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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Urban

In the 7 days ending Oct 2, 2016:

activity # timemileskm+m
  Running6 3:08:45 23.51(8:02) 37.84(4:59) 684
  Urban Orienteering2 1:12:48 9.3(7:50) 14.97(4:52) 36
  Not Drills7 26:04 3.97(6:34) 6.39(4:05) 17
  Total7 4:47:37 36.78(7:49) 59.2(4:52) 737

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MoTuWeThFrSaSu

Sunday Oct 2, 2016 #

11 AM

Running warm up/down (Warm Down) 4:31 [2] 0.88 km (5:08 / km) +2m 5:05 / km
shoes: Wave Mujin 2 - Black/Red

Warm Down

Not Drills warm up/down (Warm Down Not Drills) 1:35 [3] 0.43 km (3:44 / km)
shoes: Wave Mujin 2 - Black/Red

Warm Down Not Drills

Urban Orienteering race 30:03 [5] 6.5 km (4:38 / km) +23m 4:33 / km
shoes: Wave Mujin 2 - Black/Red

MSV Test - Guisborough Urban
Pretty straight-forward 1:4,000 Urban map but good planning mixing long route choice legs with sprinty bits in the more densely packed social housing.
A really good test at running faster and trying to stay in control - which I just about managed with only a couple of pretty minor wobbles.
It's certainly more difficult to run Hard and Fast and pick out detail and routes - but there's the challenge!
RouteGadget
Results
Splits
SplitsBrowser

Not Drills warm up/down (Warm Up Not Drills) 1:24 [3] 0.41 km (3:27 / km)
shoes: Wave Mujin 2 - Black/Red

Warm Up Not Drills

Running warm up/down (Warm Up) 6:17 [2] 1.3 km (4:51 / km) +2m 4:49 / km
shoes: Wave Mujin 2 - Black/Red

Warm Up

Saturday Oct 1, 2016 #

12 PM

Not Drills warm up/down (Warm Up Not Drills) 2:17 [3] 0.59 km (3:53 / km) +5m 3:44 / km
shoes: Kanadia TR7 Army Green

Warm Up Not Drills

Running (Trail) 36:11 [3] 7.15 km (5:03 / km) +171m 4:31 / km
shoes: Kanadia TR7 Army Green

Old Railway End
- moving onto stage 2 of transition to MSV with first "test" race tomorrow!
Steady run to ORE - lovely weather, warm and sunny with a very slight breeze - beautiful!

Not Drills warm up/down (Warm Down Not Drills) 1:34 [3] 0.38 km (4:04 / km)
shoes: Kanadia TR7 Army Green

Warm Down Not Drills

Friday Sep 30, 2016 #

2 PM

Not Drills warm up/down (Warm Up Not Drills) 2:20 [3] 0.56 km (4:10 / km) +5m 3:59 / km
shoes: Mizuno Wave Ascend 6 Blue

Warm Up Not Drills

Running long (Trail (Tempo)) 54:03 [4] 10.52 km (5:08 / km) +352m 4:24 / km
shoes: Mizuno Wave Ascend 6 Blue

Elloughton Dale, Top of Drop
Intention was a good pace run - aim sub 30 split with 23:30 at BTS - actuals turned out to be BTS in 21:20 - a tad speedy! :) then half way in 27:27 - going well, keeping form - running tall with quick feet!
Last section 20:42 - not surprised I lost 22 seconds on the return really as I went out far harder (although it didn't particularly feel like I did!) than anticipated.
Much warmer than anticipated after being a bit chilly a.m. and earlier p.m. walking dogs - over-dressed in L/Slv top - had to roll my sleeves up :)

Not Drills warm up/down (Warm Down Not Drills) 3:04 [4] 0.75 km (4:05 / km)
shoes: Mizuno Wave Ascend 6 Blue

Warm Down Not Drills

Thursday Sep 29, 2016 #

12 PM

Not Drills warm up/down (Warm Up Not Drills) 1:39 [3] 0.4 km (4:10 / km)
shoes: Wave Ascend 8 Purple - 1

Warm Up Not Drills

Running (Road / Trail Mix) 28:48 [2] 5.89 km (4:53 / km) +47m 4:42 / km
shoes: Wave Ascend 8 Purple - 1

Recovery run, kept in low and slow! 2 x Golf Course Loops.
VERY windy, even more so than last night, and that's saying something!!
Still, bright and sunny with excellent underfoot conditions :)

Not Drills warm up/down (Warm Down Not Drills) 1:34 [4] 0.38 km (4:06 / km)

Warm Down Not Drills

Wednesday Sep 28, 2016 #

6 PM

Running warm up/down (Warm Up) 7:05 [2] 1.39 km (5:06 / km) +2m 5:03 / km
shoes: Wave Rider 18 Neon Green

Warm Up

Not Drills warm up/down (Warm Up Not Drills) 2:41 [3] 0.52 km (5:12 / km) +2m 5:08 / km
shoes: Wave Rider 18 Neon Green

Warm Up Not Drills

Running race (Track) 11:06 [5] 3.0 km (3:42 / km)
shoes: Wave Rider 18 Neon Green

3,000 metres Track Race
Really hard - very strong headwind in the home straight.
Lost track of my lap count, which, towards the end of the race, didn't help! :(
Spent the first 3 or 4 laps behind Keri - who, being very slight of stature, provided no cover from the wind! I tried to share the front running but couldn't get past, when I did, lap 3 or 4 or 5 (!!!) I basically ran solo into the wind on the home straight - not particularly conducive to a fast time!
Got first km split - missed the 2nd one, so from Garmin looks like -
3:31 / 3:41 (7:12) / 3:40 (10:52) - which just goes to show - GPS does NOT like running around in tight, oval shaped, segments!

Not Drills warm up/down (Warm Down Not Drills) 1:19 [5] 0.4 km (3:19 / km)
shoes: Wave Rider 18 Neon Green

4 x 100 all 19 seconds - ran into the wind as a challenge!

Running warm up/down (Warm Down) 7:45 [2] 1.64 km (4:44 / km) +3m 4:42 / km
shoes: Wave Rider 18 Neon Green

Warm Down

Tuesday Sep 27, 2016 #

5 PM

Not Drills warm up/down (Warm Up Not Drills) 1:36 [3] 0.39 km (4:07 / km)
shoes: Wave Ascend 8 Purple - 3

Warm Up Not Drills

Urban Orienteering (Score) 42:45 [3] 8.47 km (5:03 / km) +13m 5:00 / km
shoes: Wave Ascend 8 Purple - 3

HALO Pub League - North Beverley
new 1:5,000 ISSOM map - nice! :)
Hard not to run hard - but with 3,000 metres track race tomorrow tried to keep myself in check! Think I managed - still got all 20 controls in the time, route choices / control order probably a bit dodgy to say the least!
HeadCam

Not Drills warm up/down (Warm Down Not Drills) 1:33 [3] 0.4 km (3:54 / km)
shoes: Wave Ascend 8 Purple - 3

Warm Down Not Drills

Monday Sep 26, 2016 #

9 AM

Not Drills warm up/down (Warm Up Not Drills) 1:46 [3] 0.39 km (4:30 / km) +3m 4:22 / km
shoes: Mizuno Wave Ascend 6 Black

Warm Up Not Drills

Running (Trail) 32:59 [3] 6.08 km (5:26 / km) +105m 5:00 / km
shoes: Mizuno Wave Ascend 6 Black

Early run fitted in better with the days plans...not that I like to make this a regular habit!
Bit mizzy out, cold (gloves required really!) and some light drizzle / rain at end :(
Little Wold 1+1/2 inc. 3 x 30 second hill efforts.
Legs a bit dead now - still, physio p.m. so that should sort them!

Not Drills warm up/down (Warm Down Not Drills) 1:42 [3] 0.41 km (4:09 / km) +3m 4:01 / km
shoes: Mizuno Wave Ascend 6 Black

Warm Down Not Drills

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