Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: timmeo

In the 7 days ending Mar 19, 2017:

activity	#	time	miles		km		+m
Cycle MTB	1	3:00:00	27.65	(6:31)	44.5	(4:03)	950
Run	3	2:02:18	15.07	(8:07)	24.25	(5:03)	160
Orienteering	2	1:52:28	11.48	(9:48)	18.47	(6:05)	550	28 /	30c	93%
Total	5	6:54:46	54.2	(7:39)	87.22	(4:45)	1660	28 /	30c	93%

3:00

0:00

» now

Sunday Mar 19, 2017 #

Event: SAX SE League Event

Orienteering race (Millbank and Whitley) 54:48 [4] *** 8.4 km (6:31 / km) +390m 5:18 / km
spiked:28/30c shoes: Inov8 Oroc 340 IV

SAXONS Shield - Brown - Millbank and Whitley

Another new area in the SE, nice forest, but broken up by road crossings and fields. Nothing too tricky and I was holding back a little, which meant no big mistakes. Physically tired from Sat and last 2 weeks, slow up the hill c13-c15 but then pace seemed good particularly 2nd half, and some good RCs c19 & c21

Mistakes ~1:00min
(1)(0:15) - V rough bearing from AP
(8)(0:15) - Didn't read CD, faff in circle.
(11)(0:15) - Didn't read enough detail, slight reloc.
(28)(0:15) - Bit confused by map & road crossings

Pos: 3/20
Winner: C. Short 52:31mins (+2:17mins +4%)
Actual distance: 9.38 km (6:08 min/km)

Run warm up/down (Millbank and Whitley) 6:00 [2] 1.0 km (6:00 / km)
shoes: Inov8 Oroc 340 IV

Saturday Mar 18, 2017 #

Cycle MTB (East Sussex) 3:00:00 [3] 44.5 km (4:03 / km) +950m 3:39 / km
shoes: MTB Boardman Comp HT 650b

Riding around the Sussex Coastal Trail marathon spectating at various points. Harder work than planned keeping up with the race, some high intensity climbs to be in the right place at the right time and some serious headwinds to battle. Spaced over 4.5hrs.

Birling Gap - Friston - Friston Forest - Wilmington Hill - Litlington - West Dean - Friston - Birling Gap - Beachy Head - Birling Gap

Thursday Mar 16, 2017 #

Orienteering (Nettlebed) 33:24 [4] 6.09 km (5:29 / km) +120m 5:00 / km
ahr:151 max:164 shoes: Inov8 Oroc 340 IV

Terrain loops in Nettlebed. Plan was for 4 loops (8km) continuous gradually getting faster, but feeling tired so went easy on the 4th. Felt like I was really slow but times actually good.
North loop 11:53
South loop 10:28
North loop 11:03

Orienteering warm up/down (Nettlebed) 24:16 [2] 3.98 km (6:06 / km) +40m 5:48 / km
ahr:127 shoes: Inov8 Oroc 340 IV

Wednesday Mar 15, 2017 #

Run (Wallingford) 1:00:22 [3] 11.78 km (5:07 / km) +60m 5:00 / km
ahr:128 max:143 shoes: Inov8 Trailroc 255

Easy lunchtime run, out to Benson lock, then up to ridgeway/pigsty.

Tuesday Mar 14, 2017 #

Run intervals (Wallingford) 24:00 [4] 6.16 km (3:54 / km) +50m 3:45 / km
ahr:154 max:166 shoes: Inov8 Trailroc 255

8 x 3' (hard) [1']

Intervals on the ridgeway loop. Going pretty well, legs good, lungs a bit limiting. Max HR low.

Run warm up/down (Wallingford) 31:56 [2] 5.31 km (6:01 / km) +50m 5:45 / km
ahr:124 shoes: Inov8 Trailroc 255

« Earlier | Later »