Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: RHF

In the 7 days ending Mar 22, 2015:

activity	#	time	miles		km		+m
Orienteering	5	3:10:04	15.81		25.45		110	46c
Cycling	4	1:40:00	19.88	(5:02)	32.0	(3:08)
Running	3	1:09:02	7.13	(9:41)	11.47	(6:01)
Yoga/Stretching/S&C	3	1:05:00
Total	13	7:04:06	42.82		68.92		110	46c

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Saturday Mar 21, 2015 #

11 AM

Orienteering 1:13:46 [3] *** 10.5 km (7:02 / km)
shoes: Roclite 315

Acres Down training with Tom

A number of short courses then a head to head star thing from the top of a hill. Good fun training and hard work.

12 PM

Orienteering warm up/down 7:39 [2] 1.22 km (6:16 / km)
shoes: Roclite 315

Acres Down training
A few controls back to the car to cool down

Friday Mar 20, 2015 #

8 AM

Cycling 25:00 [2] 8.0 km (3:08 / km)

Cycle into work via Baddesley on mountain bike

5 PM

Cycling 25:00 [2] 8.0 km (3:08 / km)

Cycle back via Lee Lane. Lovely evening!

6 PM

Orienteering intervals 6:00 [1]

Maze O at the AGM!
5 small courses then all controls. It was pretty fast and fun! A challenge to orientate the map

Thursday Mar 19, 2015 #

12 PM

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Brooks 14

Warm up jog to the field, run round the loops and then cool down jog back.

Running intervals 6:00 [4] 1.4 km (4:17 / km)
shoes: Brooks 14

Intervals on the Oasis field. Only 3 reps of ~500m hard, then really long recovery. Bit of a funny session

1 PM

Yoga/Stretching/S&C warm up/down 5:00 [1]

Cool down stretches

Wednesday Mar 18, 2015 #

2 PM

Running warm up/down 14:00 [2] 2.0 km (7:00 / km)
shoes: X-Talon 212 2014

Warm up and cool down jog x2.

Orienteering race 1:05:52 [4] **** 9.36 km (7:02 / km) +110m 6:39 / km
22c shoes: X-Talon 212 2014

BAOC MLS event, Mytchett, Brown, 19/61, 8:17mins/km, +14:11

A number of controls were in the wrong place, which cost me at least 5 minutes. Orienteering okay, twice didn't select a strong AP and just ran into a block - a bit silly really.

4 PM

Orienteering 36:47 [3] **** 4.37 km (8:25 / km)
24c shoes: X-Talon 212 2014

Mytchett training with Tom

Did 5 loops. Few times doubting position of the control site, difficult to try not to follow and do your own thing. Not so great running and map reading at the same time.

9 PM

Yoga/Stretching/S&C 40:00 [1]

Stretching, trying to loosen up my back and legs

Tuesday Mar 17, 2015 #

8 AM

Cycling 25:00 [2] 8.0 km (3:08 / km)

Cycle into work via Baddesley on my mountainbike. Fellt tough

5 PM

Cycling 25:00 [2] 8.0 km (3:08 / km)

Cycle back via Lee Lane. So much easier on a road bike!

6 PM

Running 29:02 [2] 3.15 mi (9:13 / mi)
shoes: Brooks 14

Jog around Tadburn Meadows, legs not too tight and good to get out

Yoga/Stretching/S&C warm up/down 20:00 [1]

Some stretches to cool down. Good to do them straight after

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