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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Duncan

In the 7 days ending Jun 17, 2012:

activity # timemileskm+m
  Orienteering4 4:15:39 21.75(11:45) 35.0(7:18) 55015 /53c28%
  Commute1 45:00 8.7(5:10) 14.0(3:13)
  Intervals1 14:30 2.8(5:11) 4.5(3:13)
  Total5 5:15:09 33.24(9:29) 53.5(5:53) 55015 /53c28%

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Sunday Jun 17, 2012 #

8 AM

Orienteering race (Jukola - Leg 7) 1:47:39 [4] **** 18.0 km (5:59 / km) +300m 5:31 / km
spiked:10/34c

Valio-Jukola 2012, Helsinki. Ravinen OK 3

Set off with Oxford/JOK and Nopesport team banter in 413th place. Felt like a very controlled run technically and phsically. Running wise never felt like I'd really pushed the pace but I don't think I could have gone faster somehow - probably a good feeling for a long race. Made three mistakes near the end half-way across the circle to the control which was proper annoying, especially as I finished just one place behind Bristol in 312th. 92nd, +24.31 behind leg winner and not that far behind Rich.

Saturday Jun 16, 2012 #

Event: Jukola 2012
 
11 AM

Orienteering (Arena short course) 23:00 [3] 4.0 km (5:45 / km) +50m 5:25 / km

Getting better. Used my compass properly but probably used the paths too much.

Friday Jun 15, 2012 #

11 AM

Orienteering (Area 5 training) 1:15:00 [3] **** 8.0 km (9:23 / km) +100m 8:49 / km
spiked:2/9c

Boiling hot day. Started off with Abi on a little line course then did my own thing for a bit and hung around for a while at no. 1 to meet up then did the near side of the road controls by myself. Pretty poor orienteering (and average terrain); didn't look at my map enough, wasn't looking hard enough at the terrain, wasn't looking where my compass was pointing. More discipline needed for Jukola. Short swim in the lake afterwards then did nothing for the rest of the day but it's probably best not to push it.

Thursday Jun 14, 2012 #

5 AM

Note

Travelling to Helsinki via Manchester and Tallinn.
11 PM

Orienteering (Finish night training) 50:00 [3] ***** 5.0 km (10:00 / km) +100m 9:05 / km
spiked:3/10c

Got a lift out of Vantaa with the SYO guys for a spot of night training on area 4. Started off a bit flukey but then it all went downhill and I mis-relocated a few times and just had to run on a bearing for 2k back to the road and was pretty astonished to pop out right at the car!

Tuesday Jun 12, 2012 #

7 PM

Commute (to/from Combe Dingle) 45:00 [3] 14.0 km (3:13 / km)

Good effort there, slower back with some uni guys until Whiteladies then a bit more effort across to the station to pick up tickets and back via Castle Park.

Intervals (B&W Reps at Coombe Dingle) 14:30 [4] 4.5 km (3:13 / km)

Training with Chris. 600, 400, 400, 600, 1300, 1200. Slow on the first one to get into it but then kept a good pace for the rest. Out of practice with the high leg speed so could do to do a few more strides/sprints. Almost pushed through into intensity 5 but I'm nearly there. No knee problems.

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