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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rcro

In the 7 days ending Jan 21:

activity # timemileskm+m
  Running - off road3 4:12:55 18.36(13:46) 29.55(8:34) 1350
  Running4 2:28:44 16.9(8:48) 27.2(5:28) 565
  Orienteering1 1:07:53 4.47(15:12) 7.19(9:26) 230
  Bouldering1 40:00
  Total9 8:29:32 39.73 63.94 2145
averages - sleep:4.1 weight:75.5kg

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MoTuWeThFrSaSu

Sunday Jan 21 #

1 PM

Running 39:29 [3] 7.06 km (5:36 / km) +190m 4:56 / km
slept:4.0 (sick) shoes: Mizuno Wave Rider 20

Weather a bit manky so stayed at home. Undulating route at quite an easy pace.

A bit of effort up the last hill - but felt bad immediately afterwards as eaten a lot of liqueur chocolates this morning.

https://www.strava.com/activities/1368150557/overv...

Saturday Jan 20 #

11 AM

Orienteering (SWOC Draethen) 1:07:53 [3] 7.19 km (9:26 / km) +230m 8:08 / km
slept:4.0 (sick) shoes: inov8 Mudclaw300 Blk/Gn1

Possibly not the best venue to come to if not particularly keen on orienteering but for just £4 and close to home couldn’t go wrong. Still lost interest before control 2 and wasn’t putting any effort in. Things got worse when attacked by a dog so then put maximum distance between me and it by running down to Machen and doing my own thing from there.

Got to run a new footpath, which was nice, and to be honest terrain wasn’t as awful as I remembered. New map seems to be ok and most things were where I expected them to be.

Think there’ll be a big cut in amount of forest orienteering races I do this year - prefer the open and felll. Will cancel entry for second day of triple Gloucester and stick to just doing the Saturday.
2 PM

Running - off road 1:27:17 [3] 8.67 km (10:04 / km) +380m 8:15 / km
shoes: inov8 Mudclaw300 Blk/Gn1

Craig yr Allt race sweeper/course clearing with Tom Hill. Course pretty slow and mud bad. No dogs attacked me when I was armed with hammer and knife.

Very nice touch by Gary to let the mashals have first choice of prizes/rewards ahead of the winners. After all the toxicity from orienteering over last few months demonstrates where fell running has got it right!

Nice to see Gill again and have it reinforced that feeling like I have been is quite understandable as no longer sure I’ve any sense of perspective. What’s not so nice is hearing I’m not the only one like this :-(

Friday Jan 19 #

5 PM

Running 32:13 [3] 5.27 km (6:07 / km) +100m 5:35 / km
slept:5.0 shoes: Mizuno Wave Rider 20

Very easy as tired from intervals. Lots of stopping as cars everywhere and drivers not totally switched on.
7 PM

Bouldering 40:00 [3]

Not good but better than last time.

Thursday Jan 18 #

6 PM

Running - off road hills (MDC hills) 1:20:15 [5] 9.65 km (8:19 / km) +560m 6:27 / km
slept:4.0 weight:75.5kg shoes: inov8 Mudclaw300 Blk/Gn1

Hills with Mesh, Cara and John. 12 short reps at very top of Garth - about 45s effort getting steeper and steeper. Very little recovery between reps. Saw what looked to be a meteorite burning up

Wednesday Jan 17 #

Event: After Dark 4
 
7 PM

Running hills 51:34 [4] 9.6 km (5:22 / km) +180m 4:55 / km
slept:4.5 shoes: Mizuno Wave Rider 20

Run whilst everyone else was doing street-o. chartists drive reps 4x up, 3x down mostly consistent - 3x 2:31 up and 2x 2:14 down. Very wet. Warm down ticking off a few more roads and back just in time for finishers. Not many out with distance and weather so probably put the right level of effort into the prep. 20 or so spare maps if anyone wants them.

Tuesday Jan 16 #

6 PM

Running - off road (MDC Pontypridd) 1:25:23 [3] 11.23 km (7:36 / km) +410m 6:26 / km
slept:4.0 (sick) shoes: inov8 Mudclaw300 Dayglo/Blk

Cold. Gave up on finding legal parking for pub.

Monday Jan 15 #

6 AM

Running (Pre-breakfast “time trial) 25:28 [3] 5.27 km (4:50 / km) +95m 4:26 / km
slept:3.5 (sick) shoes: Mizuno Wave Rider 20

Early run as may be working late. Similar route to yesterday - it’s got a faster start than Melfort Road and takes in more climb so will switch to this as my new default 5k. Definitely going faster for similar effort.

In case any orienteers are reading I must clarify, when I wrote “similar” I meant “similar, but not the same as”. Whilst the distance, terrain and overall experience was similar, today’s run was designated as a “pre-breakfast time trial” so gets a title on the activity log. I apologise in advance for any upset or confusion caused.

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