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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: hfgnr

In the 31 days ending Mar 31, 2012:

activity # timemileskm+m
  Cycling around31 9:04:00 87.74(6:12) 141.2(3:51)
  Orienteering race8 4:24:09 28.81(9:10) 46.37(5:42) 10058c
  Pole dancing2 3:00:00
  Evening run7 2:47:17 20.22(8:16) 32.54(5:08)
  Morning run6 1:47:19 13.28(8:05) 21.37(5:01)
  Easy run2 57:04 7.22(7:54) 11.62(4:55)
  Conditioning1 10:00
  Stretching1 10:00
  Elliptical trainer1 5:00
  Total53 22:24:49 157.27 253.1 10058c

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Friday Mar 30, 2012 #

9 AM

Cycling around (from home to work) 20:00 [1] 5.0 km (4:00 / km)

Thursday Mar 29, 2012 #

7 AM

Morning run 6:00 [2] 1.2 km (5:00 / km)

9 AM

Cycling around (Boris bike) 20:00 [1] 5.0 km (4:00 / km)

7 PM

Evening run (from work to home) 20:47 [2] 4.14 km (5:01 / km)

5:19 4:51 4:58 4:53 (5:24)
Wasn't feeling the best so ended up walking a bit at the end. Couldn't resist putting on my trainers to run home on such a beautiful evening though!

Wednesday Mar 28, 2012 #

7 AM

Morning run 6:00 [2] 1.2 km (5:00 / km)

8 AM

Morning run (from home to work) 25:50 [2] 5.01 km (5:09 / km)

5:36 4:55 4:45 5:00 5:28
Definitely feeling all the distance from yesterday!
6 PM

Cycling around 12:00 [1] 3.0 km (4:00 / km)

Pole dancing 1:30:00 [1]

8 PM

Cycling around 25:00 [1] 6.6 km (3:47 / km)

Tuesday Mar 27, 2012 #

6 AM

Morning run (around Regent's Park) 25:00 [2] 5.1 km (4:54 / km)

7 AM

Cycling around (from home to tutoring) 8:00 [1] 2.4 km (3:20 / km)

9 AM

Cycling around (from tutoring to work) 15:00 [1] 3.6 km (4:10 / km)

7 PM

Evening run (from work to B) 42:00 [2] 8.0 km (5:15 / km)

10 PM

Evening run (from B to home) 28:00 [2] 5.4 km (5:11 / km)

Monday Mar 26, 2012 #

9 AM

Morning run 19:29 [2] 3.86 km (5:03 / km)

5:24 4:51 4:38 (5:22)
10 AM

Cycling around (Boris bike) 6:00 [1] 1.6 km (3:45 / km)

7 PM

Cycling around (Boris bike) 15:00 [1] 3.2 km (4:41 / km)

Sunday Mar 25, 2012 #

11 AM

Orienteering race race 37:40 [4] ** 5.5 km (6:51 / km)
22c

Very easy macro navigation just exceptionally difficult micro navigation of the feet! Tiring lifting to legs up constantly to avoid the tufts - very glad every time there was a path route choice. Area definitely would put beginners off! Took 15th position - winner Linnea Gustafsson in 28:27.
1 PM

Cycling around (from hotel to station) 10:00 [1] 2.8 km (3:34 / km)

Cycling around (from station to home) 15:00 [1] 3.7 km (4:03 / km)

Saturday Mar 24, 2012 #

7 AM

Cycling around (from home to station) 15:00 [1] 3.7 km (4:03 / km)

10 AM

Cycling around (from station to event) 10:00 [2] 3.2 km (3:07 / km)

11 AM

Orienteering race race 16:04 [4] ** 2.4 km (6:42 / km) +20m 6:26 / km
19c

Arrived late to start, which proved not to be the best preparation - immediately messed up the first control. Slow and a little messy for the rest of the course. Came 10th in my heat (top 6 through). Winner Linnea Gustafsson in 13:51.
3 PM

Orienteering race (Sprint) 12:23 [4] ** 1.9 km (6:31 / km) +15m 6:16 / km
17c

A little bit better physically and mentally prepared this time! No big mistakes and felt faster, but obviously not fast enough. Came 6th in the B final. Winner Rosalind Hussey in 11:30.
5 PM

Cycling around (from event to hotel) 30:00 [1] 7.1 km (4:14 / km)

Friday Mar 23, 2012 #

9 AM

Cycling around (from home to work) 20:00 [1] 5.4 km (3:42 / km)

8 PM

Cycling around 20:00 [1] 5.4 km (3:42 / km)

Thursday Mar 22, 2012 #

9 AM

Morning run (from home to work) 25:00 [2] 5.0 km (5:00 / km)

6 PM

Evening run (from work to race) 22:30 [2] 4.5 km (5:00 / km)

Orienteering race (Street-O) 59:26 [3] 10.97 km (5:25 / km)

7 PM

Easy run (from race to gym) 4:00 [2] 0.8 km (5:00 / km)

Wednesday Mar 21, 2012 #

9 AM

Cycling around (from home to work) 20:00 [1] 5.4 km (3:42 / km)

6 PM

Pole dancing 1:30:00 [1]

Evening run (from work to pole) 17:00 [2] 3.3 km (5:09 / km)

8 PM

Evening run (from pole to food) 25:00 [2] 4.9 km (5:06 / km)

Evening run (from food to gym) 4:00 [2] 0.7 km (5:43 / km)

9 PM

Evening run (from gym to home) 8:00 [2] 1.6 km (5:00 / km)

Stretching 10:00 [1]

Tuesday Mar 13, 2012 #

9 AM

Cycling around (from home to work) 20:00 [1] 5.0 km (4:00 / km)

Boris bike
6 PM

Cycling around (from home to race) 25:00 [1] 7.2 km (3:28 / km)

7 PM

Orienteering race 59:50 [3] 11.6 km (5:09 / km)

Crouch End Street-O starting from the one and only Stapleton Tavern! Strategy = good, running speed = poor.
8 PM

Cycling around (from race to pub) 15:00 [1] 3.6 km (4:10 / km)

11 PM

Cycling around 12:00 [1] 3.5 km (3:26 / km)

Monday Mar 12, 2012 #

9 AM

Cycling around (from work to home) 20:00 [1] 5.4 km (3:42 / km)

8 PM

Cycling around (from work to home) 20:00 [1] 4.6 km (4:21 / km)

Boris bike

Saturday Mar 10, 2012 #

2 AM

Cycling around (from work to home) 20:00 [1] 5.1 km (3:55 / km)

Friday Mar 9, 2012 #

9 AM

Cycling around (from home to work) 20:00 [1] 5.4 km (3:42 / km)

Thursday Mar 8, 2012 #

9 AM

Cycling around (from work to home) 20:00 [1] 5.4 km (3:42 / km)

11 PM

Cycling around (from work to home) 20:00 [1] 5.4 km (3:42 / km)

Tuesday Mar 6, 2012 #

7 AM

Cycling around 20:00 [1] 5.2 km (3:51 / km)

Monday Mar 5, 2012 #

9 AM

Cycling around (from home to work) 20:00 [1] 5.4 km (3:42 / km)

8 PM

Cycling around (from work to gym) 15:00 [1] 4.1 km (3:40 / km)

Conditioning 10:00 [2]

Elliptical trainer 5:00 [2]

9 PM

Cycling around (from gym to home) 8:00 [1] 1.7 km (4:42 / km)

10 PM

Cycling around 8:00 [1] 1.7 km (4:42 / km)

Sunday Mar 4, 2012 #

12 PM

Orienteering race (Urban race) 41:05 [3] 7.4 km (5:33 / km) +35m 5:25 / km

St Andrews Urban Race
14th on course 2 (5th of the women)
Body was feeling generally run down as for the Saturday. Made one mistake, running one road junction too far - adding on about 400m to the distance run (7.83km run in total).

Saturday Mar 3, 2012 #

11 AM

Orienteering race race (Sprint) 17:51 [3] 3.3 km (5:25 / km) +5m 5:22 / km

Scottish Sprint Championships 2012 - Race 1
30th on course A (4th woman)
Feeling generally slow and run down after a nightmare week beforehand. Also, tripped in a rabbit hole around the middle of the course, with some resultant splat time lost!
2 PM

Orienteering race (Sprint) 19:50 [3] 3.3 km (6:01 / km) +25m 5:47 / km

Scottish Sprint Championships 2012 - Race 2
34th on course A (5th woman)
Again slow - at one point had to stop and walk as my heart rate had shot up horrendously running up a hill&I had started to feel faint. Also, I unfortunately let myself be distracted by all the other runners crossing an out of bounds area and later a number of walls marked as impassable (from the people I spoke too I don't know of anyone from the weekend who should not have been disqualified!)

Thursday Mar 1, 2012 #

12 AM

Cycling around (from work to home) 20:00 [1] 5.4 km (3:42 / km)

5 PM

Easy run 53:04 [2] 10.82 km (4:54 / km)

5:04 4:55 5:18 5:10 5:03 5:01 4:43 4:45 4:24 4:35 (5:05)
Body on strike claiming maltreatment - apparently sleep deprvation and a diet of pastries and red bull were not appreciated.

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