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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Leon

In the 7 days ending Sep 10, 2016:

activity # timemileskm+m
  Running11 6:23:08 48.7(7:52) 78.37(4:53) 840
  Urban Orienteering2 1:42:34 14.9(6:53) 23.98(4:17) 90
  Orienteering1 32:30 4.6(7:04) 7.4(4:23) 60
  Total14 8:38:12 68.2(7:36) 109.75(4:43) 990

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Saturday Sep 10, 2016 #

8 AM

Running warm up/down 8:45 [2] 1.0 mi (8:45 / mi)

9 AM

Running race 18:18 [4] 3.1 mi (5:54 / mi)

Southwark parkrun - 5th, 18.18.

Went off which the intention of seeing if I could come first whilst not hammering it, which was a silly plan in hindsight, as though I was leading after 500m, the real leader then took over a pulled away. My brain told me to ease off completely at this point but I'd then become one of those people who goes off too quickly and dies, so I slowly, slowly, eased off the pace. Even then, felt like hard work.

Kudos to the guy doing it barefoot.

Running warm up/down 13:00 [3] 1.5 mi (8:40 / mi)

10 AM

Urban Orienteering race 53:30 [5] 7.6 mi (7:02 / mi) +30m 6:57 / mi

London City Race

Great area and course.
A few minor issues and missed the best route to #12.
The long legs were excellently tough.
Main issue was legs wouldn't go fast enough, again, need to accept this as I increase the mileage again.
12 PM

Running warm up/down 8:32 [2] 1.0 mi (8:32 / mi)

Friday Sep 9, 2016 #

7 PM

Orienteering race 32:30 [4] 4.6 mi (7:04 / mi) +60m 6:47 / mi

Crystal Palace O

Stressful pre race as trains late both into and out of London, then had some crazy uber driver who couldn't turn round in the station car park.
Nearly knocked it all on the head, but jumped out of taxi at 19.15 and legged it straight to start, where the kindly start team let me start straight away and looked after my bag.
Unsurprisingly felt drained, but got through the first 5 OK, before making a right horlicks of 6 by mistaking the first left turn round the lake for the second and faffing in the woods in completely the wrong place.
Eased off the pace after that, noticed a few people crossing the purple to #11, nearly had a word but couldn't be bothered.
Had to then speed up again a bit as was getting dark and reading the map was becoming an issue.
Didn't cope with the multi level 18-19 at all well, though even afterwards can't see how you are meant to know which level 19 was on, 18 perhaps though to me still unclear.
Great park, must come back and do the parkrun.
8 PM

Running warm up/down 14:00 [2] 1.7 mi (8:14 / mi)

Thursday Sep 8, 2016 #

12 PM

Running 29:00 [3] 4.0 mi (7:15 / mi)

East side walls. A bit slow to get going
6 PM

Running 1:03:02 [3] 8.6 mi (7:20 / mi) +140m 6:59 / mi

Weeton - Leathley - Otley - Home

Another lovely evening. Ran a bit faster than I should have done really, especially at the end. But feeling fit.

Wednesday Sep 7, 2016 #

7 PM

Running 1:06:20 [3] 7.5 mi (8:51 / mi) +400m 7:35 / mi

Indian Summer on Ilkley Moor. Glorious
With Tom throughout and then Matt, Nathan and Adam once they had finished Ilkley Incline

Tuesday Sep 6, 2016 #

6 PM

Running 1:14:21 [3] 10.0 mi (7:26 / mi) +100m 7:13 / mi

More fartlek action. Huge group.

Monday Sep 5, 2016 #

6 PM

Running 1:10:20 [2] 8.3 mi (8:28 / mi) +200m 7:53 / mi

V easy run round some lovely S Yorks trails with MH

Sunday Sep 4, 2016 #

9 AM

Running warm up/down 8:30 [3] 1.0 mi (8:30 / mi)

10 AM

Urban Orienteering race 49:04 [5] 7.3 mi (6:43 / mi) +60m 6:33 / mi

Liverpool Urban - 4th

Was feeling heavy warming up after yesterday but when I finished felt like I had done well and given it my best, but clearly my legs were more tired during the race than I felt as the effort wasn't producing the speed it normally would, as the splits show. Apart from 1 or 2 minor hesitancies no navigational issues so simply a case of leg speed.

That'll teach me to faff around doing stuff I can't do the day before.

Good courses.
11 AM

Running warm up/down 9:00 [2] 1.0 mi (9:00 / mi)

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