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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: 10T

In the 31 days ending Jan 31, 2020:

activity # timemileskm+m
  Run26 15:08:31 106.61(8:31) 171.58(5:18) 2774
  Orienteering8 8:47:28 48.93(10:47) 78.74(6:42) 1734
  Strength & Conditioning3 1:30:00
  Fell Run1 1:21:11 8.33(9:45) 13.4(6:04) 388
  Climbing2 1:15:00
  Sprintervals2 1:13:05 8.38(8:44) 13.48(5:25) 253
  Yoga1 25:00
  Intervals1 21:00 3.29(6:23) 5.3(3:58) 66
  Total27 30:01:15 175.54 282.5 5215

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Thursday Jan 30, 2020 #

Run warm up/down 39:20 [2] 7.75 km (5:05 / km) +88m 4:48 / km
shoes: Inov8 roclites 290

Jog home, WU and CD

Sprintervals 45:26 [3] 8.25 km (5:30 / km) +163m 5:01 / km
shoes: Inov8 roclites 290

Downhill sprintervals with SENS lot, stacked it so had to take the second half easy

Tuesday Jan 28, 2020 #

Run 41:00 [2] 7.1 km (5:46 / km) +160m 5:11 / km
shoes: Inov8 roclites 290

To specsavers, long detour home

Monday Jan 27, 2020 #

Run 23:00 [2] 4.0 km (5:45 / km) +60m 5:21 / km
shoes: Brooks Transcend

To and from circuits. Legs slow and heavy

Strength & Conditioning 20:00 [2]

Stretch legs, steady core, go for arms

Sunday Jan 26, 2020 #

Run warm up/down 13:00 [2] 2.14 km (6:04 / km) +54m 5:24 / km
shoes: NVII Forest 1

WU and CD

Orienteering race 1:19:30 [4] 11.67 km (6:49 / km) +513m 5:35 / km
shoes: NVII Forest 1

EUOC Big Weekend #3: Holyrood Park Classic. Legs were struggling throughout, few dodgy route choices. Not best of races, but result was semi-promising ahead of the season.

N.B. My legs and body were f***Ed after this and a 6 hour drive. Still a fantastic weekend with Nath and Harriet though! Well worth it!

Saturday Jan 25, 2020 #

Orienteering 1:03:36 [5] 13.78 km (4:37 / km) +90m 4:28 / km
shoes: Inov8 roclites 290

Edinburgh Big Weekend #2: Urban. Actual result was 60:36 once certain legs were voided. 16th place. Happy with that, good starting point for the season.
Knackering stuff!

Run 16:00 [3] 2.7 km (5:56 / km) +13m 5:47 / km
shoes: Inov8 roclites 290

WU&CD

Friday Jan 24, 2020 #

Orienteering race 39:07 [5] 7.68 km (5:06 / km) +156m 4:37 / km
shoes: Inov8 X-talons 210 CL (yellow)

Edinburgh Big Weekend #1: Fight with the night Night-O
21st. Solid nav skills, couple of poor route choices.

Run 26:05 [3] 4.5 km (5:48 / km) +45m 5:31 / km
shoes: Inov8 X-talons 210 CL (yellow)

WU&CD

Thursday Jan 23, 2020 #

Run 31:00 [2] 6.0 km (5:10 / km) +66m 4:54 / km
shoes: Inov8 roclites 290

Easy pre breakfast

Wednesday Jan 22, 2020 #

Run 1:00:00 [3] 11.77 km (5:06 / km) +232m 4:38 / km
shoes: Inov8 roclites 290

Rivelin with Joe

Climbing 30:00 [3]

Depot with Wooders for an hour (~30 mins of actual climbing)

Tuesday Jan 21, 2020 #

Run 35:00 [2] 6.3 km (5:33 / km) +144m 4:59 / km
shoes: Inov8 roclites 290

WU and CD

Intervals 21:00 [5] 5.3 km (3:58 / km) +66m 3:44 / km
shoes: Inov8 roclites 290

Shuoc intervals, 7x 3 mins (90 sec)
Not bad for first speed session of the year

Monday Jan 20, 2020 #

Run 47:00 [3] 9.0 km (5:13 / km) +110m 4:55 / km
shoes: Inov8 roclites 290

Morning sessions: Pre breakfast with Nath (30 min/ 6 km), ITW (17 min/ 3 km)

Strength & Conditioning 40:00 [3]

Shuoc Circuits

Sunday Jan 19, 2020 #

Orienteering race 1:24:03 [5] 11.9 km (7:04 / km) +199m 6:31 / km
shoes: Inov8 O-Rocs

Ramsley Moor O. Good course, few sloppy mistakes though. Good course, enjoyable despite the 5,000 freezing cold bogs

Run 12:00 [2] 2.0 km (6:00 / km)
shoes: Inov8 O-Rocs

WU and CD

Saturday Jan 18, 2020 #

Orienteering 1:35:00 [3] 9.66 km (9:50 / km) +382m 8:13 / km
shoes: Inov8 O-Rocs

Scouting English Uni control sites

Run 10:00 [3] 1.87 km (5:21 / km) +50m 4:43 / km
shoes: Inov8 O-Rocs

WU and CD

Friday Jan 17, 2020 #

Yoga 25:00 [1]

Yoga (20) roll (5)

Run 49:00 [3] 10.0 km (4:54 / km) +130m 4:36 / km
shoes: Brooks Transcend

To and from climbing depot

Climbing 45:00 [3]

At depot for 1hr 30

Thursday Jan 16, 2020 #

Run 50:30 [3] 10.0 km (5:03 / km) +133m 4:44 / km
shoes: Inov8 roclites 290

First time out towards Damflask.. In the dark.. With a dying Headtorch..

Wednesday Jan 15, 2020 #

Run 1:19:53 [3] 13.5 km (5:55 / km) +354m 5:14 / km
shoes: Inov8 X-talons 210 CL (yellow)

Rivelin Catch up with Alice. Nath joined for first bit

Tuesday Jan 14, 2020 #

Run 30:17 [3] 6.0 km (5:03 / km) +70m 4:46 / km
shoes: Inov8 Mudclaws

Pre breakfast with Nath. Old Mudclaws officially spent.

Strength & Conditioning 30:00 [3]

Trying to get back on the S&C training

Run 16:06 [3] 3.18 km (5:04 / km) +41m 4:45 / km
shoes: Brooks Transcend

Monday Jan 13, 2020 #

Note

Rest day. Was going to do North Stand Race, but don't want to overdo the mileage early on the road to recovery.

Sunday Jan 12, 2020 #

Fell Run 1:21:11 [3] 13.4 km (6:04 / km) +388m 5:18 / km
shoes: Inov8 X-talons 210 CL (yellow)

Edale loop with some of Shuoc for Australian Bush fires

Saturday Jan 11, 2020 #

Run warm up/down 11:20 [3] 2.26 km (5:01 / km) +53m 4:29 / km
shoes: Mudclaw G

WU with Nath

Orienteering 48:13 [4] 6.55 km (7:22 / km) +242m 6:13 / km
shoes: Mudclaw G

Limb Valley O. Very slippy underfoot, legs heavy and slow going. Long leg decision making needs tuning

Friday Jan 10, 2020 #

Run 57:55 [3] 11.3 km (5:08 / km) +212m 4:41 / km
shoes: Inov8 X-talons 210 CL (yellow)

Rivelin with the lads

Thursday Jan 9, 2020 #

Sprintervals intervals 27:39 [4] 5.23 km (5:17 / km) +90m 4:52 / km
shoes: Inov8 roclites 290

Nathan's Birthday Sprintervals around the Edge

Run 16:45 [3] 3.2 km (5:14 / km) +127m 4:22 / km
shoes: Inov8 roclites 290

To Sprintervals

Wednesday Jan 8, 2020 #

Run 1:05:00 [3] 11.1 km (5:51 / km) +281m 5:12 / km
shoes: Inov8 X-talons 210 CL (yellow)

Catch Up Rivelin with Alice

Tuesday Jan 7, 2020 #

Run 50:00 [3] 10.1 km (4:57 / km) +124m 4:40 / km
shoes: Mudclaw G

Flat Rivelin 10K

Monday Jan 6, 2020 #

Run 40:00 [3] 8.4 km (4:46 / km) +83m 4:32 / km
shoes: Mudclaw G

Steady 40 along bottom of Rivelin

Sunday Jan 5, 2020 #

Run warm up/down 10:40 [2] 1.88 km (5:40 / km) +22m 5:22 / km
shoes: Mudclaw G

WU/CD

Orienteering race 1:19:25 [4] 12.5 km (6:21 / km) +136m 6:02 / km
shoes: Mudclaw G

Strawberry Hill O - slow with watching out for injuries, but pretty clean nav

Saturday Jan 4, 2020 #

Run 45:00 [3] 8.78 km (5:08 / km) +87m 4:53 / km
shoes: Inov8 X-talons 210 CL (yellow)

Steady run down Rivelin

Friday Jan 3, 2020 #

Run 27:00 [3] 5.75 km (4:42 / km) +35m 4:33 / km
shoes: Inov8 roclites 290

Road run round industrial estate

Thursday Jan 2, 2020 #

Orienteering 38:34 [3] 5.0 km (7:43 / km) +16m 7:36 / km
shoes: Inov8 X-talons 210 CL (yellow)

Little Budworth O training... Area not as good as I remember.

Run warm up/down 5:40 [3] 1.0 km (5:40 / km)
shoes: Inov8 X-talons 210 CL (yellow)

WU/CD

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