Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nails

In the 7 days ending Mar 23, 2008:

activity	#	time	miles		km		+m
Running	7	5:30:00	39.08	(8:27)	62.9	(5:15)	580
Orienteering	3	2:26:00	17.4	(8:23)	28.0	(5:13)	900
Total	7	7:56:00	56.48	(8:26)	90.9	(5:14)	1480

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Sunday Mar 23, 2008 #

Running warm up/down 35:00 [2] 6.0 km (5:50 / km) +100m 5:23 / km
shoes: Jalas Black

To and from and to the start before and to and from the start after with robbo.

Orienteering race 1:35:00 [5] *** 17.0 km (5:35 / km) +650m 4:41 / km
shoes: Jalas Black

JK Classic -Well what can I say? Hmm very uninspired planning. Legs were boring and controls not very interesting (or difficult). Lost 2 mins on number 4 by not spotting the nice flat contoury ride. I felt really good up to no 15 where I proceeded to die horribly. Also lost around 4 mins from there to the finish just pottering around in a haze. Still pleased with my position (5th brit), nothing special just solid.

Severe gut rot this evening...

C • Sprint race photos 2

Saturday Mar 22, 2008 #

Running warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: Jalas Black

Warming up and down and jog to start...

Orienteering race 35:00 [5] ***** 7.0 km (5:00 / km) +200m 4:23 / km
shoes: Jalas Black

JK Middle. Leith hill is such a class area. Unfortunately because the standard of mapping is really good on the world cup area its so obvious when you cross into the new amatureish bit. Even so a great race and well planned course. I started pretty well and was abit confused when i saw sprotty going into control 6. I unfolded the map to see which loop he was on -but there was no loop. Sprotty then proceeded to run really well, and we should have finished together but for him missing the penultimate.

Middle M21E - Splits

Friday Mar 21, 2008 #

Event: JK 2008

Running warm up/down 25:00 [3] 5.0 km (5:00 / km)
shoes: Asics Gel Kayano 14_2008

Warm up and some drills. Then a warm down chat with MC prior to the hail storm. Managed to leave my pretty much brand new trainers in the car park!

Orienteering race 16:00 [5] ***** 4.0 km (4:00 / km) +50m 3:46 / km
shoes: Asics Gel Kayano 14_2008

JK Sprint at Guildford university. Fun. Lungs hurt but steady navigation. Oystein caught me 1 min but hung onto him for the last few controls. Solid.

Thursday Mar 20, 2008 #

Running 20:00 [2] 3.6 km (5:33 / km)
shoes: Asics Gel Kayano 14_2008

into work -feeling nice and sprightly

Running 20:00 [3] 3.6 km (5:33 / km)
shoes: Asics Gel Kayano 14_2008

Run home.

Wednesday Mar 19, 2008 #

Running 20:00 [3] 3.6 km (5:33 / km)
shoes: Asics Gel Kayano 14_2008

into work

Running 35:00 [3] 7.0 km (5:00 / km) +90m 4:42 / km
shoes: Asics Gel Kayano 14_2008

steady run home

Tuesday Mar 18, 2008 #

Running 20:00 [3] 3.6 km (5:33 / km)
shoes: Asics Gel Kayano 14_2008

Fast run into work.

Running tempo 55:00 [4] 12.6 km (4:22 / km) +190m 4:04 / km
shoes: Asics Gel Kayano 14_2008

Monday Mar 17, 2008 #

Running 20:00 [2] 3.6 km (5:33 / km)
shoes: Asics Gel Kayano 14_2008

Into work

Running 55:00 [3] 10.3 km (5:20 / km) +200m 4:52 / km
shoes: Asics Gel Kayano 14_2008

Run home via goodwin -picked up camel for a loop -light enough for a nip through the cemetery.

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