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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: s@keills

In the 30 days ending Apr 30, 2015:

activity # timemileskm+m
  running17 14:36:00 70.84(12:22) 114.0(7:41) 3095
  hill walk3 5:30:00 12.43(26:33) 20.0(16:30) 1650
  orienteering4 4:45:58 11.62(24:37) 18.7(15:18) 9308c
  Total23 24:51:58 94.88(15:43) 152.7(9:46) 56758c

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Thursday Apr 30, 2015 #

running 50:00 [3] 7.0 km (7:09 / km) +130m 6:32 / km

Feeling better. Easy run , felt a bit light headed and not v strong so took it easy,

Wednesday Apr 29, 2015 #

Note
(sick)

Tuesday Apr 28, 2015 #

Note
(sick)

Monday Apr 27, 2015 #

running 1:00:00 [3] 10.0 km (6:00 / km) +250m 5:20 / km

Dunardry circuit.

Saturday Apr 25, 2015 #

running 35:00 [3] 4.0 km (8:45 / km) +100m 7:47 / km

Friday Apr 24, 2015 #

running 50:00 [3] 7.0 km (7:09 / km) +130m 6:32 / km

Wednesday Apr 22, 2015 #

running long 1:35:00 [3] 12.0 km (7:55 / km) +466m 6:38 / km

Amazing run in the sun up Cruach lusach while J whistled onto the podium at the middle distance in Turkey!

Tuesday Apr 21, 2015 #

running hills (5x2 +5x1) 35:00 [3] 2.0 km (17:30 / km) +275m 10:22 / km

running warm up/down 15:00 [3] 2.0 km (7:30 / km)

Monday Apr 20, 2015 #

running 1:00:00 [3] 8.0 km (7:30 / km) +150m 6:51 / km

Sunday Apr 19, 2015 #

running 50:00 [3] 7.0 km (7:09 / km) +130m 6:32 / km

Saturday Apr 18, 2015 #

running 32:00 [3] 5.0 km (6:24 / km)

Friday Apr 17, 2015 #

running long 2:00:00 [4] 9.0 km (13:20 / km) +884m 8:57 / km

Got to Arrochar at 8.30 after dropping J at airport. Beautiful cool clear morning apart from passing a cour of walkers had the mountain to myself . Summit of Cobbler clear with views home to Jura. Fairly easy trot round - really needed it.

Thursday Apr 16, 2015 #

running intervals (5x 2 +1 ) 24:00 [4] 5.2 km (4:37 / km)

Not much speed . Been v tired and stressed this week . Could only manage 4.5in k . Felt ok afterwards though.

running warm up/down 20:00 [1] 2.8 km (7:09 / km)

Wednesday Apr 15, 2015 #

running 45:00 [3] 7.0 km (6:26 / km) +130m 5:53 / km

Tuesday Apr 14, 2015 #

running 30:00 [3] 5.0 km (6:00 / km)

Sunday Apr 12, 2015 #

orienteering race 1:34:48 [3] 5.7 km (16:38 / km) +205m 14:06 / km

Determined to go round carefully in touch with map and learn why I am making so many mistakes. Slow and careful it was. Learnt that if I am unsure of my position between controls and don't have a clear attack point I stop, always short of the control. I then don't look at map carefully enough and worry about where I am . Better attack points definitely.my compass bearing coming out of controls is improved wearing control description on right arm as less of a fankle around my left wrist.I need to be very careful to be accurate with this coming out of controls. Also need to use compass more taking sight bearings ahead . Need to be careful to work out height loss gain between controls. don't concentrate at the end of the course and need to eat sugar before last few controls. . Not much to work on then.

Friday Apr 10, 2015 #

running 40:00 [3] 5.5 km (7:16 / km) +130m 6:30 / km

Thursday Apr 9, 2015 #

running 50:00 [3] 7.0 km (7:09 / km) +130m 6:32 / km

Lovely run along hill after driving home

Wednesday Apr 8, 2015 #

hill walk 3:30:00 [4] 12.0 km (17:30 / km) +1000m 12:21 / km

No one wanted to do Loughrigg fell race with me so we went for long hill walk instead -Pike o blisco and crinkle crags with family.

Tuesday Apr 7, 2015 #

hill walk 1:00:00 [3] 4.0 km (15:00 / km) +300m 10:55 / km

Walk up out towards red screes . Really beautiful and quiet with misty gradations across the fells. Sky larks singing. Had a small commiseration with myself for
Last few days.

Monday Apr 6, 2015 #

orienteering race 29:27 [4] 2.7 km (10:54 / km) +110m 9:04 / km

Ad hoc relay,
Even managed to loose confidence on a leg in relay.
Confidence v low after last 2 days. Thought different forests should be different colours not all white.

hill walk 1:00:00 [3] 4.0 km (15:00 / km) +350m 10:26 / km

Sunday Apr 5, 2015 #

orienteering race 1:15:18 [5] 5.3 km (14:12 / km) +325m 10:52 / km

JK day 3 Bigland.
Started out feeling determined to make amends for yesterday.
First 5 all good. Then catastrophic mistake lasting 45ins to 6. Had planned to follow wall and then had route in to control. Changed nmind and headed off down hillside . Very soon lost touch with map. So fed up lost all sense of reasoning. Tried to relocate to 6 from 9 failed then from 8 failed then from 7 . Decided to carry on and try and regain confidence which I sort of did and only had to relocate once which I did achieve. So demoralising . Will have to have a think about the way forward from here.

Saturday Apr 4, 2015 #

orienteering race 1:26:25 [5] ***** 5.0 km (17:17 / km) +290m 13:24 / km
8c

JK Ulpha Park.
Started feeling v wobbly .impossible not to find 1 . Ignored compass after path on route to 2 and distracted by other runner went to wrong control. Too high for 3 . Didn't read map carefully enough for 7 . Silly route to 8 . Massive mistake 11-12 19 mins.Misreading map and continually misinterpreting it
Again and again . Decided to carry on anyway after 12 but lost heart after 15 and came down to path. Worst orienteering for several years . Combination of not reading map carefully enough , rubbish compass work , being fit and not able to run fast , v frustrating And hateful hormones.

Friday Apr 3, 2015 #

Note

Rest day

Thursday Apr 2, 2015 #

running 20:00 [2] 2.5 km (8:00 / km) +90m 6:47 / km

Wednesday Apr 1, 2015 #

running 45:00 [3] 6.0 km (7:30 / km) +100m 6:55 / km

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