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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Duncan

In the 7 days ending Jun 23, 2013:

activity # timemileskm+m
  Orienteering4 5:02:46 18.21 29.3 6301 /14c7%
  Running5 2:51:23 13.86 22.3 316
  Total9 7:54:09 32.06 51.6 9461 /14c7%

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Sunday Jun 23, 2013 #

Orienteering (WOC Long selection race) 2:17:00 [3] 18.7 km (7:20 / km) +390m 6:38 / km

Petrokangas - 18.7km -

Yeah this took a while. Not very confident in my compass so was reading much more detail than was required. Was really bad at 'getting on with it' on the long legs and lost loads of time on them. A few bad routechoices (2, 4, 9) and a few mistakes (6, 10, 19, 25, 31!). Also was seriously slow.

Theirry caught me for 39 minutes a little after the butterfly loops (which I was worried he might pass me in) while I was making a mistake so gunned it to the control (25) after him and followed through to 27. An accidental tactical drink-first punch-second routine at the drinks control #26 gave me two fastest spilts. He's pretty rapid. Couldn't keep track of where we were with him at all (except at the controls) but could with Bertuks who passed me a little later...

Glad I finished. Lost less minutes per km to the British guys after the map exchange when I was definitely moving very slowly which is a bit weird. Results

Saturday Jun 22, 2013 #

Orienteering (Long training) 50:00 [3]

A bit tricky to read on 1:15000 but settled into it and had a good time. A little bit like some of the Estonian terrain, lots of little morraine-y lumps and bumps (but less depressions) Was happy to steady up to read the detail and pushed on in places. Just need to concentrate for 18k of this stuff! Looking forward to it.

Friday Jun 21, 2013 #

Orienteering (WOC Middle selection race) 1:10:46 [3] ***** 6.1 km (11:36 / km) +240m 9:42 / km

Not great. Got the first three safely but felt bad physically from #2 then lots of weakness and stupidity. Most time lost from not checking compass when trying to transfer between features and generally not thinking things through thoroughly. Just under 200% of the winner's time - result!!

Thursday Jun 20, 2013 #

Orienteering 45:00 [3] 4.5 km (10:00 / km)

Very slow on a middle course round Kauhee. Keep in contact! (and simplify). Possibly a bit more physical than the real thing. Feeling better.

Wednesday Jun 19, 2013 #


Travelling to Joensuu for WOC selection races. Info:

Tuesday Jun 18, 2013 #

Running (Warm up) 10:00 [3] 1.2 km (8:20 / km)

Running (reps) 24:00 [3]

With John. 2.5*7 mins then 8*30s sprints/strides with c.1min jog recoveries. Split the last 7 in two so as not to do too much which I can't recover from.

Running (Jog back) 5:00 [3]

Monday Jun 17, 2013 #

11 AM

Running (XC Ogmore run) 1:00:00 [3] 11.1 km (5:24 / km) +200m 4:58 / km

Nice out and back along the coastal path with everyone, pushed it here and there.
2 PM

Running (Merthyr Mawr Big Dipper) 8:00 [3]

A warm up rep, a relay rep and a bonus one to the very top by myself. Too dead to do any useful orienteering (and my shoes fell apart).
7 PM

Running (UBOC Monday run) 57:23 [3] 10.0 km (5:44 / km) +116m 5:25 / km

Water Tower, Mariners Path/Pitch and Pay Lane, Sea Mills. Avon river bank, Goat Gully, Downs, Cote Lane, traversing path > Hiatt Baker.
10 PM

Running (Run back) 7:00 [3]

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