Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Lexc

In the 7 days ending Apr 13, 2014:

activity	#	time	miles		km		+m
Orienteering	3	2:32:46	18.34	(8:20)	29.52	(5:11)	253	80 /	87c	91%
Cycling	3	2:01:54	32.71	(16.1/h)	52.64	(25.9/h)	1034
Running	3	1:13:05	11.3	(6:28)	18.19	(4:01)
S & C	1	25:00
Gym	1	10:00
Swimming	1	10:00	0.43	(22:59)	0.7	(14:17)
Total	9	6:32:45	62.79		101.05		1287	80 /	87c	91%

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Sunday Apr 13, 2014 #

9 AM

Orienteering warm up/down (ScotJOS) 10:00 [2] 2.0 km (5:00 / km) +10m 4:53 / km
shoes: inov8 x-talon 212

Warm up with Daniel for the Sprint at Lossiemouth - another nice warm day! :D

Orienteering race (ScotJOS) 17:38 [5] *** 4.2 km (4:12 / km) +25m 4:05 / km
spiked:17/20c shoes: inov8 x-talon 212

Sprint time :D started in the urban bit really well, good control flow and all that....... Then I got to the forest bit... Didn't readjust to the different terrain and ended up missing controls all over the place - rightly a minute lost at #10 (first in the forest) with a further minute lost at #13 where I just bounced around over two paths for ages with no real clue which part of the path I was on. Final minute lost at #15 where I just ran slightly off my bearing to the right of the control.... Another minute! -.-

Fair amount of time behind Sasha/Daniel, drew with Tam (very close - I punched the start and finish 1s after him!) but comfortably still ahead of the M16's :)

Orienteering warm up/down (ScotJOS) 10:00 [2] 2.0 km (5:00 / km) +10m 4:53 / km
shoes: inov8 x-talon 212

Warm down jog with Dan

11 AM

Orienteering warm up/down (ScotJOS) 8:06 [2] 1.4 km (5:47 / km) +24m 5:20 / km
shoes: inov8 x-talon 212

Warm up for the next session - back in Roseisle

Orienteering (ScotJOS) 19:43 [3] *** 3.55 km (5:33 / km) +29m 5:20 / km
spiked:12/13c shoes: inov8 x-talon 212

Middle course - ran well for the most of it.... Seriously slow into one of the controls in the middle of green and slightly off :P

Orienteering 5:18 [3] *** 1.07 km (4:57 / km) +20m 4:32 / km
spiked:8/8c shoes: inov8 x-talon 212

Smashing around the small course with Daniel - we mass started - I made a dodgy route choice to #2, he got 18m on me... He slightly missed #6... 8m's ahead... He did a dodgy route out of the last control and only just got me by a second! I almost had him! ;)

Orienteering 5:15 [3] 1.0 km (5:15 / km) +5m 5:07 / km
shoes: inov8 x-talon 212

Warm down with Daniel

Orienteering race (ScotJOS) 9:10 [4] *** 2.0 km (4:35 / km) +25m 4:19 / km
spiked:9/9c shoes: inov8 x-talon 212

Clock relay with George from Moravian! :) was really good fun and we finished 4th I think ;D just out-sprinted a few groups close behind...!! ;)

Saturday Apr 12, 2014 #

1 PM

Orienteering warm up/down (ScotJOS) 8:26 [2] 1.51 km (5:35 / km) +20m 5:14 / km
shoes: inov8 x-talon 212

Warm up! :) - in Roseisle today! :D #niccceee

Orienteering intervals (ScotJOS) 7:50 [4] 1.94 km (4:02 / km) +10m 3:56 / km
spiked:8/8c shoes: inov8 x-talon 212

O-intervals with Daniel! ;) very very fast sprints!! :P (~2:30/km)

Orienteering (ScotJOS) 28:08 [3] *** 4.8 km (5:52 / km) +25m 5:43 / km
spiked:10/11c shoes: inov8 x-talon 212

Nice long course... Caught all M16's up except Finlay Todd who started just that bit too far ahead of me ;) (5mins?) mucked up one I was almost certain was slightly in the wrong place...! ;)

Orienteering (ScotJOS) 15:10 [3] *** 2.55 km (5:57 / km) +40m 5:31 / km
spiked:9/10c shoes: inov8 x-talon 212

Next the middle - set of in reverse order from before so I was out first! Sam very almost caught me after I mucked 2 up, after that I pulled away :D good fun!

Orienteering (ScotJOS) 8:02 [3] *** 1.5 km (5:21 / km) +10m 5:11 / km
spiked:7/8c shoes: inov8 x-talon 212

Really short course we had roughly 10mins to finish! No pressure ;) mass start with Finlay Todd so was pretty intense ;) mucked up a control by about 4s by looking on the wrong part of the hill ;)

5 PM

S & C 25:00 [4]

Intense squad work out - became known as the skipping king due to my perfected technique ;)

C • 1

C • Skipping 3

Friday Apr 11, 2014 #

Note
(rest day)

Rest day..... Probably :) - maybe some light swimming later depending on Freddie's mood :P (as in if he wants to come)

Thursday Apr 10, 2014 #

7 PM

Running intervals (EdinburghAC track sesh) 12:58 [4] 4.99 km (2:36 / km)
shoes: Adidas Adizero Cadence 2 -2014

Woo track :D

2 sets of (2 x 600m then 4 x 300m) :) good weather other than the wind for once! :D

Times: 1:40, 1:43, 45, 47, 47, 48 - 10 min break - 1:43, 1:42, 47, 45, 46, 41 :)

Could have been quicker but with JK coming up, scotjos this weekend and everything coach thought I should take it easy :) - well... Other than the last one ;)

Running warm up/down (EdinburghAC track sesh) 20:00 [2] 4.0 km (5:00 / km)
shoes: Nike Lunarglide 4

Good warm up and down... Fairly chilled :) nice sun ;D

Wednesday Apr 9, 2014 #

11 AM

Cycling long 49:01 [3] 21.3 km (26.1 kph) +120m

Cycle to a friends house :)..... - He lives a long way out of Edinburgh :P would have been quicker but my mate was slow ;)

4 PM

Cycling 55:23 [3] 21.3 km (23.1 kph) +125m

Cycle back again.... Into the wind - really really strong and fast wind :(

Tuesday Apr 8, 2014 #

7 PM

Running intervals (EdinburghAC track sesh) 5:07 [4] 2.2 km (2:20 / km)
shoes: Adidas Adizero Cadence 2 -2014

Track time :D very windy! :O but still quite sunny :):)

5 x 200m - 6min break - 3 x 200m - 6min break - 3 x 200m :)

Times: 26,26,26,27,26 - 26,28,27 - 28,27,27

Fairly low times, fairly fast - good session :)

Felt tired before... Really surprised when I hit out 26's :)

Running warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: Nike Lunarglide 4

Warm up and down :)

Monday Apr 7, 2014 #

7 PM

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: Nike Lunarglide 4

Jog to and from the pool/gym :)

Cycling long 17:30 [3] 10.04 km (34.4 kph) +789m

Spinning :) - fairly intense!

Gym 10:00 [2]

Stretching, core, arms etc. :)

Swimming 10:00 [3] 0.7 km (14:17 / km)

Cool down time :D in the pool ;)

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