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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Orig4mi

In the 7 days ending Jan 27, 2013:

activity # timemileskm+m
  Cycling11 1:58:00 20.16(5:51) 32.44(3:38)
  Orienteering2 1:33:49 7.52(12:29) 12.1(7:45) 200
  Swimming2 1:22:57 2.49(33:22) 4.0(20:44)
  Badminton1 48:00
  Total14 5:42:46 30.16 48.54 200

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MoTuWeThFrSaSu

Sunday Jan 27, 2013 #

10 AM

Orienteering 57:06 [4] **** 7.6 km (7:31 / km) +200m 6:38 / km
shoes: VJ Falcon

Barossa Short Brown.

Fabulous conditions on a very pleasant day.
Area pretty runnable everywhere
Generally felt that I had done well, though the results relative to others imply that I wasn't quite as good as I might expect (a couple of minutes off my normal pace?). Quite a rush to get the run in and back to the car in time for a 91min split on start times

Saturday Jan 26, 2013 #

10 AM

Orienteering race 36:43 [5] *** 4.5 km (8:10 / km)
shoes: VJ Falcon

Southwater SOG Blue Course:
Deceptively short distance - advertised as 4.5km, but included several legs straight across lakes - requiring quite a divergence off the straingth line.
Made a few non-optimum route choices, but tried to put the emphasis on keeping up the pace.
Very icy underfoot in places where the spikes gave magnificant grip, but lots of mud too where the spikes offered little help.

Friday Jan 25, 2013 #

8 AM

Cycling 8:00 [3] 1.6 mi (5:00 / mi)
(rest day) shoes: Lidl Cycling Shoes 2011

Home -> Work

Felt milder this morning (+2C?). Expect to see more of the lying snow disappear during the day.

Thursday Jan 24, 2013 #

8 AM

Cycling 8:00 [3] 1.6 km (5:00 / km)
shoes: Lidl Cycling Shoes 2011

Home->Work
A little bit of new snow overnight made everything look white again and put a layer of soft ice/slush on the sideroads. Took it carefully and had no problems.
Temp: just below freezing point.
12 PM

Note

No Thursday run today. Icy pavement and the lingering cough didn't give me the inspiration that was needed (plus, at one point had a lunchtime meeting at work to attend, so wasn't in the frame of mind).
6 PM

Cycling 8:00 [3] 1.6 mi (5:00 / mi)
shoes: Lidl Cycling Shoes 2011

Work->Home

Wednesday Jan 23, 2013 #

7 AM

Cycling 8:00 [3] 1.4 mi (5:43 / mi)
shoes: Lidl Cycling Shoes 2011

Home -> Pool
Via main roads (not cycle underpass etc).
Road conditions on side roads with moderate traffic rapidly improving - no real problems with snow. Temp prob about +1C.

Swimming 41:07 [4] 2.0 km (20:34 / km)

Felt better in pool than Monday. Good pace for first half but seemed to lose time over second km. Reasonably satisfied in view of general health (blocked up and coughing). Can't smell the mystery French gas additive leak!
8 AM

Cycling 13:00 [4] 3.0 km (4:20 / km)
shoes: Lidl Cycling Shoes 2011

Pool -> Work
Main road due to snow and ice on cycle paths. Fairly good - lucky: missed having to stop at most of the lights!

Tuesday Jan 22, 2013 #

8 AM

Cycling 10:00 [3] 1.6 mi (6:15 / mi)
shoes: Lidl Cycling Shoes 2011

Home -> Work
Late start due to not being able to get on with normal morning routine.
5 PM

Cycling 14:00 [3] 2.8 mi (5:00 / mi)
shoes: Lidl Cycling Shoes 2011

Work -> Badminton.
Stuck to main roads in view of sidestreets and cycle paths being ice-bound.
Travelled in the middle of a snowstorm of rather sleety snow!
6 PM

Badminton 48:00 [3]
shoes: Nike

Tuesday night badminton. Started fairly promptly after a a slightly late arrival.
Three reasonable games of doubles with a few minutes between each whilst everyone changes partners.
7 PM

Cycling 14:00 [3] 2.2 mi (6:22 / mi)
shoes: Lidl Cycling Shoes 2011

Badminton -> Home
In view of the rapidly melting snow: took the direct route.
First bit through underpass and cycle route was a bit tricky, but otherwise not too bad.

Monday Jan 21, 2013 #

7 AM

Swimming 41:50 [4] 2.0 km (20:55 / km)

Hard work swimming today.
Felt it across my chest, stomach and arms - possibly due to hauling children around on a sledge for an hour or so the previous day (and the sledging the day befor that)!
No problem with space in the pool (lane to myself).

Snowy weather & travelling conditions must've deterred many of the regulars.

Cycling 10:00 [3] 1.4 mi (7:09 / mi)
shoes: Lidl Cycling Shoes 2011

Home -> Pool
Temp about freezing - didn't feel quite as cold as most recent days.
A matter of nerves for the first 500m. Snow on the road making cycling tricky.
Obviously more an exrecise in balancing skills and bike handling technique than speed today.
8 AM

Cycling 15:00 [4] 3.0 mi (5:00 / mi)
shoes: Lidl Cycling Shoes 2011

Pool -> Work
Kept to the main roads all the way (which meant being stuck in the line of traffic in places). Cycle paths covered in snow and ice didn't look appealling.
No problem finding a space in the main cycle shed!
5 PM

Cycling 10:00 [3] 1.7 mi (5:53 / mi)
shoes: Lidl Cycling Shoes 2011

Work -> Home
Another icy cycle home. Kept to the main roads and went via HR crossing (route now fully open) to minimise the distance to be travelled along our ice rink road.
6 PM

Note

A bit of extra curricula ice and snow clearing from the drive/cross-over/pavements next to the house. Don't want a repeat of the Sunday incident where we needed to get the emergency shovel out of the car to clear compressed snow on the drive after getting stuck.

Had to chip the ice of the pavements, but drive was relatively straight forward.

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