Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tomtom

In the 7 days ending Nov 13, 2011:

activity	#	time	miles		km		+m	load
Running	7	2:56:00	12.24	(14:23)	19.7	(8:56)		88.0
Orienteering	4	1:35:03	12.43	(7:39)	20.0	(4:45)		95.1
Strength and Conditioning	1	1:05:00						32.5
Swimming	1	1:00:00						30.0
Total	12	6:36:03	24.67		39.7			245.6

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Sunday Nov 13, 2011 #

Running warm up/down 1:00:00 [3] 3.0 km (20:00 / km)
shoes: Nike Free Run+ 2

Warming up and down between both races. Lots of running.

10 AM

Orienteering race 21:29 [5] 5.5 km (3:54 / km)
shoes: Nike Free Run+ 2

Chester City race part 1

Had an alright race. Felt fine physically but messed about too much folding my map and kept making little errors like going down wrong street and having to turn back.

11 AM

Orienteering race 4:34 [5] 0.5 km (9:08 / km)
shoes: Nike Free Run+ 2

Micro sprint

Great fun! Had to wait at some of the controls to punch as there were lots of people. Saw Lewis punch the finish just before me!!

12 PM

Orienteering race 23:18 [5] 5.0 km (4:40 / km)
shoes: Nike Free Run+ 2

City race part 2

Much better race, ran strongly and orienteered better. This course was more technical than the first which I enjoyed.

Overall results http://www.deeside-orienteering-club.org.uk/result...

5 PM

Running 10:00 [3] 1.6 km (6:15 / km)
shoes: Nike Free Run+ 2

Gemma dragged me out for a jog. She got a good 50m away from me at the end.

Saturday Nov 12, 2011 #

Running warm up/down 20:00 [3] 1.0 km (20:00 / km)
shoes: Inov8 X-Talons (3)

Proper walm up and down. Lots of dog poo.

Orienteering race 45:42 [5] 9.0 km (5:05 / km)
shoes: Inov8 X-Talons (3)

Middle race at Thurstaston.

Had a poor first half, lost quite a bit of time, but then ran really strongly for the second half and was fairly clean. Got whooped by Dave S, he had a stormer.

Results http://www.deeside-orienteering-club.org.uk/result...

Way to long for a middle race but straight line was 6km

C • too long 2