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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Whitesheep

In the 7 days ending Jul 8, 2015:

activity # timemileskm+mload
  Orienteering2 1:52:28 7.58(14:50) 12.2(9:13) 29068.2
  Off-road running3 1:23:48 10.69(7:50) 17.2(4:52)51.5
  Running (buggy/bag)5 1:15:00 8.0(9:22) 12.88(5:50)15.0
  S&C1 40:0022.0
  Road running2 30:00 2.92(10:16) 4.7(6:23)6.0
  Total9 5:41:16 29.19 46.98 290162.7

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Wednesday Jul 8, 2015 #

7 PM

S&C 40:00 [3]

weights

Tuesday Jul 7, 2015 #

Event: MV Evening Park Race
 
9 AM

Running (buggy/bag) 15:00 [1] 2.58 km (5:50 / km)
shoes: Asics 2000

7 PM

Orienteering tempo 25:11 [4] 5.0 km (5:02 / km)
shoes: inov8 road-x 233 (iv)

Morden Hall park race
Probably the best area and planning of the series so far with quite a few routes you needed to think through. Not sure I got #6/#10 spot on but it didn't seem to cost much as I was decisive.
Lost a bit of time at #8 having spotted the nicer path but not quite following it all the way through. And then got confused at #13, struggling to read the detail of which gate/which side of the river, and #14, getting thrown by the nearby #4. That was really down to folding the map up to #12 meaning I hadn't looked ahead - the same problem that cost me dear at the JK.

Road running warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: inov8 road-x 233 (iv)

could have done more, and haven't learned my lesson about burritos not being good fuel for fast running later in the day. but they are so so good.

Monday Jul 6, 2015 #

7 AM

Running (buggy/bag) 15:00 [1] 2.58 km (5:50 / km)
shoes: Asics 2000

7 PM

Running (buggy/bag) 15:00 [1] 2.58 km (5:50 / km)
shoes: Asics 2000

Sunday Jul 5, 2015 #

Event: TVOC Regional and SCOA League Event
 
Event: SE Middle Distance Championships
 
10 AM

Orienteering 1:27:17 [3] 7.2 km (12:07 / km) +290m 10:05 / km
shoes: Icebug (ii)

Great Hampden
Wow. Pretty bad. Not sure which was worse out of my hangover, the nettles, my orienteering or my control code checking.
I actually had some decent stretches where I built up a head of steam, especially 10-11-12-13 (edit: ha! Just noticed that was mostly a track run). But when it was bad, it was very bad. So combined a few fastest splits with slowest splits - by miles - at #5, #18 and #20. I found the veg mapping weird to say the least in general but at those three especially nothing I could see made sense. Should have taken safer routes with better aps and used my compass.
Mispunching at a depression about half a control circle from my pit was a bit dodgy, but should have checked the code. Obviously.
One thing I should have learned by now: why orienteer in the south of England in summer?
C • You walked into this one... 2

Off-road running warm up/down 15:00 [1] 2.0 km (7:30 / km)
shoes: Icebug (ii)

Saturday Jul 4, 2015 #

1 PM

Off-road running 45:00 [3] 9.6 km (4:41 / km)
shoes: inov8 road-x 233 (iv)

Thursday Jul 2, 2015 #

7 AM

Running (buggy/bag) 15:00 [1] 1.6 mi (9:22 / mi)
shoes: inov8 road-x 233 (iv)

felt much better for having done some yoga
8 PM

Off-road running intervals 23:48 [5] 5.6 km (4:15 / km)
shoes: inov8 road-x 233 (iv)

5x 1km off 90s on the common
3:36 (working out the loop), 29, 31, 33 (going), 39 (gone!)
Nice spot for it with a few slopes but nothing crazy

Running (buggy/bag) 15:00 [1] 2.58 km (5:50 / km)
shoes: inov8 road-x 233 (iv)

Road running warm up/down 20:00 [1] 3.2 km (6:15 / km)
shoes: inov8 road-x 233 (iv)

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