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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Slowe

In the 31 days ending Jan 31, 2015:

activity # timemileskm+m
  Orienteering 9 9:59:18 39.02(15:21) 62.8(9:33) 105514 /16c87%
  Running 7 4:10:41 24.94 40.14 500
  Strength and Conditioning 2 55:00
  Total18 15:04:59 63.96 102.94 155514 /16c87%

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Saturday Jan 31, 2015 #

9 AM

Running 21:28 [3] 5.03 km (4:16 / km)

Little Stoke parkrun

Running warm up/down 10:00 [3]

Friday Jan 30, 2015 #

Strength and Conditioning 25:00 [3]

Wednesday Jan 28, 2015 #

Running 10:28 [3] 2.07 km (5:03 / km)

I felt like I needed to go for a run but it was really dark and my tea was nearly ready so I went for a 2km run.
The first 1km was much faster then the second I also couldn't see where I was running so ran quite slowly

Monday Jan 26, 2015 #

Running 1:00:01 [3] 8.03 km (7:28 / km) +100m 7:02 / km

2 x pyramid runs - 10 reps
Relay with Michael against Cecil and her sister we won
Me and Cecil ran extra at the end to make it up to 8km

Sunday Jan 25, 2015 #

12 PM

Orienteering race 46:00 [3] ** 6.7 km (6:52 / km) +135m 6:14 / km
spiked:14/16c

Bok event at Tyntesfield
Blue 6.1km 135m
Course was like a cross country race and had a load of path running which I did not enjoy only made 3 small errors from under/overshooting the control.
2 PM

Orienteering 16:15 [3] 1.38 km (11:47 / km) +10m 11:22 / km

Collected some controls at the end

Saturday Jan 24, 2015 #

Event: Western Night League
 

Orienteering (Night score ) 58:57 [3] 6.32 km (9:20 / km) +120m 8:31 / km

Thursday Jan 22, 2015 #

Strength and Conditioning 30:00 [3]

Monday Jan 19, 2015 #

7 PM

Running hills 58:58 [3] 8.77 km (6:43 / km) +300m 5:44 / km

8x500m reps
With a nice little run back through the woods after :)

Sunday Jan 18, 2015 #

Orienteering race 54:02 [3] 6.93 km (7:48 / km) +280m 6:29 / km

NGOC event at Coopers hill
Blue 5.9km 280m
Made a few mistakes which cost me a few minutes overshot #3 and #6.

Saturday Jan 17, 2015 #

Orienteering 2:23:33 [3] 13.0 km (11:03 / km) +100m 10:38 / km

SWJS training
Warm up 1km
Contouring
Relocation
Trains
And another excercise that I dont remember the name of.

Monday Jan 12, 2015 #

7 PM

Running 45:19 [3] 6.23 km (7:16 / km) +100m 6:44 / km

5 x 30m
Plus a few efforts

Sunday Jan 11, 2015 #

Event: BOK Club and ASO Event
 

Orienteering 1:07:41 [3] 7.1 km (9:32 / km) +200m 8:21 / km
(sick)

Bok event at Wye Valley mucked up #2 also very slow and tired.

Saturday Jan 10, 2015 #

Event: BOK Western Night League
 
9 AM

Running (Parkrun) 22:45 [3] 5.01 km (4:32 / km)
(sick)

12 PM

Orienteering 1:48:29 [3] 9.65 km (11:15 / km) +100m 10:41 / km
(sick)

Welsh squad training did the route choice with Cecil then did a picture excercise followed by a odds and evens relay.
5 PM

Orienteering race (Night score ) 57:52 [3] 5.43 km (10:39 / km) +100m 9:45 / km
(sick)

Saturday Jan 3, 2015 #

9 AM

Running 21:42 [3] 5.0 km (4:20 / km)

Little Stoke Parkrun
I Wasn't feeling particularly good when running I had a very tight chest.

Thursday Jan 1, 2015 #

Orienteering (Dogbone score event ) 46:29 [3] 6.29 km (7:23 / km) +10m 7:20 / km


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