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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: SKWilson

In the 7 days ending Jan 22, 2017:

activity # timemileskm+m
  Orienteering1 1:13:26 4.54(16:11) 7.3(10:04) 335
  Terrain Run2 1:00:38
  Strength and Conditioning1 1:00:00
  Hill Race1 42:00 3.6(11:39) 5.8(7:14) 390
  Interval Session1 37:22
  Urban Orienteering1 33:10 2.42(13:41) 3.9(8:30)
  Road Run2 25:00
  Road Race1 23:14 3.11(7:29) 5.0(4:39)
  Total7 5:54:50 13.67 22.0 725

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MoTuWeThFrSaSu

Sunday Jan 22, 2017 #

Orienteering race 1:13:26 [4] 7.3 km (10:04 / km) +335m 8:11 / km

EUOC Big Weekend SoSOL 1, Holyrood Park, Blue Course (7.3 km, 335 m) in 73:26 with approximately 2:30 of errors. Steady effort round an interesting course with 1:5000, 1:7500, Micro-O at 1:1000, and 1:7500 maps. Chilly!

Terrain Run 10:00 [2]

Warm up jog to start.

Saturday Jan 21, 2017 #

9 AM

Road Race race 23:14 [4] 5.0 km (4:39 / km)

An early start and a drive through thick fog to make my debut at Kirkcaldy parkrun #103 - a super two map course round a nice Victorian park with a small hill on each lap and a bonus loop of the lake on the second loop.

Road Run 5:00 [1]

Warm up before the parkrun.
1 PM

Hill Race race 42:00 [5] 5.8 km (7:14 / km) +390m 5:25 / km

Leg 4 of the Devil's Burdens Relay (5.8 km, 390 m climb) for FVO. Steady climb up Maspie Den in thick mist before finally emerging into bright sunshine for the final climb up East Lomond (with superb views over the mist) before plunging back into the mist for a fast downhill finish, with a final sprint to catch another team on the line.
C • Thanks Steve 3

Road Run 20:00 [1]

Slow walk/jog up to the start of leg 4.

Friday Jan 20, 2017 #

Urban Orienteering race 33:10 [4] 3.9 km (8:30 / km)

EUOC Big Weekend Fight the Night King's Buildings Long Course (3.9 km striahgt line, probably about 5.5 km running) in 33:10. Steady round an interesting (and gaffled) course planned by Thomas. Possibly my first ever proper urban night orienteering race. Solid navigation, but did get caught in one trap.

Thursday Jan 19, 2017 #

Terrain Run 50:38 [4]

CLYDE Terrain Run. Up and down Cochno Hill with Dave, Lindsay, Emma, Alice, Iain and Natalie in 50:38.

Wednesday Jan 18, 2017 #

Strength and Conditioning 1:00:00 [5]

Garscube Strength and Conditioning, 3 x circuits with 40 seconds per station, plus super-painful "clams" exercises and the usual warm up and down.

Tuesday Jan 17, 2017 #

Interval Session 37:22 [5]

Garscube intervals, 2 x 3 km in 13:05 and then (more painfully) in 13:30 with a warm down afterwards. Session 37:22.

Monday Jan 16, 2017 #

Note
(rest day)

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