Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shminty

In the 7 days ending Oct 30, 2016:

activity

time

miles

Running

6:29:39

47.35

(8:14)

76.21

(5:07)

Orienteering

1:21:49

11.86

(6:54)

19.08

(4:17)

Total

7:51:28

59.21

(7:58)

95.29

(4:57)

1:39

0:00

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Sunday Oct 30, 2016 #

8 AM

Running 2:43 [2] 0.57 km (4:46 / km)
shoes: Karrimor Road

Running 17:07 [2] 3.13 km (5:28 / km)
shoes: Inov8 X-Talon 212 v2

Running 43:10 [3] 9.08 km (4:45 / km)
shoes: Inov8 X-Talon 212 v2

Mountain Race
Started from where our last PWT race was yesterday. Cruised round with Tim, Emil and Marten. Some great views up in the hills. After failing to win any money in the o races this week was nice to win a bit here!

C • 1

Saturday Oct 29, 2016 #

6 AM

Running 15:40 [2] 2.92 km (5:22 / km)
shoes: Karrimor Road

10 AM

Running 12:14 [2] 2.46 km (4:58 / km)
shoes: Inov8 X-Talon 212 v2

Orienteering 12:33 [4] 2.62 km (4:47 / km)
shoes: Inov8 X-Talon 212 v2

Dabeigou Forest Farm
PWT - Race 4

Probably my best technical race of week but too cautious in the woods so a fair chunk behind Freddo and worst placing of week.

http://p-w-t.org/download/china16/map4.jpg

It's been a great week even if performances or results haven't been up to expectations. Looking back the Garden Expo race was the one best suited to me but was my worse performance of the week.

Running 3:43 [2] 0.65 km (5:43 / km)
shoes: Inov8 X-Talon 212 v2

Running 17:00 [2] 2.89 km (5:53 / km)
shoes: Karrimor Road

5 PM

Running 38:17 [2] 8.75 km (4:23 / km)
shoes: Karrimor Road

With Yannick alongside the disused river (near the 2008 olympic rowing lake).

Friday Oct 28, 2016 #

7 AM

Running 27:43 [2] 5.86 km (4:44 / km)
shoes: Karrimor Road

Longtanxihu Park with a few of the others.

10 AM

Running 56:39 [2] 10.76 km (5:16 / km)
shoes: Karrimor Road

Back to the Temple of Heaven this time with Timo.

Thursday Oct 27, 2016 #

5 PM

Running 21:47 [2] 3.86 km (5:39 / km)

Wednesday Oct 26, 2016 #

9 AM

Running 12:00 [2] 2.2 km (5:27 / km)
shoes: Karrimor Road

Orienteering 35:15 [5] 8.0 km (4:24 / km)
shoes: Inov8 X-Talon 212 v2

Beijing Olympic Park
PWT Race 3 - Middle WRE
15th +2.57 on Tranchand

A bit better than yesterday. Will probably be my highest ever forest WRE score but a lot more was possible today.

http://p-w-t.org/download/china16/map3m1.jpg
http://p-w-t.org/download/china16/map3m2.jpg

Running 25:00 [2] 5.0 km (5:00 / km)
shoes: Karrimor Road

Round the tartan 5km track round the park with Peter and Magnus.

Tuesday Oct 25, 2016 #

8 AM

Running 23:35 [2] 4.79 km (4:55 / km)
shoes: Karrimor Road

2 PM

Running 15:00 [2] 2.7 km (5:33 / km)
shoes: Karrimor Road

Orienteering 15:46 [5] 4.0 km (3:57 / km)
shoes: Asics

PWT Race 2
Beijing Garden Expo Park

Running 15:00 [2] 2.5 km (6:00 / km)
shoes: Karrimor Road

Monday Oct 24, 2016 #

10 AM

Running 18:52 [2] 3.82 km (4:56 / km)
shoes: Karrimor Road

Olympic Park Beijing.
It's big.

Running 2:47 [2] 0.57 km (4:53 / km)
shoes: Asics

Orienteering 2:49 [4] 0.67 km (4:12 / km)
shoes: Asics

Ultrasprint outside the aquatics centre.

2 PM

Running 6:41 [2] 1.2 km (5:34 / km)
shoes: Karrimor Road

Orienteering 3:40 [3] 0.83 km (4:25 / km)
shoes: Inov8 X-Talon 212 v2

warm up map

Orienteering 11:46 [4] 2.96 km (3:59 / km)
shoes: Inov8 X-Talon 212 v2

PWT Sprint 1
Botanical Gardens
12th +50s on Runesson

Took me a while to get into what was a forest sprint. Lost a good chunk of time on control 3 and not giving myself enough of a buffer on most of the course.

http://p-w-t.org/download/china16/map1m.jpg

Bring on tomorrow.

Running 14:41 [2] 2.5 km (5:52 / km)
shoes: Karrimor Road

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