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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mikeyA

In the 7 days ending Nov 11, 2015:

activity # timemileskm+m
  Running5 4:15:33 29.22(8:45) 47.02(5:26) 527
  Orienteering2 1:51:31 10.2(10:56) 16.42(6:47)
  Total5 6:07:04 39.42(9:19) 63.44(5:47) 527

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Wednesday Nov 11, 2015 #

2 PM

Running long 2:01:53 [3] 21.65 km (5:38 / km) +527m 5:01 / km
shoes: Inov8 X-Talon 212s

EUOC long run on the seat. Coming back after 90 I decided I felt good so went for some solo laps of the meadows. Midway decided to stop at 2 hours. Ran with Sasha for the last lap as he was heading off towards Braids. New half marathon PB of 1:58:52 #PaceDemon
C • Who even are you? 4

Tuesday Nov 10, 2015 #

7 AM

Running 33:37 [3] 6.35 km (5:18 / km)
shoes: New Balance trainers

Morgun hlaupa. Woke me up for 9am chemistry pretty well.
6 PM

Running warm up/down 12:28 [2] 2.9 km (4:18 / km)
shoes: Inov8 X-Talon 212s

Up followed by unlogged drills.

Running intervals 30:00 [4] 6.85 km (4:23 / km)
shoes: Inov8 X-Talon 212s

5 min [2 min], 2 x 4 min [1.30 min], 3 x 3 min [1 min]. Distance: 1.33km, 1.03, 1.03, 0.78, 0.78, 0.75.

Running intervals 3:29 [3] 0.6 km (5:48 / km)
shoes: Inov8 X-Talon 212s

6 x 50m sprints.

Running warm up/down 12:32 [2] 1.77 km (7:05 / km)
shoes: Inov8 X-Talon 212s

Down.

Sunday Nov 8, 2015 #

Running warm up/down 5:00 [2] 1.0 km (5:00 / km)

Up + a load of un-logged jogging in circles to try and keep my feet warmish.

Orienteering race 1:09:26 [4] 10.82 km (6:25 / km)

LOC long race on Bethecar Moor. Pretty good run. Missed 6 by looping too low but finding control fine so time lost on extra distance maybe 30 secs. Saw Tim up ahead on the slog up to 9 which motivated me a bit in the awful weather. Missed 11 as I saw Tim stood on top of a hill that could have been right so I just ran to him. Turned out we were too far right so had to correct so maybe another 30 seconds. Now running with Tim, missed 16 too low but easy to relocate so found it fine after but a minute lost. Rest was good and a good result as well. Need to run like this consistently now.

Results - http://obasen.orientering.se/winsplits/online/en/d...
C • Great result 9

Running warm up/down 8:00 [2] 1.19 km (6:43 / km)

Down.

Saturday Nov 7, 2015 #

Event: LOC Middle Distance Event / event (UKOL)
 

Running warm up/down 8:50 [2] 1.49 km (5:56 / km)

Up.

Orienteering race 42:05 [3] 5.6 km (7:31 / km)

LOC middle race on Simpson Ground. Nae good. Kind of thought this was my sort of thing but just didn't have a good mind set for most of it. Never really felt like I was racing. Missed half the controls in the circles losing plenty of time and then seemed to always take lines through the crap as well and then didn't have the motivating to try and keep going through it all. But better towards the end when Bilbo caught me and I had someone to race with. Poor race = poor result.

Results - http://obasen.orientering.se/winsplits/online/en/d...

Running warm up/down 19:44 [2] 3.22 km (6:08 / km)

Down.

Thursday Nov 5, 2015 #

Note
(rest day)

Well erm... Got back from Kings at 6 so missed the EUOC run and it was cold and i've got a slight sore throat and there were fireworks and I needed to eat and.. and.. and..

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