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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: slow-twitch

In the 7 days ending Feb 18:

activity # timemileskm+m
  Orienteering2 1:18:42 4.35(18:06) 7.0(11:15) 21051 /60c85%
  Run2 1:06:50 3.11 5.0
  Total3 2:25:32 7.46 12.0 21051 /60c85%

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Sunday Feb 18 #

Orienteering 45:34 [3] *** 3.3 km (13:48 / km) +210m 10:29 / km
spiked:12/15c shoes: XTalon 2017

Mt Albert town belt. Seem to have done quite well somehow (10 mins off the lead), even though it took a few legs to get the head into the game. I guess apart from a couple of surprising controls it was more physical than technical but definitely not a runners course. Lost nearly 2 minutes heading into the green on my way out of 2, then clean until mapreading errors on 2 controls in a row on Karitane Hill. Misread the slope direction to 11, which I don't think lost me time, just annoying to have a nice quick downhill suddenly turn into a slow uphill. Then 12, because I can't seem to train myself to not expect every beige track to be paved or similar, ran past the control and nearly off the map to drop another minute.

Wednesday Feb 14 #

Run 31:00 [3]
shoes: Asics 2017

Not sure if I'll make orienteering later but even if I do I think this recovery run will do a lot of good! Trentham Memorial Park and up to Moonshine bridge, because I didn't really want to do any road running and figured if I was going to drive out to the river I might as well go somewhere nice

Orienteering 20:03 [4] **** 2.2 km (9:07 / km)
spiked:22/24c shoes: Asics 2017

Whitireia Polytech sprint. Legs a bit heavy and never got up to top gear (though probably picked up a bit of speed in the last third with Tessa getting closer and closer) but I think that helped - kept me at the right speed for this map. Pretty clean, a couple of silly route choice moments, one very silly. And didn't see the first long leg coming - felt like I was standing still for ages figuring it out.

Orienteering 13:05 [4] *** 1.5 km (8:43 / km)
spiked:17/21c shoes: Asics 2017

And it all went quickly enough that it seemed worth doing a 2nd course. Glad I did as despite having only a few 'new' controls the short course felt about 75% different legs including some pretty cool ones. However given it was supposedly the easier course not sure what it says that it was a messier run. Tried getting through an 'illegal' gap before realising it, and one control misread the side of the building which put me on a longer route, other than that a couple of small starts down wrong turns (<5 sec)

Tuesday Feb 13 #

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

Run race 23:50 [4] 5.0 km (4:46 / km)
shoes: Asics 2017

Waterfront 5k. Probably got what I deserved tonight. Tried to stay with the 22 min pacer though even without a bit of a disrupted fortnight I don't think I would have been ready. Actually seemed a doable pace initially but once I fell off the pack somewhere just before the turn then it was clear how hard I'd been working. 3 little walks between 2.5 and 4k and no real kick at the finish. Likely would have been still a bit over 23 without the walkitis

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