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Attackpoint - performance and training tools for orienteering athletes

Training Log: Jon X

In the last 7 days:

activity # timemileskm+m
  Orienteering3 2:07:09 9.95(12:47) 16.01(7:56) 155
  Running3 1:40:57 11.4(8:51) 18.35(5:30) 21
  Intervals1 10:47
  Total4 3:58:53 21.35 34.36 176
averages - weight:75.4kg
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Wednesday Jun 20 #

6 PM

Orienteering 1:09:32 [1] 5.32 km (13:03 / km) +83m 12:07 / km
shoes: Black Inov8 Apr17

Walked round the evening event at Colzium.

Tuesday Jun 19 #

Note
(injured) (rest day)

Hmmm...hamstring worse today. No running. Biking not wise either. Physio booked for tomorrow.

Monday Jun 18 #

Note
weight:75.4kg

Sixteen weeks to the Chicago Marathon.
5 PM

Running warm up/down 15:13 [2] 2.54 km (5:59 / km)
shoes: Saucony Kinvara 2013

Round the park then to the start

Orienteering 16:11 [4] 3.2 km (5:03 / km) +5m 5:01 / km
shoes: Saucony Kinvara 2013

Training at South Gyle. Quite the posse with MC, Grace, Pete, Dave C as well as Elle/Rog/Ross.
Tricky area and some small narrow passageways looking very narrow on the map too, all pretty okay except when halfway to #10 I decided to navigate to #18 instead and let Rog get past me. Kept seeing him ahead although often different routes, thought I had a better route to the last one and might catch but then forgot to take the final right turn which meant no chance!
thanks to Murray for the map and to GG for more good planning.

Running 5:36 [2] 0.88 km (6:22 / km)
shoes: Saucony Kinvara 2013

Jog back to the park

Intervals intervals 10:47 intensity: (7:47 @1) + (3:00 @5)
shoes: Saucony Kinvara 2013

Some speedwork - 4x30s with 1min recovery, then 4x15s with 1min recovery.
Unsurprisingly couldn't keep up with Pete but generally happy that there might be some speed lurking somewhere. At least, generally happy until the final 15s rep when I tweaked the top of my left hamstring....

Running warm up/down 8:06 [2] 1.25 km (6:29 / km)
shoes: Saucony Kinvara 2013

Gentle lap of park back to car. Hoping the hamstring thing is just a niggle....

Sunday Jun 17 #

11 AM

Running warm up/down 4:40 [2] 0.84 km (5:32 / km)
shoes: new Kinvara 2016

To race 1 start. Sluggish.

Orienteering 19:27 [5] 3.61 km (5:23 / km) +38m 5:07 / km
shoes: new Kinvara 2016

Birmingham Uni sprint race, round 1.

A bit of a hangover, a large cooked breakfast 90mins beforehand, and 5mins of jogging to warm up. Trickier than expected too, all combined to mean not exactly flying along. Could have done with the bridge at #6 being mapped more clearly (would have gone right not left if so), and with reading the descriptions properly at #8 and #19...

Charlotte W 17:33
Martin W 18:21, Duncan Harris 18:29

Running warm up/down 7:20 [3] 1.26 km (5:49 / km) +2m 5:47 / km
shoes: new Kinvara 2016

Slightly better attempt at a warm up for race 2. Slightly.

Orienteering race 21:59 [5] 3.87 km (5:40 / km) +29m 5:28 / km
shoes: new Kinvara 2016

Complex race which was good but featured some 'interesting' control descriptions - felt like there was a bit of an intent to hide the controls and this was made more so by the description describing what you could see at the site rather than what the map said (three of our first four controls arguably had a description which was a feature not anywhere in the circle).

Careful early on as struggling to work out exact flag location at each of 1, 2, 4.
Missed a route from 4-5 (failed to see some steps under the red line), a bit faffy 9-10-11, took a while to work out the control location at #13 (under the bridge), and took a while to work out what was what on exiting #13 and heading to #14, didn't understand what I should be expecting to see at #16 and got on the wrong level.
So in general, started off not great but careful then got less careful and worse near the end!

Charlotte W 18:34
Duncan H 20:32.
Martin ran 18:59 but punched at the one on the bridge at #13, not the other one underneath it...

Running warm up/down 9:16 [3] 1.45 km (6:24 / km) +18m 6:02 / km
shoes: new Kinvara 2016

Went for a look at the much-discussed #13 where Martin mispunched (controls both under and on top of the bridge) and met him there taking a look too - jogged back with him via a couple of the other sections of the course.

Saturday Jun 16 #

Note
(rest day)

Decided we couldn't fit in Castle Vale urban en route to the wedding at Stoneleigh Abbey, was planning a short jog from the hotel beforehand but the endless M6 roadworks with their busy traffic and 50mph average speed cameras decided otherwise...

Friday Jun 15 #

5 PM

Running intervals 50:46 intensity: (43:46 @3) + (4:00 @4) + (3:00 @5) 10.12 km (5:01 / km) +2m 5:01 / km
shoes: Brooks Ghost 10

5km out then modified Moneghetti session on the way back - modified by missing out the 90s ones at the start, just 4x60s, 4x30s, 4x15s. A bit tired from yesterday’s session.

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