Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Whitesheep

In the 7 days ending Jul 5, 2009:

activity	#	time	miles		km		+m				load
Orienteering	3	3:15:52	14.73	(13:18)	23.7	(8:16)	685	63 /	72c	87%	190.8
Road running	5	2:02:30									47.1
X-training	1	45:00									36.0
Terrain running	2	25:00									5.0
Total	7	6:28:22	14.73		23.7		685	63 /	72c	87%	278.9

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Sunday Jul 5, 2009 #

Orienteering race (UK Cup long) 1:57:16 [5] **** 12.5 km (9:23 / km) +475m 7:53 / km
spiked:19/23c shoes: Jalas Jukkola

Even tougher terrain physically, and I struggled with the undergrowth/hills (though not really with the distance).
Started really slowly and John had caught me up by 3 minutes at #3. Lost him at the pretty vague #4 - did anyone not lose time there? Then threw away any chance of catching him and posting a decent time with brainless mistakes at 8 and 12. At 8 I tried to go straight into a vague area covered with bracken, ignoring the track and attackpoints either side. Then 12 misread a depression as a hill and unsurprisingly couldn't make it fit once I arrived. Needed to get lucky and spot the flag; didn't.

30/45 (but much worse run than 31st yesterday). Won in 1:21 (GG).

Terrain running warm up/down 10:00 [1]
shoes: Jalas Jukkola

To be honest this was not enough, and I was sluggish to start with.

Saturday Jul 4, 2009 #

Orienteering race (UK Cup middle) 53:22 [5] **** 6.2 km (8:36 / km) +210m 7:22 / km
spiked:23/27c shoes: Jalas Jukkola

True middle distance style race in rocky Forest of Dean terrain.
I'm more disappointed with the result now I've seen the splits from the first tricky section - I went through clean and pretty quick. But then failed to make the best of running with people by getting sloppy with my navigating and copying their mistakes. Lost time needlessly on 9, 11 and especially 15, and muddled through the first part of the route choice leg.

31/56 in a good field. Won in 39:52 (GG).

Terrain running warm up/down 15:00 [1]
shoes: Jalas Jukkola

Friday Jul 3, 2009 #

Road running 20:00 [1]
shoes: Asics Trabuco

Just a few warm-up drills and sprints in cator park. Trying to loosen up.

Thursday Jul 2, 2009 #

Road running 31:00 [2]
shoes: Asics 2140

Wednesday Jul 1, 2009 #

Road running 27:30 [3]
shoes: Asics 2140

Tuesday Jun 30, 2009 #

X-training intervals (spinning) 45:00 [4]

Orienteering (Peckham park race) 25:14 [4] ** 5.0 km (5:03 / km)
spiked:21/22c shoes: Asics Trabuco

Another well-planned London (SLOW) park race.
Felt better than at ravenscourt park - heavy legs at the start again but managed to get going after a few minutes this time. Intended to just cruise round but got a bit carried away.

Beaten by a minute or so by Andy Hill(?) - not sure I recognise the name but saw him on the way out and he looks like he goes running every now and again...

C • HEY 1

Road running warm up/down 10:00 [1]
shoes: Asics Trabuco

Monday Jun 29, 2009 #

Road running 34:00 [2]
shoes: Asics 2140

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