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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: troll feet

In the 28 days ending Feb 28, 2014:

activity # timemileskm+m
  Hill walk1 5:55:00 9.32(38:05) 15.0(23:40) 813
  Street League3 3:45:01 22.9(9:49) 36.86(6:06) 249
  orienteering3 3:07:58 9.89(19:01) 15.91(11:49) 38229 /59c49%
  warm up8 1:47:03 10.89(9:50) 17.53(6:06) 225
  Orienteering tech training1 1:12:08 2.11(34:15) 3.39(21:17) 223
  cool down5 47:31 4.05(11:44) 6.52(7:17) 23
  Orienteering (Sam)1 38:01 1.68(22:40) 2.7(14:05) 75
  Total19 17:12:42 60.84(16:58) 97.91(10:33) 199029 /59c49%
  [1-5]18 11:17:42
averages - sleep:6.4 weight:80.6kg

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Friday Feb 28, 2014 #

7 AM

Note
slept:5.0 weight:80.9kg

80.9 - 18.0 - 56.5
11 AM

Hill walk (Duddon (Seathwaite)) 5:55:00 [0] 15.0 km (23:40 / km) +813m 18:37 / km

Thursday Feb 27, 2014 #

11 AM

Note
slept:9.0 weight:80.2kg

80.2 - 17.5 - 56.7

Wednesday Feb 26, 2014 #

8 AM

Note
slept:4.0 weight:80.5kg

80.5 - 17.7 - 56.5
6 PM

warm up warm up/down 15:13 [3] 2.69 km (5:39 / km) +33m 5:20 / km
ahr:146 max:162 shoes: Saucony Fastwitch

Decent warm up in two halves - 9 mins then sorting race gear, then a further six minutes. Felt good.
7 PM

Street League race (SROC Lancaster East) 1:14:45 [4] * 11.68 km (6:24 / km) +172m 5:58 / km
ahr:159 max:176 shoes: Saucony Fastwitch

Tuesday Feb 25, 2014 #

9 AM

Note
slept:9.0 weight:80.5kg

80.5 - 17.7% - 56.5%

Monday Feb 24, 2014 #

9 AM

Note
slept:6.5 weight:81.7kg

81.7 - 18.0 - 56.3
Weekend away in Bristol. Ate too much as usual.

Saturday Feb 22, 2014 #

12 PM

warm up warm up/down 5:00 [3] 0.45 km (11:07 / km) +55m 6:54 / km
shoes: 272's Mudclaw red

Orienteering (Sam) (Sandford Wood (Yellow 2.5) 38:01 [1] 2.7 km (14:05 / km) +75m 12:22 / km
shoes: 272's Mudclaw red

cool down warm up/down 4:01 [2] 0.59 km (6:48 / km)
shoes: 272's Mudclaw red

1 PM

warm up warm up/down 5:20 [4] 0.59 km (9:02 / km) +50m 6:21 / km
shoes: Saucony Fastwitch

orienteering (Sandford Wood L green 3.3) 37:01 [4] *** 3.69 km (10:02 / km) +69m 9:10 / km
spiked:10/14c shoes: 272's Mudclaw red

Still having compass issues. Straightforward bearings downslope being the main problems
2 PM

cool down warm up/down 4:01 [1] 0.59 km (6:48 / km)
shoes: 272's Mudclaw red

Friday Feb 21, 2014 #

6 AM

Note
slept:5.75 weight:80.1kg

80.1 - 17.3% - 56.8%
Better figures. Hope I don't eat too much this weekend away

Thursday Feb 20, 2014 #

6 AM

Note
slept:5.5 weight:80.4kg

80.4kg - 17.7% - 56.4%
6 PM

warm up warm up/down 16:08 [3] 3.02 km (5:21 / km)
ahr:148 max:158 shoes: Saucony Fastwitch

7 PM

Street League race (MDOC SL Davenport (75)) 1:15:50 [4] * 12.51 km (6:04 / km) +27m 6:00 / km
ahr:157 max:175 shoes: Saucony Fastwitch

Lower av HR than usual as a frustrating 3:37 wait at the level crossing for the barrier. Broke my rhythm and the last 25 minutes were not at the same sharpness.
9 PM

cool down warm up/down (with Paul T) 17:00 [3] 2.37 km (7:10 / km) +15m 6:57 / km
ahr:139 max:149 shoes: Saucony Fastwitch

Wednesday Feb 19, 2014 #

8 AM

Note
slept:7.0 weight:81.5kg

81.5kg - 17.9% - 56.4%

Tuesday Feb 18, 2014 #

6 AM

Note
slept:5.0 weight:80.5kg

80.5 - 17.7 56.5

Monday Feb 17, 2014 #

8 AM

Note
slept:7.0 weight:80.9kg

80.9 17.3 56.5

Sunday Feb 16, 2014 #

10 AM

warm up warm up/down 12:45 [3] 2.05 km (6:13 / km) +25m 5:52 / km
shoes: 272's Mudclaw red

A run along the Finsthwaite village road
11 AM

Orienteering tech training (Haverthwaite training) 1:12:08 [1] 3.39 km (21:17 / km) +223m 16:01 / km
shoes: 272's Mudclaw red

Some much needed solo tech training at Haverthwaite. Brilliant area to practice techniques and no controls out meant having to be doubly sure of position

Monday Feb 10, 2014 #

8 AM

Note
slept:7.5 weight:81kg

81.0 - 17.6 - 56.6

Sunday Feb 9, 2014 #

10 AM

warm up warm up/down 15:01 [3] 2.22 km (6:46 / km) +11m 6:36 / km
ahr:136 max:155 shoes: 272's Mudclaw red

Decent warm up out and back on the tarmaced track drove in on then back up to start area. Felt quite in the mood, had cag on for the warm up but rain was easing so stuffed it in its pocket.
11 AM

orienteering (Black Beck 5.9km Blue) 1:07:47 [3] *** 6.48 km (10:28 / km) +157m 9:20 / km
ahr:156 max:169 spiked:15/20c shoes: 272's Mudclaw red

Intensity 3 for this interspersed with intensity 4's. Wanted a good run out after not feeling 100% since SL on Tuesday (jaded/tired) and just ran for pleasure. One main hiccup (at #11) when was drawn up a spur off a spur. Got to the wall and then looked at the map closer. As result of the rain early on, i didn't chance the specs but the run was dry and the legibility would have helped in several areas.
Specs are a must now for Lakes areas, come rain or shine.
All in all a happy day. Julian posted a 60 minutes run, mostly clean he said. Vicky Thornton did 65. Happy enough with run even conceding seven minutes to Julian with my training intensity 3.
1 PM

cool down warm up/down 10:24 [2] 1.44 km (7:13 / km)
ahr:125 max:132

Happy cooldown - several quick chats to other finishers. Warm sun breaking thru at last.

Wednesday Feb 5, 2014 #

8 AM

Note
slept:7.0 weight:79.8kg

79.8 17.5 56.7

Tuesday Feb 4, 2014 #

6 PM

warm up warm up/down 15:31 [3] 2.99 km (5:11 / km) +19m 5:02 / km
ahr:147 max:155 shoes: Saucony Fastwitch

Nice happy warm up. cold night but just wore merino wool top and string fluoro bib.
7 PM

Street League race (MDOC SL Macclesfield West) 1:14:26 [4] 12.67 km (5:52 / km) +50m 5:46 / km
ahr:157 max:171 shoes: Saucony Fastwitch

A decent run. Quite intricate areas. Planned well on the run. Just one major hiccup at about half way when lost 3 mins trying to be too clever across open urban park area.
8 PM

cool down warm up/down 12:05 [3] 1.53 km (7:54 / km) +8m 7:42 / km
ahr:128 max:136 shoes: Saucony Fastwitch

Happy cooldown - was chilled at start of cooldown but persisted.

Monday Feb 3, 2014 #

6 AM

Note
slept:5.0 weight:80.1kg

80.1 17.6 56.6

Saturday Feb 1, 2014 #

5 PM

warm up warm up/down 22:05 [3] 3.52 km (6:16 / km) +32m 6:00 / km
ahr:131 max:153 shoes: 272's Mudclaw red

Decent warm up. Felt nice though not in mindset for O.
6 PM

orienteering race (Northern Nights Blue 4.9k) 1:23:10 [2] **** 5.74 km (14:29 / km) +156m 12:45 / km
ahr:129 max:165 spiked:4/25c shoes: 272's Mudclaw red

Not in the right frame of mind for night O. Felt tired. Struggled with the map, both on eyesight and legibility. Not far enough to #1 went up a decent path, not on map and fumbled about. #2 was ok, decent AP, 3&4 okay then a way out straightforward due E bearing across an open field on way to #5 was very dispiriting. By the time I messed up #8 (missed by inches on Garmin trace) i'd had enough and basically trotted the remainder round, still struggling (eg #14).

Will stick to Street League for a while,

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