Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: RHF

In the 7 days ending Mar 8, 2015:

activity

time

miles

Orienteering

4:08:28

24.27

(10:14)

39.06

(6:22)

118c

Cycling

43:00

9.94

(4:20)

16.0

(2:41)

Running

28:54

2.69

(10:44)

4.33

(6:40)

Yoga/Stretching/S&C

10:00

Total

5:30:22

36.9

59.39

118c

1:46

0:00

» now

Sunday Mar 8, 2015 #

11 AM

Running warm up/down 2:46 [2] 0.28 mi (9:52 / mi)
shoes: X-Talon 212 2014

Jog to the start, ran out of time!

Orienteering race 1:30:30 [4] *** 8.2 mi (11:02 / mi)
32c shoes: X-Talon 212 2014

SCOA Long Champs (or not!), Sidbury Hill, Black, 4/6, +10:45

Understandably feeling a bit tired after yesterdays training. Orienteered alright, few controls I didn't nail and a few route choices that I would do definitely on hindsight (especially the big left or right round choice). Still pretty happy to do 8.1mins/km on a long hilly course after lots of training.

Boo it could have been a bronze medal! Apparently, you had to have entered in advance to be eligible...

1 PM

Running warm up/down 7:24 [2] 0.5 mi (14:48 / mi)
shoes: X-Talon 212 2014

Warm down including two go's on the string course (one fast) and some exploring of the woods.

Saturday Mar 7, 2015 #

Event: Oxford City Race

12 PM

Running warm up/down 7:58 [2] 0.77 mi (10:21 / mi)
shoes: Brooks 14

Jog warm up around the park. Fairly steady

Orienteering race 50:37 [4] *** 6.24 mi (8:07 / mi)
48c shoes: Brooks 14

Oxford City Race, Men Open, 19/66, +10:21 behind winner.

Lovely sunny day to be running around Oxford. A few difficult controls in the colleges where I had no idea which route was best. Caught out a few times by deadends or by missing minor gaps. Last 10 or so controls where around the University Parks, easy navigation just couldn't find the speed I wanted!

2 PM

Running warm up/down 6:46 [2] 0.74 mi (9:09 / mi)
shoes: Brooks 14

Warm down jog around the park. Bit later than planned as I kept chatting to people.

7 PM

Orienteering (Night) 23:49 [3] **** 2.4 mi (9:55 / mi)
12c shoes: Roclite 315

Wessex Night League at Lyndhurst, Score.

Odds and evens format. I just did the fun controls on Matley/Boltons Bench for some night O training. Majority were okay, messed up 1 control quite badly on a long bearing.

8 PM

Orienteering (Night) 17:38 [2] *** 1.43 mi (12:20 / mi)
8c shoes: Roclite 315

Wessex Night League, Lyndhurst, collecting some controls. Felt a bit more in control this time. Carrying the touch free controls is a pain though!

Course 6 - Splits

Friday Mar 6, 2015 #

5 PM

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

Cycle back via Lee Lane. Felt like I had a lot of energy so cycling quite quickly. The rest days over the weekend made a difference.

Thursday Mar 5, 2015 #

8 AM

Cycling 23:00 [2] 8.0 km (2:53 / km)

Cycle to work via Lee Lane.

Wednesday Mar 4, 2015 #

2 PM

Running warm up/down 4:00 [1] 0.4 mi (10:00 / mi)
shoes: X-Talon 212 2014

Warm up jog around. Would have done more but didn't have long till the last start time.

Orienteering race 1:05:54 [4] **** 6.0 mi (10:59 / mi)
18c shoes: X-Talon 212 2014

BAOC MLS event at Long Valley North (west), Brown, 12/65, +11:10 (on official winner, Dane did it 5 mins faster than that n/c).

One big mistake +3min, otherwise okay, not reading the map or using my compass enough (still getting round). I slowed down a bit at the middle/end, aware courses were closing soon and didn't feel strong or motivated. Then caught John Horton and had a faster finish.

10 PM

Yoga/Stretching/S&C 10:00 [1]

Tiny bit of stretching!

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