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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OJ

In the 7 days ending May 5:

activity # timemileskm+m
  Running8 5:38:44 41.73(8:07) 67.15(5:03) 1452
  Cycling5 2:10:00
  Orienteering2 1:48:00 13.1(8:15) 21.08(5:07) 569
  Yoga4 50:00
  Total15 10:26:44 54.82 88.23 2021

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Sunday May 5 #

12 PM

Running warm up/down 16:39 [2] 2.29 km (7:16 / km) +150m 5:28 / km

Orienteering 1:35:30 [5] 18.08 km (5:17 / km) +509m 4:38 / km

BOC long, Kilnesy. Not really feeling it today and miles away from the good feeling I had at the JK. I fluffed the route on the long leg by changing my mind half way through (set off on the high route and switched to the low route), which I realised probably meant game over for a really good result. Sure enough Duncan was soon on my coattails and overhauled me ridiculously quickly on the second long leg. He was running faster than I could navigate so I decided to just sit on for a few controls. Turned out he was running faster than he could navigate too so we made three big mistakes in a row. My own fault for following I suppose! He took off after that (for a fantastic third place), leaving me to faff my way through a few more controls, tail well and truly between my legs.

A bit disappointed with this, mainly that I let myself get demoralised and sort of gave up on the race. Still, it was a nice place for a run and I even remembered to look at the view a few times.

Running warm up/down 6:06 [2] 1.01 km (6:01 / km) +16m 5:35 / km

Saturday May 4 #

1 PM

Running warm up/down 24:00 [2] 3.03 km (7:56 / km) +1m 7:55 / km

Running warm up/down 12:15 [2] 2.11 km (5:48 / km)

Orienteering race 12:30 [5] 3.0 km (4:10 / km) +60m 3:47 / km

BOC mixed sprint relay, vets. First go on this and sort of enjoyed it. Andy and Kim ran well as predicted and set me out with a nice lead that meant I never had to worry too much. Made one mistake early on that put the willies up me, but there was plenty of doglegging that reassured that the gap was a convincing one.

The race was great with a nice arena, great commentary and nice twisty turny courses. But I'm just not a big fan of running round a few buildings and carparks.

Friday May 3 #

7 AM

Cycling 25:00 [1]

Yoga 10:00 [1]

12 PM

Running 38:24 [2] 8.06 km (4:46 / km) +91m 4:31 / km

Thursday May 2 #

7 AM

Cycling 25:00 [1]

Yoga 15:00 [1]

12 PM

Running 45:49 [2] 9.83 km (4:40 / km) +186m 4:15 / km

Wednesday May 1 #

7 AM

Cycling 25:00 [1]

12 PM

Running 1:00:15 intensity: (30:15 @2) + (30:00 @5) 12.97 km (4:39 / km) +405m 4:01 / km

Steel Bank session on first seven climbs. Felt OK once moving and hit some decent times for the efforts: 1.06, 1.37, 1.44, 1.51, 1.51, 1.53, 2.07. Started to blow on the penultimate.
7 PM

Running 40:21 [2] 8.03 km (5:02 / km) +183m 4:31 / km

Evening jog.
8 PM

Yoga 10:00 [1]

Tuesday Apr 30 #

7 AM

Cycling 30:00 [1]

8 AM

Running 48:36 [3] 10.4 km (4:40 / km) +222m 4:13 / km

Squeezed in a nice morning run.
7 PM

Running 46:19 [2] 9.41 km (4:55 / km) +198m 4:27 / km

Evening jog.
8 PM

Yoga 15:00 [1]

Monday Apr 29 #

Note
(rest day)

Felt wiped today, so rest day it is.
7 AM

Cycling 25:00 [1]

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