Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: conör

In the 7 days ending Feb 7, 2016:

activity	#	time	miles		km		+m	load
Run (road)	6	3:16:46	19.7	(9:59)	31.71	(6:12)	728	433.5
Orienteering	6	3:02:57	19.8	(9:14)	31.87	(5:44)	744	704.1
Total	7	6:19:43	39.5	(9:37)	63.58	(5:58)	1472	1137.6

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Sunday Feb 7, 2016 #

11 AM

Run (road) 7:30 [1] 1.35 km (5:33 / km) +12m 5:18 / km

Run (road) warm up/down 3:08 [1] 0.24 km (13:17 / km) +4m 12:14 / km

Orienteering race 17:39 [4] 3.81 km (4:38 / km) +45m 4:22 / km

Scottish sprint champs in Queensferry. Happy with this, pretty clean run but one or two poor routes (5 in particular).
Felt slow, but mostly cos of the wind.

RG
Splits

1 PM

Run (road) warm up/down 3:41 [2] 0.45 km (8:08 / km)

Orienteering race 19:01 [4] 4.17 km (4:34 / km) +73m 4:12 / km

Chasing start based on the earlier results. This one was pretty bad, very sloppy in the first bit, was running with Laura who had a similar course and I'd pull away, make a mistake and she'd be ahead again. Got it together for the last bit but I was feeling a bit slow

No winsplits or RG up yet.
Take 10 mins off these times: http://www.esoc.org.uk/results-files/2016/0207-eso...

Saturday Feb 6, 2016 #

6 PM

Run (road) warm up/down 20:00 [1] 3.0 km (6:40 / km) +50m 6:09 / km

Orienteering race 47:25 [4] 7.45 km (6:22 / km) +220m 5:33 / km

4th night o in a row, Scottish night champs. Was quite happy with this when I finished but it wasn't actually that great. In general I didn't trust my nav that much and was hesitant. 11 was pretty bad too... I enjoyed it but the area wasnt the best

At 7 the circle wasn't cut and I though the clearing extended out to the fence so I ran by.
to 18 the number was covering the track that lead perfectly to the control.

RG
Splits

Friday Feb 5, 2016 #

6 PM

Run (road) 43:35 [3] 8.35 km (5:13 / km) +190m 4:41 / km

A long run with orienteering in the middle

Orienteering 27:42 [3] 4.46 km (6:13 / km) +72m 5:45 / km

Did the course in Craigmillar that I missed last week. Hit a tree and broke my torch at 11 so headed back then

Run (road) 32:00 [3] 6.07 km (5:16 / km) +113m 4:49 / km

Thursday Feb 4, 2016 #

7 PM

Orienteering 30:08 [4] 6.03 km (5:00 / km) +138m 4:29 / km

FWTN on Braid hills. Fast running as one would expect from a golf course. I left late and arrived just as the mass start was going. Ended up starting a minute or two after. It worked out quite well though as I had the whole crowd of people to lead me to the first and then I caught Mikey and Andrew by like 7 or 8 or something. They pulled away at the end but that was ok cos I'd started after.

Will do a QR if I'm bothered but probably not

Wednesday Feb 3, 2016 #

6 PM

Run (road) 10:00 [2] 1.5 km (6:40 / km) +31m 6:03 / km

Orienteering race 41:02 [4] 5.95 km (6:54 / km) +196m 5:55 / km

FVO mass start night-o in Polmaise wood. This was really fun, nice area. Started off just following GG which worked very well for 1. Not so much for 2 which was on the other side of a large chunk of rhododendrons. GG disappeared in said rhododendrons to hit a path down below when I was higher and thought I'd found a nice line. I'm not really sure if I thought a form line was a ride like Jonny or if I was just winging it, but he came after me. Eventully made it out with GG well gone, we had the same gaffle then so were running together the whole way (him in front mostly). He got me at the end...

Run (road) warm up/down 17:17 [2] 2.44 km (7:05 / km) +45m 6:29 / km

Tuesday Feb 2, 2016 #

6 PM

Run (road) 6:35 [2] 0.73 km (9:05 / km)
ahr:123 max:123

Run (road) intervals (Hills) 53:00 7.58 km (6:59 / km) +283m 5:53 / km
ahr:134 max:167

3 x 60 (3:00)
2 x 45 (2:30)
6 x 30 (2:00)
2 x 45 (2:30)
3 x 60 (3:00)
Tough stuff

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