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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Urban

In the 7 days ending Nov 24:

activity # timemileskm+m
  Walking3 3:52:23 11.25(20:39) 18.1(12:50) 477
  Urban Orienteering2 1:12:02 6.49(11:06) 10.45(6:54) 259
  Total5 5:04:25 17.74(17:10) 28.55(10:40) 736
  [1-5]4 3:19:21

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MoTuWeThFrSaSu

Sunday Nov 24 #

11 AM

Urban Orienteering 33:21 intensity: (15 @1) + (4 @2) + (2:19 @3) + (24:15 @4) + (6:28 @5) 5.14 km (6:30 / km) +86m 6:00 / km
ahr:132 max:145 (injured) shoes: Wave Harrier 3 Black

Uni. of Nottingham Urban.
Good area, good planning.
MSV too long at 6.8km straight line - "ran" MUV at 4.2km straight line.
Hamstring really starting to complain towards end of course :(
Knee seems "ok".
Very Steady Pace but meant could take straighter lines and keep in close map contact.
Getting backinto the habit! ;)
QuickRoute
#1-#2 chose L. (735m) - R. actually shorter (670m) = 65m extra @ ave.pace 6:30mpk = 25 seconds
#4-#5 nice R.C. leg - nothing in it - R. 870m (my route) v L. 865m (!)
#7-#8 missed the S. most building cut through - thought it was blocked from map - looking up would have confirmed it wasn't! 25m = 10 seconds
#9-#10 20m shorter R. (me) than L. but probably lost that climbing up to the path through the grot!
#10-#11 Dropped down R. to the road then cut across - nothing in it by going L. but saved initial climb and steep drop into flag.
#11-#12 went direct (slightly R.) - 30m shorter than actual R. (around the road) but you have to go direct/direct to gain - and nowhere near as much fun! ;)
#16-#17 L. & R. same - went R. dropping gingerly through the woods (so slower) but L. has initial climb up to the path then long diagnal drop to flag.
Not Bad overall, really enjoyed it, nice to run on a good area / map / planning - lost 35 seconds - so being a minute down suggests running speed....or rather, lack of it! ;)
RouteGadget

Saturday Nov 23 #

Note
(injured)

Still on hols!!

Friday Nov 22 #

Note
(injured)

On hols!

Thursday Nov 21 #

9 AM

Walking 1:45:04 [0] 6.26 km (16:47 / km) +188m 14:36 / km
(injured) shoes: Wave Mujin 3 GTX Green

Yewfield / Tarn Hows / Tom Gill

Wednesday Nov 20 #

5 PM

Urban Orienteering 38:41 [2] 5.31 km (7:17 / km) +174m 6:16 / km
(injured) shoes: Wave Mujin 3 GTX Green

Grange-over-Sands Night Urban
SO Unfit - SO Hilly
Knee seems "ok", Hamstring not so much :(

Tuesday Nov 19 #

11 AM

Walking 1:04:16 [1] 6.12 km (10:30 / km) +143m 9:24 / km
(injured) shoes: Kanadia TR7 Army Green

Monday Nov 18 #

11 AM

Walking 1:03:03 [1] 5.73 km (11:01 / km) +146m 9:46 / km
(injured) shoes: Kanadia TR7 Army Green

Maybe another week? .... maybe!!

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