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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Reiver

In the 7 days ending May 6, 2023:

activity # timemileskm+m
  Running4 2:05:38 11.31(11:07) 18.2(6:54)
  Orienteering3 1:27:25 10.1(8:39) 16.26(5:23) 80
  Core1 20:00
  Total4 3:53:03 21.41 34.46 80

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Saturday May 6, 2023 #

Orienteering (Warm up) 7:29 [3] 1.4 km (5:21 / km)
shoes: Saucony Ride ISO

A wee warm up on a map in Lisburn.

Running warm up/down 42:11 [3] 4.7 km (8:59 / km)
shoes: NVii Sprint

Combined warm up and down for sprint qualifier and final.

Orienteering race (British Sprint Quali) 17:32 [4] 2.8 mi (6:16 / mi) +30m 6:04 / mi
shoes: NVii Sprint

British Sprint Championship Qualifier in Armagh.
Really tricky intricate course.
Cruising round in a comfortable 2nd position when I couldn’t find a control on a knoll. Got cut stung and relocated twice before spotting it on the path beside the knoll. (2 minutes lost).
Qualified easily enough in 6th place.

Orienteering race (British Sprint Final) 15:33 [5] 3.05 km (5:06 / km) +20m 4:56 / km
shoes: NVii Sprint

British Sprint Championship Final, Armagh.
Went for it in the final as a silver medal was a possibility (couldn’t get near Quentin). Was challenging Simon Errington for 2nd and well clear of Mike in 4th but got the exit direction wrong out of 16 into a similar car park and lost 68s dropping to 4th. Possibly oxygen debt as pushing hard.
Really enjoyed my day and much easier and cheaper to get to Belfast than to South of England.

Note

Both errors occurred about 12 minutes in.
One after a climb and the other after a fast section.
Definitely something to look out for.

Thursday May 4, 2023 #

Running warm up/down 21:00 [3] 3.5 km (6:00 / km)
shoes: Saucony Ride ISO2

Orienteering (Checking sites and routes) 31:34 [3] 4.0 km (7:54 / km)
shoes: Saucony Ride ISO2

Core 20:00 [3]

Wednesday May 3, 2023 #

Running warm up/down 34:36 [3] 4.25 km (8:08 / km)
shoes: Saucony Ride ISO2

Including control collecting.

Orienteering race (Newtown Sprint) 15:17 [5] 3.3 km (4:38 / km) +30m 4:26 / km
shoes: Saucony Ride ISO2

Fast Sprint around Newtown, not much need for me to slow down. Good workout over 15 mins before British Sprint.
2nd, 27s behind Colin.

Sunday Apr 30, 2023 #

Running warm up/down 9:26 [3] 1.5 km (6:17 / km)
shoes: saucony endorphine

Running intervals (Bongate) 18:25 [4] 4.25 km (4:20 / km)
shoes: saucony endorphine

4 x 800m (2 mins jog)
3.08, 3.10, 2.53, 3.00

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