Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: andypat

In the 9 days ending Aug 7, 2011:

activity	#	time	miles		km		+m
Orienteering	10	13:13:24	34.18	(23:13)	55.0	(14:26)	2145
Running	4	1:30:15	3.88	(23:14)	6.25	(14:26)	345
cycling	2	1:17:47	11.18	(6:57)	18.0	(4:19)	50
Total	16	16:01:26	49.24	(19:31)	79.25	(12:08)	2540

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Saturday Aug 6, 2011 #

1 PM

Running warm up/down 40:00 [2] 2.0 km (20:00 / km) +190m 13:34 / km
shoes: Falcon

Warm up jog/walk to start up a big hill

2 PM

Orienteering race 1:40:56 [5] 8.38 km (12:03 / km) +315m 10:09 / km
shoes: Falcon

Oban 2011 - Day 6.
Good run after cocking up 1. Got into stride and felt OK for rest of race.
Nice finale to a hard week.

C • 1 hour? 2

Friday Aug 5, 2011 #

9 AM

Running warm up/down 30:00 [1] 2.0 km (15:00 / km) +30m 13:57 / km
shoes: Falcon

2k warm up jog to start

10 AM

Orienteering race 2:13:19 [5] 8.3 km (16:04 / km) +310m 13:32 / km
shoes: Falcon

Day 5 Oban 2011. LochNell and Shenavallie. Bit wet and had to start 1st to get back for my job on the buses so waded through neck high bracken for the first few controls. Had a blip when put my compass down to tie shoelaces having got tangled up ion a fence which cost a few minutes. Didnt really get going in the boggy ground and made a few small mistakes - some of the controls quite difficult to find in the thick bushes. Not my best run of the week!

Thursday Aug 4, 2011 #

10 AM

Orienteering warm up/down 20:00 [1] 1.8 km (11:07 / km)
shoes: Falcon

Warm up jog to start.

11 AM

Orienteering race 2:21:47 [5] 8.7 km (16:18 / km) +325m 13:44 / km
shoes: Falcon

Oban 2011 Day 4 at Torinturk. Possibly my worst run of the week. Started slowly and got worse. Missed 2 and then the rain came on - struggled with the uphills. Motivation low! Kept going mainly as I knew I would get pelters for doing 2 events on the rest day if I stopped. Basically struggled for the distance and for fitness. Not an enjoyable run although the O was fine - felt more like a Mountain marathon than an O event for most of it!

Wednesday Aug 3, 2011 #

10 AM

cycling race (MTBO) 47:47 [3] 8.0 km (5:58 / km) +50m 5:48 / km

MTBO short score event at Sutherlands Grove. Enjoyable race - first time on this discipline. Had to hold map in teeth for most of it. Ended up 5th on short score with 100 pts in 50min event. Not too bad as wasnt giving it everything and had intermediate tyres on for trail work so had to avoid worst bits.

11 AM

cycling warm up/down 30:00 [2] 10.0 km (3:00 / km)

Cycle back to campsite post MTBO event.

4 PM

Orienteering race 28:31 [5] 2.9 km (9:50 / km) +70m 8:46 / km
shoes: Salomon XD Pro 3d Ultra

Oban 2011 rest day sprint at Tralee bay. Very hot day for a sprint at the beach - mixed terrain with some wooded climb and some fast running. Happy with result. Beat Al Dunlop by 10s and trounced Andy Mac by a minute and a half.......
101= out of around 180.
Also 2nd race of the day after the MTBO this am!

Tuesday Aug 2, 2011 #

11 AM

Orienteering race 1:50:44 [5] 7.93 km (13:58 / km) +420m 11:03 / km
shoes: Falcon

Day 3 at Oban 2011 - Creag Mhic.
Enjoyed this much more than yesterday and had a better run although still struggled towards end and beaten well by Andy Mac.

Monday Aug 1, 2011 #

10 AM

Running warm up/down 20:00 [2] 1.25 km (16:00 / km) +75m 12:18 / km
shoes: Falcon

Warm up jog to start

11 AM

Orienteering race 2:05:57 [5] 7.28 km (17:19 / km) +285m 14:29 / km
shoes: Falcon

Tough workout in hard and nasty terrain as pre-warned. Struggled to get any speed up and tired well before the end. Day 2 of Oban 2011 at Ardnaskie.

1 PM

Running warm up/down 15 [2] 1.0 km (15 / km) +50m 12 / km
shoes: Falcon

Warm down/up jog to white start with Michael

2 PM

Orienteering race 22:09 [3] 1.7 km (13:02 / km) +50m 11:22 / km
shoes: Falcon

White course with Mikey - this was a tough ask after the previous race but he was dead keen and ran well. Beat me on the run in again!

Sunday Jul 31, 2011 #

Event: Scottish 6 Days Oban 2011

10 AM

Orienteering 10:00 [3] 0.9 km (11:07 / km)
shoes: Falcon

Warm up jog to start

11 AM

Orienteering race 1:40:01 [5] 7.13 km (14:02 / km) +370m 11:09 / km
shoes: Falcon

Day 1 Scottish 6 days.
Decent run although well knackered afterwards with cramp in both legs.

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