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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Duncan

In the 7 days ending Jul 31, 2016:

activity # timemileskm+m
  Orienteering5 5:01:03 10.13 16.3 160
  Running4 45:00
  Swimming1 10:00
  Total5 5:56:03 10.13 16.3 160

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Friday Jul 29, 2016 #

Orienteering race (O-ringen Day 5) 1:26:47 [3] 11.6 km (7:29 / km)

Start: Had a bit too much breakfast and wasn't feeling great
1: Not in the zone, should have bearing-ed into the control site from the final hill
2: Not really concentrating and getting distracted by other people
3: Bit straight at the start, some following and a parallel mistake on the marshes
4-6: Obvious routes, with a few other people
7: Train starting to form, sitting in 3rd/4th with a Tampereen Pyrintö guy leading it. Should have been more confident in the circle but we all ran to the other control first.
8: Punched seven before the Pyrintö guy but waited a couple of seconds for him to get going so I could raw-hang properly. Didn't have a clue where we were for the next 1.5km to control 8. At one point we passed a massive boulder which I thought might be on the map so I looked at it, I then tripped, so decided it was better not to look at the map and just follow. It got pretty busy around the control as we caught another train (with Petter in it) which had messed up.
9: Dropped down a bit further back.
10: Not sure where we were going but we hit the track well downhill. Also made a schoolboy raw-hanging mistake here as I started following the leaders of the other train instead of the Pyrintö guy, but they weren't as good. They left the track way too early but me and Pyrintö kept going and overtook a load.
11: Via drinks point, 2ft behind Pyrintö
12: Via drinks point, 2ft behind Pyrintö
13: Early on behind Pyrintö but later on he slowed so I navigated the little train in.
14: At the front, slightly left
15: A strong OK Orion guy appeared which was perfect timing for the marshy uphill finish.
16: Followed him round the bottom of the ski-lift and overtook on the uphill
17-F: He got ahead though the mud but he didn't put much effort into sprinting so got him before the last control and got one more on the run-in.

Moved up from 51st to 30th.

Thursday Jul 28, 2016 #

Running warm up/down 5:00 [3]

Orienteering race (O-ringen Day 4) 1:18:45 [3]

Fairly decent running but fairly poor orienteering from me. Maybe letting tiredness get to me.

Running warm up/down 5:00 [3]

Wednesday Jul 27, 2016 #

Orienteering (O-ringen Elite Sprint) 20:00 [3]

Easy round last night's course on Ralph's map.

Running 5:00 [3]

Tuesday Jul 26, 2016 #

Running warm up/down 10:00 [3]

Orienteering race (O-ringen Day 3) 27:31 [4] 4.7 km (5:51 / km) +160m 5:00 / km

Middle race. Wanted to attack but orienteer properly which I largely did. Swapped from a stable to a fast compass at Jukola but I'm still not holding it still enough every time which caused a little weaving in the open. Lungs at capacity on the Ilkley Moor legs but went fast on the downhills. Little off to 7 not spotting the open under the unseasonal marsh, think. Then running fairly straight trying to read the features in. Didn't do the compass or the reading in very well though on 12 or 13, losing time. Wished I'd pushed a little more on the uphill legs in the forest but generally running was dead good. Orienteering was never perfect but good enough to have a decent race and get a decent result

Running warm up/down 10:00 [3]

Monday Jul 25, 2016 #

Running warm up/down 10:00 [3]

Orienteering (O-ringen Day 2) 1:28:00 [3]

Fast start, then really tough physically round the middle part running slowly. Followed by running fast but not orienteering fast...

Was 5 minutes down just before half-way. But almost 20 down at the finish.

Swimming (Salen river) 10:00 [3]

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