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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 7 days ending Apr 20, 2014:

activity # timemileskm+m
  Running11 6:11:08 48.74(7:37) 78.44(4:44) 583
  Orienteering2 2:15:15 15.1(8:57) 24.3(5:34) 35048 /55c87%
  Strength and Conditioning1 35:00
  Running Drills1 6:59 0.48(14:28) 0.78(8:59)
  Total11 9:08:22 64.32 103.52 93348 /55c87%
averages - sleep:7.5

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Sunday Apr 20, 2014 #

2 PM

Running warm up/down 18:00 [1] 3.0 km (6:00 / km)
shoes: Inov8 X Talon 212 (4)

Orienteering race 1:42:03 [4] **** 18.0 km (5:40 / km) +200m 5:22 / km
spiked:26/31c shoes: Inov8 X Talon 212 (4)

Race of two halves really. Started hesitantly, not into the map scale and more concerned about whether I should have worn my cag from the start is it was pretty cold. After bumbling into one, 2 was fine but lost more time in the now thick fog at 3. 4 looked tricky so though I would decend to the pond and contour from there but couldn't pick out the features and it was very rough going underfoot; lots of hesitancy into the control. Lost more time on 7, silly mistake not picking out the additional depression but biggest mistake came at 10. No proper plan and everything looked the same coming down the hill. Best part of 3mins lost here. A little bit more time lost on 11 through a poor line in the middle section and spending too much time in the rough open.

caught by Poo Boy (3 mins) at 12, which I was slightly surprised at as I thought he would have passed me at 10. Took different lines to 13, me pretty straight, PB pussying out and going round the valley. Converged pretty much together. Sat in behind picking out the detail to 14. At this point it was feeling much more like the OMM than JK M21E Long at this point. here we caught sight of Jonny M (started 6mins before me) which was a bit of a confidence boost and we soon caught him.

Enjoyed the quarry section where I took the initiative and my gel. Started flagging a little across to 22 where I started flagging a little and lost map contact. Luckily Hector had caught me (dropped PB and JM by this point) and tucked in before I started picking out features to realise where we were and got the control ok. Started feeling a bit better down into the valley and was feeling strong up the hill to 26, helped by the fact I could see we were catching Sander. It was a case of legging it after sander and HH for the last few while keeping map contact. So, crap up to 12, but much better after and I think only HH was quicker in this 2nd half.



Running warm up/down 10:00 [1] 1.8 km (5:33 / km)
shoes: Inov8 X Talon 212 (4)

Saturday Apr 19, 2014 #

2 PM

Running warm up/down 15:00 [2] 3.0 km (5:00 / km) +12m 4:54 / km
shoes: Inov8 X Talon 212 (4)

Orienteering race 33:12 [4] **** 6.3 km (5:16 / km) +150m 4:43 / km
spiked:22/24c shoes: Inov8 X Talon 212 (4)

JK Middle. M21E

Last time I ran here I did appallingly, so was determined to get it right this time. Just about made my start on time. 1 was tricky and was not into the map at this point and overshot losing ~45s. Steady to 2 taking in more detail than ideal but hit the control ok. Bearing to 3 and then 4 was looking easier and as I decended into it noticed Sander just leaving it (2min man). Good confidence boost at this stage. Gain on him into 5 and were then together to 6. We took slightly different lines and both missed 6 losing another 45s at which point we looked up the hill to see HH quickly decending into 6. Led the way to 7 and 8 then we took slightly different lines to 9; all offline. So there was some faffing before we hit this one. I drifted much too left on 10 meaning HH and Sander pulled a 15s or so gap which gradually grew over the next few controls before they were pretty much out of sight after 15. Was clean bar ~10s at 16 though.

4th on the day. Pretty happy with that though it was through technical performance rather than physical shape.

Running warm up/down 15:00 [1] 2.8 km (5:21 / km) +10m 5:16 / km
shoes: Inov8 X Talon 212 (4)

Friday Apr 18, 2014 #

Event: JK 2014
 
1 PM

Running 37:08 intensity: (8:07 @1) + (29:01 @2) 7.89 km (4:42 / km)
ahr:131 max:141 shoes: Adidas Adizero Adios 2 (2)

Thursday Apr 17, 2014 #

6 PM

Running 31:40 intensity: (6:00 @1) + (25:40 @2) 6.77 km (4:41 / km) +54m 4:30 / km
ahr:132 max:143 shoes: Adidas Adizero Adios 2 (2)

Wednesday Apr 16, 2014 #

6 AM

Running 37:23 intensity: (19:06 @2) + (18:17 @3) 7.76 km (4:49 / km) +54m 4:39 / km
ahr:142 max:154 shoes: Adidas Adizero Adios 2 (2)

12 PM

Running 30:32 intensity: (23:10 @2) + (7:22 @3) 6.61 km (4:37 / km) +16m 4:34 / km
ahr:139 max:148 slept:7.5 shoes: Adidas Adizero Adios 2 (2)

Easy lunch time jog out to the Embankment. Stopped off there for some drills along the astroturf cricket pitch.

Running Drills 6:59 intensity: (2:59 @1) + (4:00 @5) 0.78 km (8:59 / km)
shoes: Adidas Adizero Adios 2 (2)

5 PM

Running 10:36 [2] 1.94 km (5:27 / km) +14m 5:16 / km
ahr:138 max:142 shoes: Adidas Adizero Adios 2 (2)

Tuesday Apr 15, 2014 #

6 AM

Running 37:22 intensity: (28:15 @2) + (9:07 @3) 7.76 km (4:49 / km) +44m 4:41 / km
ahr:140 max:157 slept:7.5 shoes: Inov8 Road-X 255

Pleasant but chilly morning run. Luckily noticed the outdoor temperature as 1 degree C just before leaving home so grabbed hat and gloves which were needed.
6 PM

Running warm up/down 24:13 [2] 4.97 km (4:53 / km) +180m 4:08 / km
ahr:138 max:157 shoes: Inov8 Road-X 255

Running intervals 22:20 intensity: (7:47 @1) + (13:30 @4) + (1:03 @5) 6.03 km (3:42 / km) +2m 3:42 / km
ahr:158 max:172 shoes: Inov8 Road-X 255

Short track session. 4 x 1km threshold then two laps of jog bends and sprint the straights. Hard work and a wake up call as to where my fitness currently is. Running the T's in 3:16-3:26 not consistent and felt harder than it should. Wouldn't have managed any faster had I been running a 10km race so clearly lost a deal of fitness. It will come back quickly though.

Running warm up/down 13:56 intensity: (54 @1) + (13:02 @2) 2.76 km (5:03 / km)
ahr:133 max:140 shoes: Inov8 Road-X 255

Monday Apr 14, 2014 #

12 PM

Running warm up/down 4:30 [2] 1.05 km (4:17 / km) +25m 3:50 / km
shoes: Inov8 Road-X 233

Strength and Conditioning 35:00 [2]
shoes: Inov8 Road-X 233

Running warm up/down 4:30 [2] 1.05 km (4:17 / km)

5 PM

Running 58:58 intensity: (4:52 @2) + (51:48 @3) + (2:18 @4) 13.25 km (4:27 / km) +172m 4:11 / km
ahr:148 max:162 shoes: Adidas Adizero Adios 2 (2)

Felt decent again, lovely the sun, so lengthened my planned run home from Newstead station. Could feel the endorphines, feeling psyched, want to remember how this feels and try and be in this place as much as possible.

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