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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Duncan

In the 7 days ending Jun 12, 2016:

activity # timemileskm+m
  Running5 3:55:00 12.12 19.5 1100
  Orienteering3 1:33:26 7.83 12.6 295
  Fell Race1 25:00 3.91(6:23) 6.3(3:58) 290
  Total5 5:53:26 23.86 38.4 1685

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Sunday Jun 12, 2016 #

Running warm up/down 10:00 [3]

Running warm up/down 5:00 [3]

Orienteering race (Br Middle Leith Hill) 46:22 [3] 5.5 km (8:26 / km) +175m 7:16 / km

1 went onto the ridge instead of staying in the re-entrant and went too far
2 went round the left of the bush but it was on the right
3 meant to stay on the path but got tempted off it early by some white, silly
4 uncertain, saw M Vokes heading to 5
6 was going to go round but followed Adam straight
7 map was covered in mud so had to guess what it was on, a bit right
8 stayed high and eventually got there
9 slightly right, went through a massive (unmapped as far as I could see) pit to the right of the control and around some green losing time
10 would have been nice to hit the right reentrant first time but it was okay
11 balled up getting distracted by Matt and not being focused
12 steady
13 could have run faster but didn't really have a plan for the end
14 didn't get on with it
15 good
16 didn't realise we were on the path
17 heard someone punch it but it felt too near the path and so went wondering off before coming back just in case
18 played it safe round the path but wasn't really sure what it was going to be on
19 wavey
20 decent
21 headless chicken
22 steady
23 tried to keep left but still didn't manage to
25 got stuck in the fence

Saturday Jun 11, 2016 #

Running warm up/down 15:00 [3]

Orienteering (Br Sprint Heats Olympic P) 15:12 [3] 3.6 km (4:13 / km) +50m 3:57 / km

Did a proper warm up
1 seemed too simple and was a bit left
2 clearly this is just a running race
5 left
6 maybe second cut through would have been quicker
8 kept low
10 faffed
13 down the left of the pond
14 following Ben Stevens and James Hoad
15 tired and not running as fast as Ben or James, lost it from there

Running warm up/down 5:00 [3]

Orienteering race (Br Sprints B Final Olympi) 16:52 [3] 3.5 km (4:49 / km) +70m 4:23 / km

Was a bit slow to get routes decided at the start and dropped time until getting into it at 4. Ran from 5 to 9 and started heading to 7, luckily past 6 so punched that. Realised James had got ahead at 9 and catching him through hesitations round the next few but I wasn't as smooth as I'd have liked either. He was quick to 14 and he went under (faster) to 15 but wasn't ready for 16. Clearly neither was I and went 90-degress off through the blobs and lost a ridiculous amount of time. Mis-read 18 and went left, turned left after the bridge to 20, needed to be running faster at the end. Much more fun and was running much better than this morning.

Wednesday Jun 8, 2016 #

Fell Race (Rodney's Pillar) 25:00 [3] 6.3 km (3:58 / km) +290m 3:14 / km

Found out that Monday maybe wasn't helpful for today's performance. First Shropshire Summer Series race I haven't won :-(. Legs were not good enough. Was in 4th at one point but got to second by the summit. 30s down.

Running warm up/down 15:00 [3]

Tuesday Jun 7, 2016 #

Running warm up/down (Drills) 10:00 [3]

Running warm up/down (Round Lichfield) 15:00 [3]

Orienteering (WCH Beacon Park Sprint) 15:00 [3]

Monday Jun 6, 2016 #

Running (Gill Harris Round South) 2:40:00 [3] 19.5 km (8:12 / km) +1100m 6:24 / km

Had to take advantage of such a lush day. So drove to Church Stretton to try part of the Gill Harris Round, which is the Long Mynd equivalent of the Bob Graham, although the record is 2.52. Very relaxed, some ridiculous climbs through abrasive heather, nice time out. Did all the checkpoints south of the Burway road in a clockwise direction from Church Stretton.

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