Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TimM

In the 7 days ending Apr 16, 2017:

activity	#	time	miles		km		+m
Running	11	4:54:32	35.22	(8:22)	56.68	(5:12)	349
Orienteering	3	1:49:14	14.8	(7:23)	23.82	(4:35)	305
Running Drills	5	44:19	2.34	(18:58)	3.76	(11:47)	2
Total	11	7:28:05	52.36	(8:33)	84.26	(5:19)	655

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Sunday Apr 16, 2017 #

8 AM

Running 14:17 [2] 3.04 km (4:42 / km) +11m 4:36 / km
shoes: Nike Zoom Elite 7 (2)

Followed signs to a leisure park, thinking it would be a nice place to run but it was actually the kind of leisure park that is filled with tgi fridays, odeon etc.

12 PM

Running warm up/down 24:31 [2] 4.31 km (5:41 / km) +72m 5:15 / km

Running Drills warm up/down 3:37 [1] 0.31 km (11:29 / km) +2m 11:13 / km

Orienteering 1:08:40 [4] 14.3 km (4:48 / km) +255m 4:25 / km

Technically it was mostly a controlled performance. Very scrappy at the beginning, particularly on 2 but settled in to a safe rhythm. Some of the routes may have been sub optimal but can't say really. Crossed the road and told myself to keep it solid until spectator, then proceeded to lose some significant chunks of time in that section. Nearly came to the road on 13 but big error on 15. Didn't climb enough and couldn't understand what was going on with the veg. Weird control at 17 and was a bit of a mug. Then tried to take a few risks in the last part, not sure about route to 22 but pretty solid for the rest. One slightly silly bit to 26 trying to cut through green.
Physically, went off very relaxed on purpose and kind of stayed that way throughout. Felt like I had a loft left but still took a gel at the crossing just in case. Worst I felt was through spectator but then felt strong all the way to the finish, never really struggling that hard. Could have perhaps gone harder but difficult to say. Overall a bang average performance, two main errors but for the most part quite good. Enjoyed racing solo on a long, could have done better but fair play to those who did. That's the individual part of my last jk for a while done - underwhelming but don't seem that bothered by it any more.

Running warm up/down 10:26 [2] 1.63 km (6:25 / km) +13m 6:10 / km

Saturday Apr 15, 2017 #

8 AM

Running 15:42 [2] 3.16 km (4:58 / km) +11m 4:53 / km
shoes: Nike Zoom Elite 7 (2)

12 PM

Running 18:49 [2] 3.39 km (5:33 / km) +42m 5:13 / km

Running Drills 10:18 [1] 0.96 km (10:43 / km)

Orienteering 24:07 [4] 5.12 km (4:43 / km) +46m 4:31 / km

Poor line to 3 and 4, very bad direction to 12 (hard to say how much but this was biggest time loss), maybe should have cut the green at 16 but still it was rather demoralising to have Bash charge through, and worse that I couldn't keep up and got insta dropped. Feel as though I lost a bit of fight from there.

Running 15:30 [2] 2.74 km (5:40 / km) +14m 5:32 / km

Friday Apr 14, 2017 #

Event: JK 2017 - Jan Kjellström International Festival of Orienteering

8 AM

Running 14:44 [2] 3.03 km (4:52 / km) +5m 4:49 / km
shoes: Nike Zoom Elite 7 (2)

Another sunny pre podge jog. Quite enjoying the late start.

2 PM

Running warm up/down 14:53 [2] 2.84 km (5:14 / km) +5m 5:11 / km
shoes: Nike Lunaracer+ 3

Running Drills 9:07 [1] 0.57 km (16:06 / km)
shoes: Nike Lunaracer+ 3

Orienteering 16:27 [5] 4.4 km (3:44 / km) +4m 3:43 / km
shoes: Nike Lunaracer+ 3

One big mistake followed by a few smaller ones resulted in substantial time loss. It's very frustrating to see that a bang average run could get me a decent result position wise at the moment, everyone keeps fucking it so that's something to keep in mind the next few days. Fitness is there, won't take a lot for a good performance to come.

Running warm up/down 12:25 [2] 2.25 km (5:31 / km) +3m 5:29 / km
shoes: Nike Lunaracer+ 3

Thursday Apr 13, 2017 #

9 AM

Running 7:34 [2] 1.57 km (4:49 / km) +4m 4:46 / km
shoes: Nike Zoom Elite 7 (2)

To Bolton's Bench after a very tasty 12 hours of sleep.

Running Drills 11:26 [1] 1.06 km (10:48 / km)
shoes: Nike Zoom Elite 7 (2)

Drills n Skills.

Running 7:56 [2] 1.56 km (5:05 / km) +6m 4:59 / km
shoes: Nike Zoom Elite 7 (2)

Home for podge.

Wednesday Apr 12, 2017 #

4 PM

Running 43:10 [2] 8.71 km (4:57 / km) +49m 4:49 / km
shoes: Salomon S-Lab Sense Ultra 3

Sunny 40 on Matley. Big herd of deer at the bottom which was nice.

C • Oh jesus christ 2

Tuesday Apr 11, 2017 #

9 AM

Running 16:24 [2] 3.34 km (4:55 / km) +7m 4:52 / km
shoes: Nike Zoom Elite 7 (2)

Short vit d boost.

6 PM

Running warm up/down 15:42 [2] 3.28 km (4:47 / km) +35m 4:32 / km
shoes: Nike Lunaracer+ 3

Warm up laps.

Running Drills 9:51 [1] 0.86 km (11:29 / km)
shoes: Nike Lunaracer+ 3

Running 16:12 2.95 km (5:30 / km) +2m 5:29 / km
shoes: Nike Lunaracer+ 3

Headed down to the track for a nice little taper session. Was going to do my own thing but joined in with the usual group instead and did 6 x 400 (2mins). Little bit of a breeze but such a nice evening for it. Right on the shoulder of Mo for the first two but then their extra kick showed on the rest. Felt good though so pleased with that. Such a contrast to the track at Edinburgh, always so busy down here and some of them involved a fair bit of people dodging. Good fun session.

Running warm up/down 15:14 [2] 2.8 km (5:26 / km) +21m 5:14 / km
shoes: Nike Lunaracer+ 3

Amongst all the stuff going on was an evening football match between some classic shite teams. They were playing when I was warming up and when jogging afterwards with Rob and Georgina (?) the two teams were having a great fight, complete with some spectator involvement. Provided some good amusement and kinda sums up a lot of the footballing population.

C • Some excitement for the coo... 1

Monday Apr 10, 2017 #

9 AM

Running 31:03 [2] 6.07 km (5:07 / km) +49m 4:55 / km
shoes: Salomon S-Lab Sense Ultra 3

Easy pre brekkie on Busketts. Forest in very nice condition.

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