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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shminty

In the 7 days ending Aug 8, 2010:

activity # timemileskm+m
  Orienteering6 4:43:11 18.41(15:23) 29.63(9:33)
  Running6 53:36 5.52(9:43) 8.88(6:02) 200
  Total7 5:36:47 23.93(14:04) 38.51(8:45) 200

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MoTuWeThFrSaSu

Sunday Aug 8, 2010 #

10 AM

Running 7:00 [3] 0.89 km (7:52 / km)
shoes: Inov8 RocLite 315 no.3

Orienteering 1:32:54 [3] 9.93 km (9:21 / km)
shoes: Inov8 RocLite 315 no.3

Bryn Engan. Great session planned by danger.
12 PM

Running 5:36 [3] 0.58 km (9:39 / km) +63m 6:15 / km
shoes: Inov8 RocLite 315 no.3

1 PM

Orienteering 17:11 [3] 2.24 km (7:40 / km)
shoes: Inov8 RocLite 315 no.3

Downhill sprint. Apparently I went to the wrong boulder.

Saturday Aug 7, 2010 #

10 AM

Running 13:44 [3] 1.86 km (7:23 / km) +137m 5:24 / km
shoes: Inov8 RocLite 315 no.3

Orienteering 58:13 [3] 4.3 km (13:32 / km)
shoes: Inov8 RocLite 315 no.3

Middle distance course I'd planned on some moor above Betws-y-Coed. Turned out to be probably the roughest moor I've ever run on. Tussachs, heather and Bilberry. Hence the 15min/km.
12 PM

Orienteering 23:10 [4] 1.76 km (13:10 / km)
shoes: Inov8 RocLite 315 no.3

'Sprint Race'
Same area, but no sprint.

Running 11:35 [2] 2.6 km (4:27 / km)
shoes: Inov8 RocLite 315 no.3

2 PM

Running 3:16 [2] 0.46 km (7:06 / km)
shoes: Inov8 RocLite 315 no.3

From youth hostel up onto next area

Orienteering 46:43 [3] 5.4 km (8:39 / km)
shoes: Inov8 RocLite 315 no.3

Did a few long legs then did some trains on a nice runnable bit downhill most of the way which made a nice change to the morning.

Running 4:25 [2] 0.79 km (5:35 / km)
shoes: Inov8 RocLite 315 no.3

Friday Aug 6, 2010 #

8 AM

Running 8:00 [3] 1.7 km (4:42 / km)
shoes: Inov8 RocLite 315 no.3

Orienteering 45:00 [3] 6.0 km (7:30 / km)
shoes: Inov8 RocLite 315 no.3

Just got back from 2 weeks in Sweden followed by 1 week in Scotland. Will update rest after this weekends training with the Deeside boys in north wales.

Ran the boys tour champs and hung a couple of the controls before catching the train.

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