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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Duncan

In the 7 days ending Mar 6, 2016:

activity # timemileskm+m
  Orienteering2 2:24:19 14.04(10:17) 22.6(6:23) 520
  Running4 2:23:00
  Mountain Biking2 1:45:00
  Total5 6:32:19 14.04 22.6 520
averages - weight:1.1kg

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Sunday Mar 6, 2016 #

Running warm up/down 15:00 [3]

Orienteering (DVO Longshaw) 1:33:41 [3] 12.2 km (7:41 / km) +360m 6:42 / km

Just took it steady to the start, little bit of knee pain. Wasn't very smooth to number one or two or three. A bit distracted thinking about the naff planning where every control was either next to a path or wall, between two knolls, a dog-leg, or maybe even all three (16). Got my walls mixed up a bit on the way to 4 and 7 but got a bit more flow going from 8 (where I first saw Alex Moore) through to 14 where I got stuck in some brambles. From there was very slow, not much in front Moore, and making mistake likes finding 19 before 18. Sloooooow. 20 minutes down on Cherry. Knee hurt a bit, inside of ankle a bit too. Not sure I will be able to handle the JK. Am sure better better courses can be planned.

Note
weight:1.2kg

Lunch: Sunday Roast

Running (Edale Run) 50:00 [3]

Grindsbrook and Grindslow Knoll. Nice valley. Nice climb. Nice snow. Steady running. Medium knee, fine ankle.

Saturday Mar 5, 2016 #

Orienteering (Varsity Orienteering) 50:38 [3] 10.4 km (4:52 / km) +160m 4:31 / km

Malham Squad Training Weekend was cancelled but Cherry still flew in and we got some last minutes entries and did some stuff. Varsity orienteering at Sutton Park thanks to Ian Webb and Jon Marsden.

Quick jog to the start but they had some slots so did some warm-up. Picked up the map and got going. Running was a bit uncomfortable at first but running once in the forest I felt good and from there just hammered it picking off 1 and 2 nicely. Wished I'd gone through the forest to 3, but saw James Hoad exiting the wood as I went in. Caught him at 5 hunting for the control. Got a bit keen on racing to 6 and wasn't very accurate with the compass and drifted well right near number 8. The map was good but some bushes were missing to 9 and then interpreting 9 itself was hard so didn't run very confidently. The whole course I was bit slack on the compass on long legs (i.e. not looking for features to run towards).

Went right to 11 while hearing James getting closer. Just kept the pace high down the muddy/twisty path. Straight to 13, careful to 14. Might have exited the control funny and didn't match map to ground for along time to 15 so was a bit wavey, probably a bit of running too fast. 16 again didn't really match things right but the area was very forgiving and saw Ben Stevens ahead. Small thrash at 18, then just keeping going in to the finish.

Good race with not many errors in the circle, but some time wasted between controls from poor compass and map-ground matching. Didn't matter loads here but would elsewhere. Not sure where my pace came from! Maybe Thursday's hills. http://www.jok.org.uk/varsity_match/2016

Note
weight:1kg

Lunch: Mixed Grill

Mountain Biking 1:30:00 [3]

Cannock Chase Follow the Dog followed by the early part of the Monkey Trail. From Run & Ride on Cannock Chase Enterprise Park. Good fun. Pretty swift. Not much stopping. Would like to do the rest of Monkey Trail sometime.

Running warm up/down 10:00 [3]

Thursday Mar 3, 2016 #

Running hills (Shropshire Fell Running) 45:00 [3]

Warm-UP over the Ercall, then 5*3mins up the Wrekin track, running back down in the 1 minutes rest to re-group. Good to get some proper hills in. Over a bit quick. Decent-ish. Managed to push on on the flat bits which was good. Maybe knees going at the end of the jog down off the top.

Wednesday Mar 2, 2016 #

Mountain Biking (Leicester City Centre) 15:00 [3]

No orienteering map of the University?

Tuesday Mar 1, 2016 #

Running (Telford AC) 18:00 [3]

6*3mins. 960-940 apart from the last one which was really slow. Legs not feeling great.

Running warm up/down 5:00 [3]

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