intense whatever day I end up doing the remainder (way more exposed) part of the line.

Orienteering 36:20 [4] *** 4.4 km (8:15 / km)
spiked:35/39c shoes: Asics 2017

Lower Hutt CBD. Two short control-picking sections around the civic centre with 2.8km of mostly long route-choicey legs across the wider CBD in the middle. Mucked one control in each of the short sections, 4 the area around it just didn't look how I was expecting, while 19 I think I was a bit distracted by other people and simply ran right past it onto the next lawn over. Out on the streets, I could have executed 10 better, had what I think is the best attack into the control but the first part of my route choice would have worked better with the other way of getting it, and 16 just ran the way I knew when I could have stayed a lot closer to the red line. Any other time loss is simply dodging traffic - or dying near the end, probably not the best follow-up to a day in the field on a warm evening!

Splits by section: 6:48/23:17/6:15

Wednesday Dec 6 #

Run 41:00 [3]
shoes: Asics 2017

Recovery run from home. Headed downriver for a change once I was out of SV, which isn't quite as scenic. Probably about 5 minutes too long for purpose, my legs spent most of the last stretch suggesting I should have turned around a bit earlier, but up til then felt good.

Tuesday Dec 5 #

Run warm up/down 12:00 [3]
shoes: Asics 2017

Run race 23:15 [5] 5.0 km (4:39 / km)
shoes: Asics 2017

The consistent downward progression continues. I didn't think it was going to be a fast one tonight but kept finding myself beside the 22:30 pacer during the first km and keeping with him felt quite easy (yet was about 4:20 for the km) so thought might as well stick with this. Drifted off the back of his little party somewhere around the 2km mark and then was mostly alone and suffering for the rest. Caught one or two people in the last km which was good, I think otherwise I was getting very close to bailing out to a walk!

Monday Dec 4 #

Note

More mapping. Somewhere between 4 and 5 hours depending on whether you count time spent clinging to hillsides trying not to get blown off. Other than that, all went pretty smoothly

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