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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Frostbite

In the 7 days ending Mar 24:

activity # timemileskm+m
  running3 1:30:48 10.2(8:54) 16.42(5:32)
  orienteering1 1:06:28 3.79(17:32) 6.1(10:54) 275
  Speed and Strength1 1:05:00 3.0(21:40) 4.83(13:28)
  conditioning1 15:00
  Total6 3:57:16 16.99 27.34 275

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Sunday Mar 24 #

orienteering 1:06:28 [4] 6.1 km (10:54 / km) +275m 8:54 / km

Alright for 15 minutes or so, just a small error climbing a little too high on #4, +45 seconds. Then I just died on the first real climb (#7) and stuggled all the way to the finish. And I couldn't find #10, the last one in the woods. I came in off the path bend, wandered around for 2 or 3 minutes, then back to the path bend found it the second time. 4 minutes lost. It wouldn't have been too bad if I was running properly but I was just wandering around in a daze. I was fine but slow out on the moor where it was very easy, and a bit lucky with #17 in the tricky scrubby bit. I knew I was in the right place more or less but couldn't see a cairn, then as I started to move away to relocate I just caught sight of it behind a random mound of stones, which is not the same thing as a cairn.

Very slow, very poor. I blame Charlie.

Saturday Mar 23 #

running 24:00 [3] 2.5 mi (9:36 / mi)

Easy round Meanwood and Hollies. Not too bad, better than yesterday.

Friday Mar 22 #

running 42:00 [4] 4.5 mi (9:20 / mi)

7 Arches. Tried to go a bit faster but my legs weren't having it. Slowed down at 3 miles, same as last week. I guess I am struggling to recover from Thursday nights.

Thursday Mar 21 #

Speed and Strength 1:05:00 [4] 3.0 mi (21:40 / mi)

Not so much actual running tonight. Lots of shorter stuff and thinking about "posture". Not as good as the normal session.

warm up

sideways "crab" shuffle followed by 10m sprint, then a short break to hear all about posture, then some more, then another short break to hear about posture, then hopping instead of shuffling.

50m sprint relay

strength exercises - plank, squat holds, plank raises, there was probably another one I can't remember

warm down

Wednesday Mar 20 #

conditioning 15:00 [2]

No time to get out tonight so I just did some exercises of the sort we do on a Thursday night. Two circuits of plank, squats, press-ups, mountain climber, dips, 30 secs on 30 secs off.

Tuesday Mar 19 #

running 24:48 [5] 3.2 mi (7:45 / mi)

Weetwood and Lawnswood. Stomach not right but it didn't slow me down too much.

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