Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Whitesheep

In the 7 days ending Jul 14, 2013:

activity	#	time	miles		km		+m	load
Cycling	5	3:49:19	54.06	(14.1/h)	87.0	(22.8/h)		77.6
Road running	2	2:00:30	14.73	(8:11)	23.7	(5:05)		40.6
Orienteering	1	1:47:45	9.82	(10:59)	15.8	(6:49)		30.2
Off-road running	1	47:23	5.16	(9:11)	8.3	(5:43)	100	20.8
S&C	1	15:00						8.3
Total	10	8:39:57	83.76		134.8		100	177.5
[1-5]	10	8:19:57

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Sunday Jul 14, 2013 #

9 AM

Orienteering race 21:45 [3] 4.0 km (5:26 / km)
shoes: inov8 road-x 233 (ii)

Streatham Common race
Very nice course, despite hanging some controls I missed a few best routes, notably at #10 (didn't see the gap further on) and #15 (didn't see the path through the green). Really felt yesterday's session on the hills, plus the heat and ~1 hour control hanging. Weary by the end.

Orienteering 26:00 [1] 4.3 km (6:03 / km)
shoes: inov8 road-x 233 (ii)

Pottered around the extension, got all controls but nowhere near 20 mins.

Orienteering 1:00:00 7.5 km (8:00 / km)
shoes: inov8 road-x 233 (ii)

Control hanging and checking

6 PM

Cycling 55:00 [1] 19.0 km (20.7 kph)

Nice ride out to Keston with em. Definitely found the best route out to the Kent hills now.

Saturday Jul 13, 2013 #

1 PM

S&C 15:00 [3]

7 PM

Off-road running hills 18:53 [4] 4.3 km (4:23 / km) +100m 3:56 / km
shoes: inov8 roclite 285

Kenyan hills at BPP
6x my usual loop in 3:10, 10, 06, 07, 11, 09. Really pleased to be 10+ seconds a lap quicker than when I last did this a month ago.

Off-road running warm up/down 28:30 [1] 4.0 km (7:08 / km)
shoes: inov8 roclite 285