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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Duncan

In the 1 days ending Dec 7, 2013:

activity # timemileskm+m
  Orienteering2 2:02:33 7.83(15:39) 12.6(9:44) 440
  Commute1 20:00
  Running1 17:24 3.11(5:36) 5.0(3:29) 100
  Total4 2:39:57 10.94 17.6 540

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Sa

Saturday Dec 7, 2013 #

Commute (To/from Parkrun) 20:00 [3]

There over the lovely bridge.
9 AM

Running race (Ashton Court Parkrun) 17:24 [3] 5.0 km (3:29 / km) +100m 3:10 / km

After some more race practice. Wasn't anyone there I recognised but there were a few Clevedon AC guys about. Set off at the front with some breathing behind. Kept a really nice even pace all way round, nice up the first hill, had a bit of pressure up the gravel track but made an effort to stay in front. Only slightly made any ground on the plateaux chasing down Keith Brackstone but a little more on the way back. Got caught on the little tarmac rise but then was more of a battle with myself to keep forward and actually try to run down the tarmac. It worked this time and managed to keep pace and then accellerated round the last bend to a 25s PB. Pretty pleased. Not sure how much to attribute that to fitness or to running better down the hill.
12 PM

Orienteering race (Woodchester Park) 39:43 [3] 5.4 km (7:21 / km) +210m 6:09 / km

Nice new little area. Slightly wasted with some un-adventurous planning but there were a few tricky legs where I should have been faster. Really good running underfoot so was a bit of a shame overall. Still a few more minutes.
6 PM

Orienteering race (Southern Night Champs) 1:22:50 [3] 7.2 km (11:30 / km) +230m 9:55 / km

On Gore Heath. Was sooo much fun. Remembered the rough theme of the area from a British Schools selection race one time.

My headtorch was a bit all-or-nothing when it came to light but got used it fine. Not safe enough on 1 so not fast enough either. Got into it after that picking up Kit and someone who looked like Matt but wasn't. Really pleased with myself for turning into #7 at just the right point. Nice through 8-9-10 but then felt some pressure into 11, went off the bend across the first bike path fine but then must have bent round to the left as I ended up on the path in the other valley, lost a lot of time. As I also did on 12 ,13 and 14. Played it safer (probably too safe) after there with a little wobble on 18. Lucky to get 23 without overshooting. Missed 24 first time but found it taking the same bearing in the opposite direction. 26 was really close to the path. Hit the track and had to turn back to the last control. Really enjoyed it despite 11-12-13-14.

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