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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Chas

In the 7 days ending Apr 21:

activity # timemileskm+m
  Orienteering2 1:53:26 12.0(9:27) 19.31(5:52)
  Pilates1 1:00:00
  Road bike1 40:00 10.0(4:00) 16.09(2:29)
  Road running2 34:00 4.0(8:30) 6.44(5:17)
  Gym1 20:00
  Trail running1 10:00 1.0(10:00) 1.61(6:13)
  Shoulder strengthening1 5:00
  Total7 4:42:26 27.0 43.45
  [1-5]6 3:37:26

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Sunday Apr 21 #

2 PM

Orienteering race 1:01:28 [4] 7.0 mi (8:47 / mi)
shoes: VJ Integrator (blue)

JK Day 2. Long race, Cold Ash.
M55L 9.7km 260m.
Good start and pretty much perfect as far as #12 where I caught Mike Johnson. Hadn't planned ahead for the route choice to #13 so lost a little time before deciding on the urban route to the right. Lost more time turning right a couple of tracks early on the first part of the leg. Mike had taken the route to the left and it was reassuring to arrive at #13 together. That was how it stayed for the rest of the race. It did help maintain the pace as I was tiring and we gradually added to the train as we went along. Handy to have Big Jon show us where #25 was. Finished feeling that I hadn't left anything out there. Pleased to take the win, although this time by just a handful of seconds from Tim.

1st place overall. I've now won the JK in my first year as a M35, M40, M45 and M55. As a M50 I had to wait until my second year because I stupidly tried to do the Sprint in my first year ;-)
Results: https://raceprogress.com/event/?eventid=1669&kiosk...
RG: https://www.jk.routegadget.co.uk/rg2/#79&course=16...

Orienteering 15:00 [2] 1.0 mi (15:00 / mi)
shoes: VJ Integrator (blue)

Warm up on the model map.
No warm down at all. Mistake. Must be more disciplined in future!

Saturday Apr 20 #

2 PM

Orienteering race 36:58 [4] 4.0 mi (9:15 / mi)
shoes: Innov8 X-Talon (3)

JK Day 2, Middle Distance, Windmill Hill.
M55L, 5.4km 175m.
Mostly good but some time lost at #7, #13 and #14.
#7 I chose the western crossing point but didn't execute the route to it very well and got caught in the peninsular between the ponds in the canal. -30s maybe.
#13 in oxygen debt at the top of the climb I got confused and turned left instead of right. Corrected quickly but probably another 30s binned.
#14 I got onto the spur north of the correct one. Realised pretty quickly so only lost roughly another 30s.
Struggling on the hills in the heat (24 degrees) but I guess it was the same for everyone. Happy to take the win and pleased for Phil to finish 2nd. Tomorrow is another day. 10km will seem a long way in this temperature.
RG: https://www.jk.routegadget.co.uk/rg2/#78&course=17...

Trail running 10:00 [2] 1.0 mi (10:00 / mi)
shoes: Innov8 X-Talon (3)

Some token warming up and jog to start.

Friday Apr 19 #

Event: JK 2019
 

Note
(rest day)

Usual JK Sprint rest day.
Quite worried for tomorrow given all the EMIT issues today.

Thursday Apr 18 #

9 AM

Road bike 40:00 [2] 10.0 mi (4:00 / mi)

Back from Huddersfield Honda having dropped car off for it's service. Careful not to push too hard.
10 AM

Road running 17:00 [3] 2.0 mi (8:30 / mi)
shoes: Saucony ISO3

Jog around the block in opposite direction to Tuesday.

Wednesday Apr 17 #

Note
(rest day)

Off to watch some grown men kicking a ball about.

Tuesday Apr 16 #

8 AM

Note

Golf. Pro's mid week comp. 34 Stableford points (16/18).
3 PM

Gym 20:00 [2]

Garage circuits. Brought forward a day as I won't have time tomorrow.

Shoulder strengthening 5:00 [0]

4 PM

Road running 17:00 [3] 2.0 mi (8:30 / mi)
shoes: Saucony ISO3

Leg stretcher around the block.

Monday Apr 15 #

7 PM

Pilates 1:00:00 [0]

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