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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Frank Townley

In the 1 days ending Feb 11:

activity # timemileskm+m
  Orienteering1 55:40 5.74(9:42) 9.23(6:02) 20911 /19c57%
  Running terrain/trail1 14:38 1.93(7:36) 3.1(4:43) 50
  Stretching/rolling1 10:00
  Total2 1:20:18 7.66 12.33 25911 /19c57%
  [1-5]1 1:10:18

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Su

Sunday Feb 11 #

11 AM

Running terrain/trail 9:21 [1] 2.01 km (4:39 / km) +35m 4:17 / km
shoes: O shoes

WU from the car to the toilet then to the clothing dump then back to the car when I realised I only had a tshirt under my hoodie so had to get a O top then to the start

Orienteering 55:40 [4] *** 9.23 km (6:02 / km) +209m 5:25 / km
spiked:11/19c shoes: O shoes

South Ashdown level B - short brown 2nd
First 6 controls were fairly technical in a narrow section of intricate contours which was packed with controls so pretty hard needed to stay in contact, came out of 6 unscathed with only a 10s hesitation on 5 so really happy with that, pretty much perfect. Then came out onto the open heather and I was sloppy and lazy in the much easier section, got lucky seeing 7, 15s miss on 8, 2 mins gone on 9 for a poor bearing, 30s circle on 12. 13 was absolutely grim, did a bit of swimming in the marsh that was how bad it was. Long leg 15 was okay, think I had a good route but then no clear AP and faffed about near the control for maybe I think a minute, 16 just lazy didn’t take a bearing so 45s miss. 18 no bearing 30s miss. Basically I just need to focus for the whole race and not just the first bit, this seems to be a theme in my races, last week I got lazy towards the end, 2 weeks ago I had a lazy section then pulled myself together. Need to learn to focus
http://obasen.orientering.se/winsplits/online/en/d...
Map: https://www.flickr.com/photos/157149882@N02/395010...
RG: http://www.mvoc.routegadget.co.uk/rg2/#59&cour...

Running terrain/trail 5:17 [1] 1.09 km (4:51 / km) +15m 4:32 / km
shoes: O shoes

WD
10 PM

Stretching/rolling 10:00 [0]

Knackered

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