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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Chas

In the 7 days ending Mar 24:

activity # timemileskm+m
  Orienteering2 1:49:40 9.0(12:11) 14.48(7:34)
  Trail running3 1:04:00 7.0(9:09) 11.27(5:41)
  Pilates1 1:00:00
  Road running1 42:00 5.0(8:24) 8.05(5:13)
  Gym1 20:00
  Shoulder strengthening1 5:00
  Total6 5:00:40 21.0 33.8
  [1-5]5 3:55:40

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Sunday Mar 24 #

12 PM

Orienteering race 1:07:59 [4] 6.0 mi (11:20 / mi)
shoes: VJ Integrator (blue)

Hampsfell UKEOL Long race.
Black course, 9.3km 400m.
Very clean run today. I did get a bit of a tow through the opening wooded section from David Roome but I had earned that by catching him ;-) He got away once we got onto the open bit and I was also passed by Matt Elkington then Ben Mitchell. I had to do the tricky final loop on my own so it was particularly pleasing to be clean here. A very good result (even if I say so myself;-) 11th on the course, only 11 mins down in Will Gardner.
Results (for some reason M21A and Black entrants are split into two classes?):
http://obasen.orientering.se/winsplits/online/en/d...
RG: https://www.sroc.routegadget.co.uk/rg2/#367&course...

Trail running 10:00 [2] 1.0 mi (10:00 / mi)
shoes: VJ Integrator (blue)

Jog to/from start/finish.

Saturday Mar 23 #

12 PM

Orienteering race 41:41 [4] 3.0 mi (13:54 / mi)
shoes: VJ Integrator (blue)

Haverthwaite Heights UKEOL Middle Distance.
Black course, 4.3km 300m.
Decided that I may as well race the big boys before I get too old. The only drawback being having to cope with 1:10,000 rather than 1:7,500. Managed reasonably well with only the odd wobble. Small times loses at #6, #16 and #19 but nothing major.
Finished a massive 12 mins down on Will Gardner (who sped past me at #15) but first of the old men. 12th= on the course.
Results: http://obasen.orientering.se/winsplits/online/en/d...
RG: https://www.loc.routegadget.co.uk/rg2/#123&course=...

Trail running 10:00 [2] 1.0 mi (10:00 / mi)
shoes: VJ Integrator (blue)

Short warm up and down.

Friday Mar 22 #

8 AM

Note
(rest day)

Golf with Mick and Andy. 29 Stableford points (12/17).
Completely lost my swing in the middle of the round.

Thursday Mar 21 #

9 AM

Note

Golf. Winter Box League match v John Woz. Won 3 and 2.
4 PM

Trail running 44:00 [3] 5.0 mi (8:48 / mi)
shoes: Saucony ISO3

Arrunden circuit.

Wednesday Mar 20 #

5 PM

Gym 20:00 [2]

Garage circuits.

Shoulder strengthening 5:00 [0]

Tuesday Mar 19 #

8 AM

Note

Golf. Pro's mid week comp. 26 Stableford points (13/13).
Bad day (not) at the office.
3 PM

Road running 27:00 [3] 3.0 mi (9:00 / mi)
shoes: Saucony ISO3

Yateholme circuit. 2nd and 4th miles at tempo pace.

Road running 15:00 [4] 2.0 mi (7:30 / mi)
shoes: Saucony ISO3

The tempo bits of the run.

Monday Mar 18 #

7 PM

Pilates 1:00:00 [0]

Overdose of abs work.

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