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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: slow-twitch

In the 7 days ending Oct 18:

activity # timemileskm+m
  Run2 1:23:30
  Orienteering1 27:33 2.42(11:22) 3.9(7:04)40 /44c90%
  Total3 1:51:03 2.42 3.940 /44c90%

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Sunday Oct 18 #

Orienteering intervals 16:30 [5] **** 2.3 km (7:10 / km)
spiked:23/26c shoes: Asics Trabuco 2018

A beautiful day in the People's Republic of Ilam so decided I would go to the casual sprint training at Cobham Intermediate. First course was 4 sprint intervals, though I missed identifying the 'recovery leg' on the first map so for me it was one long and two short intervals. Pretty happy with flow - almost always knew how I was intending to execute each leg before finishing the previous, despite pushing pretty hard on the pace. A bit disappointing though to get caught with the uncrossable fence trap the second time it came up when I'd seen it coming the first, and then slightly messy after that.

Orienteering 11:03 [5] *** 1.6 km (6:54 / km)
spiked:17/18c shoes: Asics Trabuco 2018

Second course - just a straight sprint, mostly the same controls (a couple of new ones) but different order, possibly slightly easier technically but some of that will be the revisiting effect. A bit hard getting up to speed but otherwise similar to the first round, good speed and good flow. Probably slowed down a bit too much on the easy leg before the map flip, partly through checking what was happening on the second map, but I think I almost got the angle a bit wrong too and was at risk of running to the wrong tree.

Thursday Oct 15 #

Run 33:00 [3]
shoes: Asics Trabuco 2018

A sort of half Hagley (South and the Bot Garden fringes). Almost qualifies as junk miles but was mainly heading out to clear some headspace so was long enough to achieve that without spending much time out in the Very Cold. Something (chestnuts?) is flowering at the moment with pollen so raspy I felt like I was inhaling whole flowers... Excuse me as I spend the rest of the afternoon sneezing

Tuesday Oct 13 #

Run 50:30 [3]
shoes: Asics Trabuco 2018

Work - red zone to the twisted bridge and back. Early on thought it might turn into a bit of a spontaneous speedwork session but didn't take long to devolve back into the current usual plod. Enough of my old office mates visiting this morning I was a bit worried I'd taken a wrong turn on the walk to work and ended up in Hamilton. And the temp and humidity for the lunchtime run had a bit of a Hamilton feel to it too (although a long way from the worst).

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