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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: RHF

In the 30 days ending Nov 30, 2014:

activity # timemileskm+m
  Orienteering7 9:12:33 33.31 53.6 495138c
  Cycling16 5:50:00 79.22(4:25) 127.5(2:45)
  Yoga/Stretching/S&C11 5:45:00
  Running13 3:57:21 13.2 21.25
  Total42 24:44:54 125.73 202.35 495138c

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Sunday Nov 30, 2014 #

10 AM

Running warm up/down 5:00 [3]

Jog to the toilets and back. Running a bit late so would've liked longer

Orienteering race 1:19:01 [5] *** 11.7 km (6:45 / km) +90m 6:30 / km
30c

OK Nuts - Half Blood race 11/50 +10:27
12 PM

Running warm up/down 5:00 [3]

Cool down, felt a bit stiff.
8 PM

Yoga/Stretching/S&C 30:00 [2]

Stretching in front of the TV to loosen up

Half Blood - Splits

Friday Nov 28, 2014 #

8 AM

Cycling 25:00 [3] 8.5 km (2:56 / km)

Cycle in via Lee Lane. Tried to fix my puncture but didn't work, neither did the one I patched last time so on my mountain bike again.
5 PM

Cycling 25:00 [3] 8.5 km (2:56 / km)

Cycle back via Baddesley.

Thursday Nov 27, 2014 #

9 PM

Yoga/Stretching/S&C 20:00 [2]

Some stretching, could/should have done more.

Wednesday Nov 26, 2014 #

6 PM

Running 28:59 [3] 2.85 mi (10:10 / mi)

Jog around town after work. The weather wasn't as bad as I expected. My legs could've felt better!
9 PM

Yoga/Stretching/S&C 15:00 [3]

Some stretching

Tuesday Nov 25, 2014 #

8 AM

Cycling 25:00 [3] 8.5 km (2:56 / km)

Cycle to work via Lee Lane. Had a puncture on the drive so had to use my mountainbike! Slow and heavy bikes and legs.
5 PM

Cycling 25:00 [3] 8.5 km (2:56 / km)

Cycle back via Lee Lane. Sluggish on my mountainbike, fortunately not too bad weather!

Monday Nov 24, 2014 #

12 PM

Yoga/Stretching/S&C 1:00:00 [3]

Yoga at work. A fair bit of core work again.

Saturday Nov 22, 2014 #

7 PM

Orienteering 1:40:00 [3] *** 10.0 km (10:00 / km)
12c

Night O training at Kings Barn gutter with Tom and Chris. Ran some trains, O intervals/loops, run between starts. Felt pretty good and navigated fairly well.

Friday Nov 21, 2014 #

8 AM

Cycling 25:00 [3] 8.5 km (2:56 / km)

Cycle to work via Lee Lane
5 PM

Cycling 25:00 [3] 8.5 km (2:56 / km)

Back via Lee Lane

Thursday Nov 20, 2014 #

8 AM

Cycling 25:00 [3] 8.5 km (2:56 / km)

Cycle to work via Lee Lane
5 PM

Cycling 25:00 [3] 8.5 km (2:56 / km)

Cycle back via Lee Lane
10 PM

Yoga/Stretching/S&C 20:00 [2]

Quick bit of a stretch

Tuesday Nov 18, 2014 #

Running 52:37 [3] 5.6 mi (9:24 / mi)

Social run from work around Testwood lakes. Took it steady after the weekend.

Monday Nov 17, 2014 #

12 PM

Yoga/Stretching/S&C 1:00:00 [3]

Yoga at work. Found it tough after the weekend but I did need it. We did a lot of core strength work

Sunday Nov 16, 2014 #

10 AM

Running warm up/down 10:00 [3]

Jog to the start and some drills

Orienteering race 57:00 [4] *** 6.8 km (8:23 / km) +80m 7:55 / km
17c

Level C event at Silchester Common and Pamber Forest. Blue, 10/101.
Felt more confident than last night and ran better. A few mistakes due to lack of concentration and not reading the map enough. Though, I had better use of attack points and accuracy within the circle.
11 AM

Running warm up/down 10:00 [2]

Jog back to the car to cool down

Saturday Nov 15, 2014 #

7 PM

Orienteering race 1:31:44 [3] **** 7.3 km (12:34 / km) +40m 12:14 / km
21c

Southern Night championships at Silchester Common and Pamber Forest. Course 1/M21, 8/19.
I found it pretty tough in the dark. I started really badly but did get into it more. It well worked when I played it safe.

Running warm up/down 10:00 [2]

Quick run to the start and jog back to download

Friday Nov 14, 2014 #

8 AM

Cycling 20:00 [3] 8.5 km (2:21 / km)

Tried to avoid the rain but failed miserably. I got drenched! It wasn't too bad when you got out and got going.
4 PM

Cycling 20:00 [3] 8.5 km (2:21 / km)

Headed home early to avoid the dark. It's far more fun cycling in the light! Pushed the speed a bit to test myself and the bike out.

Thursday Nov 13, 2014 #

6 PM

Running 40:45 [3] 7.65 km (5:20 / km)

Run around town, felt good so ran a bit further than expected. Not used to pounding the streets alone in the dark, what is this jogging lark?

Wednesday Nov 12, 2014 #

8 AM

Cycling 20:00 [3] 8.5 km (2:21 / km)

Another wet cycle to work!
5 PM

Cycling 20:00 [3] 5.0 km (4:00 / km)

Cycle out to Totton after work. Very wet! I'm enjoying my new bike though.
9 PM

Yoga/Stretching/S&C 20:00 [2]

Tuesday Nov 11, 2014 #

8 AM

Cycling 20:00 [3] 8.5 km (2:21 / km)

A wet cycle to work via Lee Lane.
5 PM

Cycling 20:00 [3] 8.5 km (2:21 / km)

Cycle home from work via North Baddesley in the wet and dark!

Monday Nov 10, 2014 #

1 PM

Yoga/Stretching/S&C 1:00:00 [3]

Yoga at work. It never seems to get any easier...

Sunday Nov 9, 2014 #

3 PM

Running 35:00 [3]

Run in the New Forest at Half Moon Common. Just exploring off paths.

Saturday Nov 8, 2014 #

3 PM

Yoga/Stretching/S&C 20:00 [2]

Thursday Nov 6, 2014 #

Orienteering 1:20:00 [2] ****

Night O training at Telegraph Woods. Ran 3 short courses (1.4km, 1.6km then 1km to finish) and then collected some controls. Started to get better and more confident, definitely harder technically than in the light!

Wednesday Nov 5, 2014 #

9 PM

Yoga/Stretching/S&C 20:00 [3]

Stretching in front of the TV again

Tuesday Nov 4, 2014 #

8 AM

Cycling 20:00 [3] 8.0 km (2:30 / km)

Cycle to work via Lee lane. It was pretty cold and misty.
5 PM

Cycling 10:00 [3] 4.0 km (2:30 / km)

Cycle home from work via North Baddesley. Got a puncture halfway home! First ever and only my 5th ride on my bike.

Sunday Nov 2, 2014 #

Event: November Classic (UKOL)
 
10 AM

Running warm up/down 10:00 [2]

Warm up jog and drills. As usual, I could've/should've done more.

Orienteering race 1:22:34 [4] *** 10.2 km (8:06 / km) +210m 7:20 / km
27c

November Classic - King's Garn gutter. Brown 15/34.
I ran the brown as I didn't feel up to doing the black. I had a pretty good run and made a couple of 2 min mistakes but nothing major. My calves were cramping up for the final few controls which slowed me down.
11 AM

Running warm up/down 10:00 [2]

Warm down jog/stagger back to the car

Saturday Nov 1, 2014 #

Event: Winchester Urban Event
 
11 AM

Yoga/Stretching/S&C 20:00 [2]

Stretching at home before the Winchester city race
1 PM

Running warm up/down 10:00 [2]

Jog to the start and some warm up drills

Orienteering race 1:02:14 [5] *** 7.6 km (8:11 / km) +75m 7:48 / km
31c

Winchester City race (urban).
I'm happy with my run, made a few small mistakes but didn't get stuck on the really difficult couple of controls. I just need to increase my speed a bit. Maybe ran a bit too hard before the Classic the next day.
2 PM

Running warm up/down 10:00 [2]

Cool down jog to try and loosen the legs. Legs definitely ache after the race!

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