Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: paul c

In the 7 days ending Mar 22, 2016:

activity	#	time	miles		km		+m
Orienteering	4	2:21:47	15.85	(8:57)	25.51	(5:33)	70
Bike	1	2:12:32	34.05	(3:54)	54.8	(2:25)	959
Swimming	3	2:10:00	3.73	(34:52)	6.0	(21:40)
Circuits	3	2:00:00
running	1	20:00	1.86	(10:44)	3.0	(6:40)
Total	11	9:04:19	55.49		89.31		1029

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Tuesday Mar 22, 2016 #

Event: London Night Series 2015-16 #5: Richmond Park

8 PM

Orienteering race 29:27 [5] 5.0 km (5:53 / km) +50m 5:37 / km
shoes: X talon 212

Another enjoyable run around the park.
I dropped 20 seconds on the first loops but then clean afterwards.
It helped that I saw Michael punch #10 so was able to pull him in and overtake at #12.

Orienteering 26:53 [2] 4.51 km (5:58 / km)
shoes: X talon 212

Collecting controls.

Long - Splits

Monday Mar 21, 2016 #

7 AM

Circuits 45:00 [2]

Usual and legs a little tired.

8 PM

Swimming 45:00 [3] 2.0 km (22:30 / km)

Drills and 100's.

Sunday Mar 20, 2016 #

Event: CHIG 50th Anniversary Sprint

11 AM

running warm up/down 20:00 [1] 3.0 km (6:40 / km)

Throughout the day.

Orienteering race 13:37 [5] 2.5 km (5:27 / km) +15m 5:17 / km
ahr:182 max:192 shoes: Salomon speed cross 3

Started off 1 minute ahead of Michael C but blew that on #3. I should have spent my time in the start lane studying the ways in and out of the enclosures rather than where my 1st few controls were.
After that the race was just hard work without any technical problems.

2 PM

Orienteering race 11:50 [5] 2.5 km (4:44 / km) +5m 4:41 / km
ahr:181 max:189 shoes: Asics ds skyspeed 2

Much better and I used my time wisely checking the dead ends in the start lane.
Hesitated on #10 and 14 but a better race.