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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Duncan

In the 7 days ending Jul 22, 2012:

activity # timemileskm+m
  Orienteering3 2:21:10 7.44(18:59) 11.97(11:48) 200
  Commute2 1:15:00 11.18(6:42) 18.0(4:10) 130
  Strength & Conditioning1 45:00
  Running1 42:00 4.66(9:01) 7.5(5:36) 200
  Cycle1 32:00 9.32(3:26) 15.0(2:08) 100
  Total7 5:35:10 32.6 52.47 630

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Sunday Jul 22, 2012 #

8 PM

Cycle (Copgrove Round+) 32:00 [3] 15.0 km (2:08 / km) +100m 2:04 / km

Cheesy post TdF ride round the usual lap with a loop round Burton Leonard for some extra hills. Cold almost gone (would have done Cracoe otherwise).

Thursday Jul 19, 2012 #

7 PM

Commute (To/from to Sneyd Park) 1:00:00 [3] 10.0 km (6:00 / km) +100m 5:43 / km

Up and over the Downs to post some maps to the Dyers. Hid the bike in the gully and tried the club champs course. Back via Clifton.
8 PM

Orienteering (BOK Club Champs test) 31:10 [4] 5.97 km (5:13 / km) +100m 4:49 / km

My attempt to clear them all.

Started with the NW two 101, 125, then headed into the gully early as 115 is best taken as you slide down the slope. Up the other side to 114 and then down to 113 via 103. My tactic was to minimise climbing so went to 124 before 116 and roughly contoured to 123 and along to 111. Up to 122 to start picking off the ones on the flat. 112, 108, 128, then into the woods for 126 and 121. Out to 105, 102, 110 (wasn't concentrating here and turned right after the first thicket across the road so lost c20s). 117, 127, 120, 104, thought the road was a good link to 119, 106, 109 and 118 to finish.

Definitely could have gone comfortably sub 31 without mistakes/hesitations and sub 30 might be possible on whatever the optimum route is..?
10 PM

Note

Feeling dehydrated a lot of the time and a cold is coming on.

Wednesday Jul 18, 2012 #

4 PM

Orienteering (Hanging on the Downs) 1:30:00 [2] 4.0 km (22:30 / km) +100m 20:00 / km

Started with the south end and worked our way north. Did all the ones on the slopes while Richard did the flat.

Messed around finding logs to gripple controls to, forgot to flag 111 so had to go back to it, very happy with 115 - definitely using it as a control site again, the maps pretty good for the most part, had to run out and do 109 at the end.

Only one feature wasn't actually there :)
7 PM

Note

BOK Champs on the new downs map. 40 minute score.

Planned from Slovakia but I knew most control sites and just tried to keep them as far apart (and hidden!) as possible. Wasn't sure if it would be do-able in the time or what the optimum route would be so just let people get on with it.

At home when printed at 1:5000 it was very legible but unfortunately between the proofs it changed size somehow (OCAD 11 files don't open in Condes) and ended up being printed at a smaller scale (by ruler I think it was about 1:7142!) Because the contours were so close together and thinner than the spec it was a bit hard to read which was a shame. Don't think we'd have had many comments if was printed right.

8 PM

Orienteering (Collecting) 20:00 [2] 2.0 km (10:00 / km)

Thanks very much to everyone who collected some in and Phil for the lift to the bottom!

Tuesday Jul 17, 2012 #

7 PM

Commute (Bishop Monkton to Ripon) 15:00 [4] 8.0 km (1:53 / km) +30m 1:50 / km

Fast ride to Army Fitness on dad's road bike.

Strength & Conditioning (Army Fitness) 45:00 [4]

The rest of the family have been doing them for a while but I've always been a little scared of injuring myself doing a stupid exercise. Jogging with a few random drills thrown in then onto the main session which was circuits. We got paired up and did the exercises while another group rolled a heavy tyre round the edge which was a bit random. Was fine with most of them but was definitely worse on the upper body ones.

Wasn't as hard as I was expecting but my glutes did ache a little afterwards. People don't seem to put all that much effort in but will probably go again if there's nothing else on.

Monday Jul 16, 2012 #

6 PM

Running (Brimham Rocks run) 42:00 [3] 7.5 km (5:36 / km) +200m 4:56 / km

Wanted an enjoyable post-JWOC so drove out to Brimham Rocks overlooking Nidderdale.

Perfect cool and still evening with a little drizzle. Headed south from the car-park then right down the stoney track into Smelthouses, up the valley along a nice path wiggling alongside the river. Bit slow up the track back towards Brimham and cut into the rock formations near the 'smartie tube' re-entrant. Weaved through and up the the trig point behind the house then did a moor-top loop of the rest of the area at a proper pace.

Just what I needed.

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