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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rcro

In the 7 days ending Oct 23, 2016:

activity # timemileskm+m
  Running - off road2 4:18:48 21.54(12:01) 34.66(7:28) 920
  Orienteering - Urban2 2:50:34 17.84(9:34) 28.71(5:56) 620
  S&C2 12:00
  Total6 7:21:22 39.38 63.37 1540
averages - sleep:4.3 weight:73.7kg

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Sunday Oct 23, 2016 #

12 PM

Running - off road (Gower) 2:55:37 [3] 24.46 km (7:11 / km) +570m 6:26 / km
slept:5.0 weight:73.7kg shoes: Adidas Kanadia tr7

Long run in the Gower with Ben - stringing up two of the three orienteering areas I run on the west side.

From Llanmadoc, up Llanmadoc Hill, Hardings Down, Rhossili Down, Burry Holms, Whiteford Burrows.

Quite a few hill forts on way out. Along beach from Hill End and getting blown towards the sea a bit.

More beach after Broughton caravan park. Half way along Ben decided that we were going to go swimming fully clothed - quite cold, and followed immediately by 2k of sand blasting and going against a very strong wind. At least my top was thick enough to offer some protection

Fast 1.1 mile effort to finish - working well to push eachother right to the end. Pace not outstandingly quick (7:07/mile), but rocky track, gate, and after incredibly hard time in the wind, whilst still soaking wet. Nice way to simulate running at the end of a long race.

Followed up by session looking up light weight kit for mountain marathons. Anyone selling a lightweight tent?

Showed Bridgend two absolutely perfect examples of Bromyard parking today. Quite pleased as it's actually quite hard to do

Saturday Oct 22, 2016 #


Is 13:01 a record split time for waking/checking controls in urban?
8 AM

Orienteering - Urban (Malvern Controlling) 2:05:09 [3] 20.3 km (6:10 / km) +500m 5:29 / km
slept:4.0 shoes: Mizuno Wave Rider 19

Checking controls for Malvern urban. Despite starting 25 mins later than I wanted still found 12 controls missing and 1 mis-placed before catching up with planner to find out which I could go to. Resulted in very inefficient route - doubled distance and climb.

Usuaul complaints but none warranting any action. Checked the splits on a couple of legs in bottom left corner and no obvious outliers to will leave them as is.

Friday Oct 21, 2016 #


26th and final day of long commute. First time with a crap train in as usual one still broken.

Very sad to see the ending of the best driver/navigator/coach partnership on the circuit - finished in style by catching the bus half hour ahead. Pleased that i will be doing 2 hours less travel per day, hopefully without crashing or traffic.

Driver pushing Pulhams over Marchants should NGOC make Compass Sport final and need a coach. Have a year to think :-)

Quiet, empty, smooth, fast train might be a little boring in comparison.
9 PM

S&C 6:00 [3]

Wednesday Oct 19, 2016 #

7 AM


Train crashed
5 PM

Orienteering - Urban (SWOC Abergavenny) 45:25 [3] 8.41 km (5:24 / km) +120m 5:02 / km
slept:3.5 shoes: Mizuno Wave Rider 19

SWOC Street-O around Abergavenny. 45 min score.

Fair to say that brain completely fried from today. Glad I was on half day (made very short by getting in over 2 hours late) as dead for coach home and had to lie down for a couple of hours as so drained.

Still not feeling it after half an hour prep before starting.

Route S-25-24-20-19-21-23-22-18-17-16-14-13-12-15-11-10-8-7-9-6-5-2-1-F. 25s late but rounded to 0 penalty. 230/270.

Map is quite unfair but running around does show potential for if the town was mapped properly. Nice and rewarding. Only real troubles were 20-19 where didn't get map and went via unmapped route, and 11-10 where I ended up in a parallel housing estate.

Good that Will came out to mean I'm wasn't the only one sub-30. Good runner too and think ended tied on points for 2nd behind Marcus.

Tuesday Oct 18, 2016 #

12 PM

S&C 6:00 [3]

6 PM

Running - off road (MDC Draethen) 1:23:11 [3] 10.2 km (8:09 / km) +350m 6:58 / km
slept:4.5 shoes: inov8 Mudclaw300 Red/Blue

MDC run from Draethen - out via Craig Ruperra and back through the woods.

Much more sociable this week, and plenty of mud. Unprovoked attack from barbed wire fence - crossing was not provocation.

Went with the faster group when we split before the end - and went the long way. Slow group seemed to go an even longer route so back in plenty of time to wash in stream and change by time they returned.

Good value food in pub. Duck breast main and generous portion of sticky toffee pudding for only £10.

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