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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: loobey

In the 7 days ending Jun 11, 2017:

activity # timemileskm+m
  Orienteering4 2:46:42 14.35(11:37) 23.09(7:13) 499
  Running3 1:46:20 12.36(8:36) 19.89(5:21) 226
  Aqua Jogging2 1:30:00
  Cycling1 45:00
  Strength & Conditioning1 15:00
  Total8 7:03:02 26.71 42.99 725
  [1-5]8 6:57:02

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MoTuWeThFrSaSu

Sunday Jun 11, 2017 #

11 AM

Running (Warm Up) 6:45 [2] 1.1 km (6:08 / km) +50m 5:00 / km
shoes: Mizuno Enigma

Orienteering 31:00 intensity: (6:00 @0) + (25:00 @3) 4.7 km (6:36 / km) +100m 5:58 / km
shoes: Mizuno Enigma

Long legs course around Stirling Castle from the Sprint Scotland weekend. Split the course into 3 with 2mins rest in between each one. Nailed almost all of the route choices, only mistake was on 7 when I didn't see the wall at the end of the leg so had to change my route partway along. Feeling strong on the hills.

Orienteering 17:00 [4] 3.7 km (4:36 / km) +10m 4:32 / km
shoes: Mizuno Enigma

Stirling City Centre course from Sprint Scotland. Started pouring down just as I started so the first 4 controls were quite hard trying to read a soggy map and stay upright on the slippery cobbles and steps. The main part in town with the underpasses was pretty tricky, definitely missed 2 routes.

Running (Warm Down) 11:30 [2] 2.2 km (5:14 / km) +15m 5:03 / km
shoes: Mizuno Enigma

Saturday Jun 10, 2017 #

3 PM

Orienteering 46:13 [3] 5.41 km (8:32 / km) +97m 7:50 / km
shoes: VJ Bolds - Yellow

Gallamuir
Very odd map. Some lovely bits through forested farmland with scary baby goats, then other times was wading through chest high ferns. One very bad patch of nettles to 4 had me thinking of bailing but managed to get around it eventually.
Didn't navigate very well at all. Got to the general area then was just looking around all the green thickets searching for the control flag.
5 PM

Orienteering 40:45 [3] 5.07 km (8:02 / km) +165m 6:54 / km
shoes: VJ Bolds - Yellow

Re-ran an FVO night course at Polmaise from last year but skipped from 1 to 5. Going better than the other course but still very slow and hesitant. Still couldn't find 19, even in the daylight!

Friday Jun 9, 2017 #

5 PM

Aqua Jogging 45:00 [1]

Thursday Jun 8, 2017 #

5 PM

Running (Warm Up) 13:37 [2] 2.19 km (6:13 / km) +102m 5:02 / km
shoes: Mizuno Enigma

Orienteering 31:44 intensity: (7:30 @1) + (21:14 @3) + (3:00 @4) 4.21 km (7:33 / km) +127m 6:33 / km
shoes: VJ Bolds - Yellow

4x ~1km courses on Whinny Hill, all ending with a hill climb.

Jonny shadowed me round these. Mostly pretty good, hit the wall on the last hill climb. Arthurs Seat was completely under fog which made it slightly trickier and felt like we had the whole seat to ourselves. Super fun!

Running (Warm Down) 12:57 [2] 2.23 km (5:48 / km) +38m 5:20 / km
shoes: Mizuno Enigma

Wednesday Jun 7, 2017 #

5 PM

Cycling (Spinning) 45:00 [2]

Strength & Conditioning 15:00 [1]

Tuesday Jun 6, 2017 #

5 PM

Running (Warm Up) 13:51 [2] 2.75 km (5:03 / km) +3m 5:01 / km
shoes: Mizuno Enigma

Running intervals 31:44 intensity: (11:00 @1) + (20:44 @4) 6.49 km (4:53 / km) +1m 4:53 / km
shoes: Mizuno Enigma

Saughton track with Tessa and Kirstin (for a bit)

Absolutely tipping it down but was actually quite fun once we got going.
Ran the first 3km with the others then switched to 400s. Felt a lot more comfortable than last week and my lap pacing was better too.

1km [1.30mins]
5x 200m (20s, 15, 10, 5) [1.30mins]
1km [3mins]
6x 400m [60sec]

3.36
41, 39, 39, 40, 41
3.36
80, 80, 80, 80, 81, 81

Running (Warm Down) 15:56 [2] 2.93 km (5:27 / km) +17m 5:17 / km
shoes: Mizuno Enigma

Monday Jun 5, 2017 #

3 PM

Aqua Jogging 45:00 [1]

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