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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tomtom

In the 7 days ending Jun 13, 2011:

activity # timemileskm+mload
  Running4 3:04:00 13.98(13:10) 22.5(8:11) 366102.8
  Orienteering3 3:00:48 14.29(12:39) 23.0(7:52)111.6
  Road Biking2 59:00 10.38(10.6/h) 16.7(17.0/h)29.5
  Spinning1 45:0022.5
  Total7 7:48:48 38.65 62.2 366266.4

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Monday Jun 13, 2011 #

Spinning 45:00 [3]

Feeling tired so didn't try too hard.

Sunday Jun 12, 2011 #

Orienteering 12:49 [4] 2.4 km (5:20 / km)
shoes: Nike LunaGlide

Macc Town Prologue.

Very enjoyable! Ran well even though I missed a control out.. not quite sure how I managed this, only realised when I downloaded!

Orienteering race 18:00 [4] 4.0 km (4:30 / km)
shoes: Nike LunaGlide

Final on Riverside Park, Tytherington Estate and the school.

Again more enjoyable than I was expecting so very pleased!
Had a good run just not quick enough!

Very slippy around the school!

Running warm up/down 20:00 [3] 2.0 km (10:00 / km)
shoes: Nike LunaGlide

Warming up before both races.

Note

In all a great day!

Very pleased with the majority of positive comments from people enjoying the courses and the maps!

Saturday Jun 11, 2011 #

Orienteering 1:00:00 [3] 6.0 km (10:00 / km)
shoes: Inov8 Oroc 280

Putting out controls for the GB team. Somehow they enjoyed it
..even described as 'heaven' by Jason!

Running 50:00 [3] 3.0 km (16:40 / km)
shoes: Inov8 Oroc 280

Running to the start 10 mins
Warming up 10 mins
Running round the yellow course with Gemma 15 mins (she won her course!!)
Running to the start of the training I'd planned with Jamie 15 mins

Orienteering 33:21 [4] 4.5 km (7:25 / km)
shoes: Inov8 Oroc 280

Macclesfield Forest Middle race.

Great day, good race. Really enjoyed it even if there was a ridiculous amount of climb! Made almost a minute mistake on the long leg at the end.. Went straight even though I knew round the path would probably be faster.

Order was - Kris (brilliant time), Jonny, Me, Jamie.

Orienteering 15:00 [3] 2.0 km (7:30 / km)
shoes: Inov8 Oroc 280

Running the final training course with Jamie. He was beasting it, and orienteering almost as good as I do.

Note

Crazy hay fever day !!!!!

Friday Jun 10, 2011 #

Road Biking 25:00 [3] 6.2 km (14.9 kph)

Biked home from Gemma's along the middlewood way, past AZ, down hursdfield and up buxton road.

Thursday Jun 9, 2011 #

Road Biking 34:00 [3] 10.5 km (18.5 kph)

On the new road bike ..bit of a beaut.

First time on a road bike as well. Bit wobbley and took a bit to get used to hand positions and braking.

Rode from home up Buxton road, down into higher hurdsfield, then through Rainow, down to Bollington, past the Viceroy and on to Gemma's.

Kept up with cars through Bollington!

Note

New carbon fibre orthotics arrived today.
Walked home up the hill from Arighi's in them and they felt fine.

In comparing them with my old ones:
1/ They are a lot lighter
2/ The arch is much more pronounced which WILL solve my over-pronotion problems, destroying my shin splints and back problems in one awesome swoop (or step).

Wednesday Jun 8, 2011 #

Running 30:00 [3] 2.0 km (15:00 / km)
shoes: Inov8 Oroc 280

Ran with Alex along the middlewood way from the Speak's to the Board Head.

Back again after the race.

Running race 54:00 [4] 12.5 km (4:19 / km) +366m 3:46 / km
shoes: Inov8 Oroc 280

Boar's Head Hill race. Great race, good views, good terrain.

I strarted off a bit slow as it was a gradual climb up to the cage in Lyme Park.

Then for the choice of route near lantern wood I decided to go the long was round straight up the steep path and then along the path across the top of the moor to Bow Stones. Probably quicker going straight across the moor but a lot harder work.
I was about the same distance behind someone who went straight.

Then the best bit of the course - going round the top of the park and then down the long downhill section. Fantastic views and awesome descent.

Gained some places scrabbling up the almost vertical slope but then lost them again running towards the smaller cage.

Then coming out of the park was not great as it was hard ground and my spikes were digging into my feet.

Just about got up the last hill and then downhill to the finish!!

I assume I was along way behind the leader as the course record is 43mins!
I could have tried a lot harder on the hills but downhills I pushed it as hard as I could.

Note

Calves are incredibly tight post race!!
- probably more from the downhills.

Tuesday Jun 7, 2011 #

Running 30:00 [3] 3.0 km (10:00 / km)
shoes: Inov8 Oroc 280

Warming up and collecting controls.

Orienteering race 41:38 [4] 4.1 km (10:09 / km)
shoes: Inov8 Oroc 280

Teggs Nose evening event planned by Ali T.
Ran pretty well, shin worringly sore for the first 10 mins or so but then fine.
Had a clean run except the long leg I chose the straight stupid route just for fun. Knew it was going to be slower.
Beat everyone except the planner.....

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