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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rcro

In the 7 days ending Feb 4, 2018:

activity # timemileskm+m
  Running - off road3 4:19:42 24.03(10:48) 38.67(6:43) 1130
  Running2 1:18:17 8.84(8:52) 14.22(5:30) 390
  Orienteering1 1:01:09 4.48(13:39) 7.21(8:29) 130
  Orienteering - Urban1 25:26 3.03(8:23) 4.88(5:13) 70
  Total7 7:04:34 40.38(10:31) 64.98(6:32) 1720
averages - sleep:4.1 weight:74.8kg

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Sunday Feb 4, 2018 #

10 AM

Running - off road (MTBO without MTB) 2:43:36 [3] 23.42 km (6:59 / km) +680m 6:06 / km
ahr:134 max:163 slept:5.0 weight:74.5kg (sick) shoes: inov8 Mudclaw300 Blk/Gn1

Gill Stott’s Mtbo from Devauden. 3 hr time limit but as on foot didn’t have to stick to reds then blues and could use footpaths. Wasn’t sure the latter would actually help given previous attempts to run near here - as proved. One to take as experience.


Aim was just to get HM distance in without getting bored running on my own. In that respect a massive success!

Moving reasonably well on decent tracks and roads despite 3 runs yesterday. Bad bits were non existant footpath to 18 from east (2 mins), the path into 6 from W being boggy and brambly and eventually becoming inpenetrable (10-15 mins) and path W out of 2 being missing too - but this one did then encourage me to get 9 as well.

Had time for 11 but not the will as achieved objective for the day. Took some odd routes in CPW to get some offroad in rather than just gravel roads.

Aware of a couple of segments on the route but not certain of start and end and didn’t try any particularly. Nice surprise to have a new KoM :-)

Saturday Feb 3, 2018 #

9 AM

Running - off road race (FoD Parkrun) 21:15 [4] 5.0 km (4:15 / km) +30m 4:08 / km
slept:4.0 (sick) shoes: inov8 Mudclaw300 Blk/Gn1

Hoping for better after 2 days rest - but wasn't good last night and maybe didn't help.

Conditions better than last week but still pretty poor. For the effort put in would have liked to have seen better than 36s improvement. Nobody to run against -
massive gap behind me from the 1k point onwards. Still nice to get out though.

Have noted that today was actually second best time on this course since 2016 and conditions still worse than anything since 2015.
12 PM

Orienteering (Mallards Pike) 1:01:09 [3] 7.21 km (8:29 / km) +130m 7:47 / km
(sick) shoes: inov8 Mudclaw300 Blk/Gn1

Middle race at Mallards Pike. Confirms I really shouldn't bother with forest orienteering any more as (1) I don't think my ankle is strong enough in "rough" terrain and (2) my ankle really isn't strong enough to cope with brash/windblow/roots. So - the second half of the run became ever more frustrating as just couldn't maintain even the "not trying" pace . A shame as was a nice course and did stick to the more runnable blocks.

Well down on the results as expected, so surprised to be same time as Joe and ahead of TC and Lawrence.
5 PM

Orienteering - Urban (Chepstow) 25:26 [4] 4.88 km (5:13 / km) +70m 4:52 / km
(sick) shoes: Mizuno Wave Rider 20

Long course - started 1 min behind Rich Mawer and 2 behind TC.

Going reasonably well given third run of day - caught Rich at 1 and mostly with him until 8, with him getting further and further away each leg from there to be about 35-40s ahead on way to 13. Next saw him exiting 18 about 20s ahead, and then again as he came into finish behind me...

Good course with little opportunity to plan ahead and several good route choices. Think I was right on 9, but hard to tell for 12. Wonder if 12-13 would have been better step free route right-left-right and then through the town walls? "Long" leg 17-18 was again close but as I corrected judged there would be no trouble getting up the slippery bank and then executed route well, for me shorter was better route than down past the castle.

Mistakes - changed mind leaving subway after 12, with hindsight should have gone other side of M&S to 16 due to unmapped wall. Biggest loss was 10-20s heading into dead end just before the end - but all this combined would have made no difference to placing.

Quite a nice set up in the hall with hot food and drinks provided. More head to head racing here than at Parkrun.

Thursday Feb 1, 2018 #

(sick) (rest day)

Plan was to do hills - and physically capable. But no reason to put myself through it. Given 33 days and (I think) 38 runs >3 miles since last rest day - better to have a couple of days to recover and bring body temperature back up ahead of another busy weekend.

Wednesday Jan 31, 2018 #

6 PM

Running 37:53 [3] 7.11 km (5:20 / km) +195m 4:41 / km
ahr:147 max:164 slept:3.0 weight:75kg (sick) shoes: Mizuno Wave Rider 20

Didn’t want to go out tonight. All round been a bit of a crap month - cold, wet, windy, dark, ill for most of it. Looking forward to summer.

Pace reasonable for the effort. Quite windy.

Tuesday Jan 30, 2018 #

6 PM

Running - off road (MDC Garth and Quarry) 1:14:51 [3] 10.25 km (7:18 / km) +420m 6:04 / km
ahr:143 slept:4.5 (sick) shoes: inov8 Mudclaw300 Blk/Gn1

40 mins to get out of car at home is probably a sign that I’m not feeling too good tonight. Well fed at least.

Monday Jan 29, 2018 #

6 PM

Running 40:24 [3] 7.11 km (5:41 / km) +195m 5:00 / km
ahr:141 max:163 slept:4.0 weight:75kg shoes: Mizuno Wave Rider 20

Usual 7k loop - but opposite direction today. Legs didn't have much in them today so surprised it was reasonably quick.

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