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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ba-ba

In the 7 days ending Apr 18, 2017:

activity # timemileskm+mload
  Running - Road10 4:12:31 31.33(8:04) 50.42(5:00) 677429.0
  Orienteering3 3:10:55 21.71(8:48) 34.94(5:28) 55891c647.6
  Orienteering - Urban1 17:47 2.73(6:30) 4.4(4:03) 485.7
  Total10 7:41:13 55.78(8:16) 89.77(5:08) 123991c1162.3
averages - sleep:8 weight:74.6kg

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WeThFrSaSuMoTu

Tuesday Apr 18, 2017 #

8 AM

Running - Road 20:05 intensity: (12:46 @1) + (5:53 @2) + (1:26 @3) 4.05 km (4:58 / km) +47m 4:41 / km
ahr:121 max:134 shoes: NB 450v3 BRIGHTBLUE

6 PM

Running - Road 22:15 intensity: (8:55 @1) + (13:03 @2) + (17 @3) 4.62 km (4:49 / km) +64m 4:30 / km
ahr:127 max:144 shoes: NB 450v3 BRIGHTBLUE

Monday Apr 17, 2017 #

11 AM

Running - Road 6:56 [1] 1.48 km (4:41 / km) +20m 4:23 / km
shoes: VJ Irock2

Orienteering 35:24 [4] 6.88 km (5:09 / km) +179m 4:33 / km
23c shoes: VJ Irock2

Some sneaky 'punch wrong gaffle then nail it to your gaffle to confuse the opposition' saw me sneak ahead of Mikey in EUOC's 4th team (contrary to twitter, EUOC did have 4 men's teams). This wrong gaffle was my 3rd mistake, after Willy lead me astray to 4 (he then ran away once we hit the heathland as I had nowt) and I muffed up the last heathland control with poor compass, ending up too high.
13th position - not bad considering the ShUOC 2nd team contained myself and Alex Moore (alongside Olly) after bruises and lung-poppings saw us bumped up.

Sunday Apr 16, 2017 #

11 AM

Running - Road 17:28 [2] 3.62 km (4:49 / km) +60m 4:27 / km
shoes: VJ Irock2

Orienteering 1:56:03 [3] 20.92 km (5:33 / km) +284m 5:12 / km
40c shoes: VJ Irock2

JK Classic - 25th.
Bit of faff on 5 (paths) and 6 (circle) but generally OK to start with. Only other early mistake - save hesitations and maybe route choices on knobbly paths - was a poor bearing between baths on 11. However fairly pleased with the first half.
Hesitant throughout the rhodys section and getting moving on the dead running wasn't easy and trying to plan leg 31 was difficult. Was re-caught by my 3-min man (passed at 8/9) towards the end of leg 31 which provided a bit of impetus. Sat in for a bit but he then got stuck in rhodys and I pulled away.
Comfortable running but little oomph either on the terrain or on tracks (run to road crossing excepted).

Finally got under 2h for a JK classic though - only for GG and Ralph to ruin the EWT.

Running - Road 5:39 [1] 0.92 km (6:10 / km)
shoes: VJ Irock2

Saturday Apr 15, 2017 #

11 AM

Running - Road 15:52 [2] 3.21 km (4:56 / km) +26m 4:45 / km
shoes: VJ Bold

Orienteering 39:28 [4] 7.14 km (5:32 / km) +95m 5:11 / km
28c shoes: VJ Bold

Muffed up 2 with a daft parallel error. Rhys led me in to it but was soon gone. Flagging a bit.

http://www.jk.routegadget.co.uk/rg2/#67&course=1&r...

Running - Road 9:31 [1] 1.58 km (6:02 / km) +15m 5:46 / km
shoes: VJ Bold

Friday Apr 14, 2017 #

Event: JK 2017 - Jan Kjellström International Festival of Orienteering
 
1 PM

Running - Road 13:34 intensity: (43 @1) + (4:24 @2) + (4:23 @3) + (4:04 @4) 3.13 km (4:20 / km) +6m 4:18 / km
ahr:147 max:166 shoes: NB 590v5 SpeedRide

Orienteering - Urban 17:47 intensity: (1 @1) + (26 @2) + (35 @3) + (44 @4) + (16:01 @5) 4.4 km (4:02 / km) +4m 4:01 / km
ahr:173 max:181 shoes: NB 590v5 SpeedRide

The first 8 controls were generally good, but I was then blowing out of my arse. Losing contact lead to mistakes and circle faff over the rest of the course, and I headlong into the same girl twice as well. Enjoyable to feel the burn again, but slow and scrappy. Turns out doing 1 sprint race a year makes it more difficult than required.

Running - Road 10:31 intensity: (53 @1) + (9:29 @2) + (9 @3) 2.13 km (4:56 / km) +2m 4:55 / km
ahr:133 max:145 shoes: NB 590v5 SpeedRide

Thursday Apr 13, 2017 #

8 AM

Running - Road 20:35 intensity: (14:29 @1) + (5:16 @2) + (50 @3) 3.94 km (5:13 / km) +50m 4:55 / km
ahr:118 max:135 shoes: NB 450v3 BRIGHTBLUE

5 PM

Running - Road 22:09 intensity: (19:22 @1) + (2:40 @2) + (7 @3) 4.18 km (5:18 / km) +75m 4:52 / km
ahr:117 max:139 shoes: NB 450v3 BRIGHTBLUE

Wednesday Apr 12, 2017 #

8 AM

Running - Road 20:22 intensity: (14:20 @1) + (5:32 @2) + (30 @3) 3.94 km (5:10 / km) +50m 4:52 / km
ahr:118 max:131 slept:8.0 weight:74.6kg shoes: NB 450v3 BRIGHTBLUE

Managed to smear dog shit up the inside of both calves. Good start to the day.

Vestige of quad doms but 2 days off seems to have done the job there.
5 PM

Running - Road 20:16 intensity: (6:03 @1) + (12:39 @2) + (1:34 @3) 4.11 km (4:56 / km) +81m 4:29 / km
ahr:126 max:151 shoes: NB 450v3 BRIGHTBLUE

Running - Road 47:18 intensity: (3:19 @1) + (34:45 @2) + (8:56 @3) + (18 @4) 9.51 km (4:59 / km) +183m 4:32 / km
ahr:137 max:156 shoes: SLAB sense pro Kermit flippers

Edges and Big Moor. Lovely evening if a little chilly, enjoyed this a little bit. Stalked some deer.

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