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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Duncan

In the 7 days ending Mar 25, 2012:

activity # timemileskm+m
  Cycle2 1:40:00 13.67(7:19) 22.0(4:33)
  Strength & Conditioning2 1:30:00
  Orienteering2 1:04:44 9.26(7:00) 14.9(4:21) 7510 /27c37%
  Total6 4:14:44 22.93 36.9 7510 /27c37%

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Sunday Mar 25, 2012 #

12 PM

Orienteering race (Br Middles Strensall) 34:28 [5] **** 7.5 km (4:36 / km) +10m 4:34 / km

Saw the early runnners hadn't been out for that much time so knew it was going to be quite fast. Wanted to go off slow, making sure I got in to the orienteering as soon as possible, before cranking it up later on but wasn't really sure what to expect.

Did the warm-up controls and drills and started to feel quite good. Set off between Jonny C and Aidan but wasn't planning on seeing either of them.

Straight to the first, looking out for the pond and reading ahead for the rest of the course. Knew pretty early that I would be running on a bearing for most of the time looking ahead. A bit scrappy round the next few to thirteen losing a few seconds on each leg. Started to feel myself slowing down on the way to 11 made sure I didn't stop looking at my compass.

Struggled on the way out of thirteen and ran parallel to the track for a while, got on the straight path eventually and bearinged in. Adam Bradbury showed me 15. Poor again on the long leg to 19, hadn't planned the first part of the leg and drifted left but entered the control from the right.

Saw Jonny running with Peter heading to the last control as I was going to 22/26. Maybe I could be there in two minutes? Went fast out of each control but took care not to overshoot. The loop took about 3 minutes anyway.

Felt like I'd had a good run coming into the finish and was happy to slip into second a minute down on Jonny. Me and Lewis were on the same time at the second last control but took 9s out of him to the finish.

Surprised that I did so well but my running did feel good and didn't have any major errors. 3.25 down on Oli Johnson which is the closest I've been and I can see is possible to make up with running and navigation. A few intervals and long runs before the JK and I should be alright. Probably a bit of urban practice as well would help.

Saturday Mar 24, 2012 #

Orienteering race (Br Sprints Quali York Uni) 15:28 [4] *** 3.5 km (4:25 / km) +25m 4:16 / km

First sprint race since JEC 2010 - really out of practice so not really sure how good I would do, just hopefully keep ahead of Adam and Ben ;-) [✓].

Messed up the first one and followed Jack Benham to his first control before settling down for the next few across the field and into the third part though the campus. Ended up on the wrong level on the right route round to the 13th and a little confused to the 18th. Overshot twenty and got into the finish a little ahead of Jack.

Probably a bit over a minute of mistakes and quite a bit down on Tom but felt my running was good.

Orienteering (Br Sprints B Final) 14:48 [4] 3.9 km (3:48 / km) +40m 3:37 / km

Really poor. Lots of hesitations in the circle when I was close but couldn't see the control. A few, actually quite a lot, of stupid mistakes as well. Wrong route to 4, turned too early into 7 and ran from 18 to 21. +2.30 on Peter H. Impressive from him and Chris Gallaway. Definitely feel that I could do better with more practice which is good. Looking forward to tomorrow more.

Thursday Mar 22, 2012 #

Cycle 1:00:00 [3] 12.0 km (5:00 / km)

Needed a break from revision so went for a bike ride over to Windmill Hill. Zig-zagged up and down to check out it's sprint potential and looked round a dodgy estate nearby. Not big but would be alright occasionally, if the controls didn't get nicked. Should do some hill training there sometime.
4 PM

Strength & Conditioning (Sports Massage) 45:00 [1]

Mainly left hip before the weekend.

Wednesday Mar 21, 2012 #

5 PM


Planned a few short sprint races round Bristol centre. The guys seemed to enjoy it :-)

Monday Mar 19, 2012 #

2 PM

Cycle 40:00 [3] 10.0 km (4:00 / km)

Ride to Coombe Dingle and back
3 PM

Strength & Conditioning 45:00 [1]

Foam roller, tennis ball, stretches and drills

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