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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: slow-twitch

In the 7 days ending Feb 4:

activity # timemileskm+m
  Run2 1:32:00 2.92 4.7 60
  Orienteering1 1:06:36 2.92(22:48) 4.7(14:10) 12036 /41c87%
  Walking1 40:00
  Total2 3:18:36 5.84 9.4 18036 /41c87%

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Sunday Feb 4 #

Run 31:00 [3] 4.7 km (6:36 / km) +60m 6:12 / km
shoes: XTalon 2017

O-tour de Catchpool - the runs between orienteering stages (with a bit of time guesstimation). After running the road to stage A, took the more scenic route (using the nature trail) back to B, for an added 2.5 minutes (mostly due to the hill that involved, I think). Could feel the calf starting to tighten by the end but not seriously

Orienteering 19:55 [4] *** 1.6 km (12:27 / km) +25m 11:33 / km
spiked:12/13c shoes: XTalon 2017

Orienteering Stage A (valley entrance). Not the smoothest in terms of good orienteering flow, but apart from being a bit more stop-start than I should have been, the only real issue I can think of was almost going to 6 again instead of 12, then over-running a little once I was in the right circle.

Orienteering 18:41 [4] *** 1.6 km (11:41 / km) +30m 10:41 / km
spiked:13/15c shoes: XTalon 2017

Orienteering Stage B (Road-end). Probably the most sprinty stage. Mostly went quite well, although starting to tire a bit by the end. Small misses at 5 and 9, probably not careful enough with direction coming off tracks into the bush. A couple of interesting route choice legs which I think I took good options on. Read descriptions in time to not get beaten by the con-troll under the bridge at 8.

Orienteering 28:00 [3] *** 1.5 km (18:40 / km) +65m 15:21 / km
spiked:11/13c shoes: XTalon 2017

Orienteering stage C (Grace's Stream). Time estimated as the 'start' box wasn't working and unlike others I didn't think of using the 'finish' box to get both the in and out splits. But this is about the time I get if I assume the run in was about a minute slower than the run out. Felt a fairly scratchy performance but I can only find 2 mistakes - just one of them would have easily been several minutes worth: to 5 (maybe a bit distracted after running through someone's tent-packing-up!) totally came off the line in the latter part of the leg. Relocated off the main track, but with no real cues as to where I was on the track had to make the 50:50 call as to which direction I'd drifted and guessed wrong first. 13 started looking a bit soon, didn't register initially that the spur kind of angles away.

Wednesday Jan 31 #

Run 1:01:00 [3]
shoes: Asics 2017

Attempted long run, short TMP loop. Feeling shattered but was still running well, was easily on target to match or better previous efforts. But at pretty much the furthest point, had a hot-spot suddenly develop around one of the old calf/tendon problem areas. Stopped and gave it a bit of a prod and stretch, and as that mostly eased it, decided to see how it handled another 5... another 10... eventually another 20 minutes before I admitted that it was starting to build up again and that it would be more sensible to...

Walking 40:00 [1]
shoes: Asics 2017

...walk the rest of the way home.

Note

By happy coincidence have done enough counting races at a time that the Statnav people have come out of hibernation that I've reappeared on the list - so as at the January update:
5629 points
230th overall
16th in age class (M45)
A start that I should be able to improve on!

Tuesday Jan 30 #

Note

Intended to do the waterfront 5k, especially as surprisingly fast times have come off the back of hard weekends in the past. However was caught up in the big train break-down - in the panic (sorry, "well rehearsed contingency response"), it seemed not to occur to Metlink that people trying to travel INTO Wellington might also need either alternative arrangements or at least some information about what was (or more importantly wasn't) happening.

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