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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 7 days ending Mar 30, 2014:

activity # timemileskm+m
  Orienteering4 3:27:24 20.62(10:04) 33.18(6:15) 90580 /93c86%
  Running6 2:20:13 16.03(8:45) 25.79(5:26) 308
  Total6 5:47:37 36.64(9:29) 58.97(5:54) 121380 /93c86%
  [1-5]6 5:43:02

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MoTuWeThFrSaSu

Sunday Mar 30, 2014 #

9 AM

Running warm up/down 18:00 [1] 3.0 km (6:00 / km)
shoes: Inov8 Road-X 255

Orienteering race 16:25 [5] * 4.6 km (3:34 / km)
spiked:25/25c shoes: Inov8 Road-X 255

WOC Test Race sprint in Keswick

Hessitant finding the gitty through to 1 but then otherwise clean. Didn't jump the hedges near the end which I thought where uncrossbale at the time but weren't actually marked as such. Pretty happy with routes in all, just not able to run fast enough partly due to fatigue but mostly due to lack of training I suspect.

Running warm up/down 12:00 [1] 2.0 km (6:00 / km)
shoes: Inov8 Road-X 255

Saturday Mar 29, 2014 #

10 AM

Running warm up/down 13:49 intensity: (23 @0) + (1:23 @1) + (6:41 @2) + (5:22 @3) 2.1 km (6:35 / km) +148m 4:52 / km
ahr:141 max:158 shoes: Inov8 X Talon 212 (4)

Orienteering race 1:41:46 intensity: (11:27 @3) + (1:19:51 @4) + (10:28 @5) **** 16.32 km (6:14 / km) +510m 5:24 / km
ahr:166 max:177 spiked:14/19c shoes: Inov8 X Talon 212 (4)

WOC Long Trial at Whitbarrow.

Plan was just to enjoy it; a result was never going to happen. This was helped by my cold feeling much better today. Started pretty well in truth and in a decent time through the first 6 controls despite drifting left on 4 (~1 min), and I think taking a slower route to the left (~45s). Lack of training and fatigue then started to take there toll and found it hard work up the hill to 7, and then made a silly mistake at the end. Headed straight to 8 and missed it - I think straight was poor from both a navigation and underfoot running conditions perspective.

A little better back out on the moor where James T caught me. Unwittingly crossed the wrong crossing point (further right than planned) to 11, which resulting in crossing additional limestone pavement and extra climb. JT took a different route out of 11 and didn't see him again. Not sure I had the best route to 12, further on the paths may have been a better option. Really started to struggle a bit from this point and started making silly mistakes from this point. Overshot 13, and small misses at 14 and 17 but the worst mistakes was at 16, losing ~2 mins, though it didn't help that the print and rubbed off in the circle on the map.

Well I made it round and enjoyed the majority of it, I look forward to being able to attack courses like this again.

Running warm up/down 7:26 intensity: (2:55 @0) + (3:21 @1) + (1:10 @2) 1.25 km (5:56 / km) +5m 5:49 / km
ahr:119 max:143 shoes: Inov8 X Talon 212 (4)

Friday Mar 28, 2014 #

11 AM

Running warm up/down 19:26 [2] 2.95 km (6:36 / km) +91m 5:43 / km
shoes: Inov8 ORoc 280 (2)

Orienteering race 37:01 [5] **** 5.57 km (6:39 / km) +180m 5:43 / km
spiked:14/20c (sick) shoes: Inov8 ORoc 280 (2)

Really struggled physically, particularly once in the forest. Cold was making breathing a problem and fatigue obviously not helping either. Nice course otherwise. Technically not the best and slow running was playing on my mind so much. Mainly small missing with the one larger one (1:45) at 8.

Running warm up/down 12:19 [2] 2.22 km (5:33 / km) +24m 5:16 / km
shoes: Inov8 ORoc 280 (2)

Thursday Mar 27, 2014 #

11 AM

Running 29:27 [2] 6.27 km (4:42 / km) +3m 4:41 / km
(sick) shoes: Inov8 Road-X 255

Easy jog out, coughing and spluttering.

Wednesday Mar 26, 2014 #

11 AM

Running warm up/down 3:50 intensity: (26 @0) + (20 @1) + (19 @2) + (2:45 @3) 0.44 km (8:43 / km) +36m 6:11 / km
ahr:140 max:155 shoes: Inov8 X Talon 212 (4)

Orienteering 52:12 intensity: (15 @0) + (19 @1) + (6:06 @2) + (25:11 @3) + (19:55 @4) + (26 @5) **** 6.69 km (7:48 / km) +215m 6:44 / km
ahr:154 max:175 spiked:27/29c shoes: Inov8 X Talon 212 (4)

Running warm up/down 39 intensity: (19 @1) + (20 @2) 0.07 km (8:47 / km)
ahr:129 max:142 shoes: Inov8 X Talon 212 (4)

Tuesday Mar 25, 2014 #

12 PM

Running 23:17 intensity: (36 @0) + (43 @1) + (14:55 @2) + (7:01 @3) + (2 @4) 5.5 km (4:14 / km) +1m 4:14 / km
ahr:140 max:161 shoes: Inov8 Road-X 255

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