Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Craney

In the 7 days ending Mar 14, 2010:

activity

time

miles

Running

7:45:00

61.79

(7:32)

99.44

(4:41)

Orienteering

1:57:25

13.05

(9:00)

21.0

(5:35)

Total

9:42:25

74.84

(7:47)

120.44

(4:50)

averages - sleep:7.6

1:59

0:00

» now

Sunday Mar 14, 2010 #

12 PM

Orienteering race (Merthyr Mawr Regional) 56:12 [5] 10.0 km (5:37 / km)
shoes: adidas swoops

Bit of JK practice on some open sand-dunes. Hopefully there'll be less prickly things at the JK and the courses will be a little trickier, but it definitely gave me a few things to think about. The first 6 were easy so I got in a bit of a boo and all complacent like and sure enough ballsed up 7 and 8. Gave myself a talking to and concentrated much harded after that and didn't lose any more time really, but it was all fairly simple. Man I was tired though - combination of heavy going sand and the last few weeks training, so kind of cruised round as best I could.

Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: adidas swoops

Saturday Mar 13, 2010 #

Event: British University (BUCs) Orienteering Champs 2010

11 AM

Orienteering race (BUCS (guest run)) 1:01:13 [5] 11.0 km (5:34 / km)
shoes: jalas o-shoes

Tough old course in the FoD planned by Matt F with some interesting route choices and plenty of hills. I tried to attack it and treat it like a proper race as I didn't want to get shown up by too many students. Felt quite strong and didn't make any major misses, but a couple of small wobbles. Possibly let off the gas a bit sometimes. Not sure how much difference the early start, the empty forest, and lack of meaning would have made, but it can't have helped, so I was quite pleased to be only 3mins behind GG and just behind Oleg. However, Scott's 55mins was pretty immense - could not have come close to that even on a good day with the wind behind me.

C • yeah scotia was flying... 4

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: jalas o-shoes

Friday Mar 12, 2010 #

8 AM

Running 28:00 [3] 6.5 km (4:18 / km)
slept:8.0 shoes: New Balance 1024 - 2nd pair

IW - quite tired

6 PM

Running 35:00 [2] 6.5 km (5:23 / km)
shoes: adidas swoops

A bit of a mince around Blaise. The weather and darkness closed in on me but I got the last laugh as I disappeared indoors to a nice warm house.

Thursday Mar 11, 2010 #

10 AM

Running 34:00 [3] 7.5 km (4:32 / km)
slept:8.0

Gentle run from home exploring some paths out towards Southmead and back through Badock Woods. Not a bad route, but came across a lot of unemployed folk with varying combinations of lager/pitbulls/alsations/dobermans.

C • sounds like a nice place to... 7

7 PM

Running intervals 40:00 [5] 9.5 km (4:13 / km)
shoes: adidas swoops

10x 3mins (1min rec) on The Downs with Mark, Hanne and some bloke called Keith. Looped around lots - would've got bored if I was on my own, but as it was it wasn't too bad. Legs were quite tired and never felt like I got going much, but they got really heavy at the end so I must've worked it a bit.

Running warm up/down 11:00 [2] 1.5 km (7:20 / km)
shoes: adidas swoops

Wednesday Mar 10, 2010 #

8 AM

Running 28:00 [3] 6.5 km (4:18 / km)
slept:7.5 shoes: Nike Pegasus

IW - not feeling too bad.

6 PM

Running 1:31:00 [3] 19.5 km (4:40 / km)
shoes: adidas swoops

HFW on a longer way than normal, dumped bag, then headed out round Blaise for a bit. Quite nippy but a nice evening. Felt alright but took it quite easy.

Tuesday Mar 9, 2010 #

8 AM

Running 28:00 [3] 6.5 km (4:18 / km)
slept:7.5 shoes: Nike Pegasus

IW - lovely morning, didn't feel great but

7 PM

Running intervals 20:00 [5] 4.0 mi (5:00 / mi)
shoes: New Balance 1024 - 2nd pair

4x 1mile(ish) off 7 minutes with B&W. Laps of Aztec West road loop in 5.00, 4.59, 5.01, 5.00. Pleased with consistency and times as I reckon it pretty much was a mile. 4th best in the group, although the front 2 were off running sub 4.40s. Coffee and peanuts, followed by hard running played havoc with my guts on the drive home afterwards. Met a Moroccan guy called Issam who works for Airbus - he'd never heard of Keith Agmen.

C • What???? 6

Running 37:00 [3] 7.0 km (5:17 / km)
shoes: New Balance 1024 - 2nd pair

More laps warming up and down and jogging around in between.

Monday Mar 8, 2010 #

7 PM

Running 1:23:00 [3] 16.5 km (5:02 / km)
slept:7.0 shoes: adidas swoops

Team Monday with Mark, Keith and Tim around Leigh Woods, Abbot's Pool and Ashton Court. Nice evening and the ground was much firmer than recently, so we moved along fairly swiftly. Felt pretty good.

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