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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: nh

In the 7 days ending Jul 23, 2014:

activity # timemileskm+m
  Orienteering5 3:10:44 17.58(10:51) 28.3(6:44) 315
  Running3 1:00:00 4.66(12:52) 7.5(8:00)
  Total6 4:10:44 22.25(11:16) 35.8(7:00) 315

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Wednesday Jul 23, 2014 #

1 PM

Running 15:00 [3] 2.0 km (7:30 / km)
shoes: VJ Bold 5

A pretty average warm-up before the JWOC Long Distance. Would have liked to have done more running on the flat before I started the climb to the start but too late now.

Orienteering race 1:26:24 [5] 12.0 km (7:12 / km) +300m 6:24 / km
shoes: VJ Bold 5

22nd place in the JWOC Long today. Quite a tough race physically and I made a few errors, especially one major rookie mistake to the 4th. The race was pretty good to start with and I was navigating well, until a parallel error on the approach to 4 where I ran past the control too far to the west and lost at least 4 minutes. A few minor errors after that but mostly I found the terrain quite hard to run through. Intense stony areas and slow marshes. A really fun course though.
7 PM

Running 15:00 [2] 2.5 km (6:00 / km)
shoes: Asics GT-2000

Didn't get round to warming down after the Long so I went for a short jog from the hotel. Legs are actually recovering quite quickly from the race today, felt like I could have done an hour easily.

Tuesday Jul 22, 2014 #

11 AM

Running 20:00 [3] 2.0 km (10:00 / km)
shoes: Inov8 F-lite 195

Warm up before the JWOC sprint. Warm up map was 1:1000 and inside the sports hall, so slightly different to the town we ran around in the race. I think I skimped on the warm up slightly, and my stitch in the race may have been from this.

Orienteering 15:40 [5] 3.7 km (4:14 / km) +15m 4:09 / km
shoes: Inov8 F-lite 195

21st place in the JWOC Sprint around Samokov. A very good race technically but I got a killer stitch at the 8th control which stuck around until just before the spectator pass-through. Annoying because it dropped my running speed right down and there were just seconds between people in the finish. The first section around the Soviet apartment blocks was quite easy but I still don't feel like I was absolutely smashing the pace. Then once the course entered the town centre my stitch disappeared and I was able to run at a speed I was happy with. Unfortunately this was the section with the slippery stones and grass, so I fell over punching one control and broke the control punching the finish. Looking forward to the real orienteering tomorrow in the forest.

Running 10:00 [3] 1.0 km (10:00 / km)
shoes: Inov8 F-lite 195

A bit of a late warm down but it was pouring with rain and I didn't want to get too wet and cold.

Monday Jul 21, 2014 #

Orienteering 30:00 [3] 4.0 km (7:30 / km)
shoes: Inov8 X-Talon 212 4.0

Jogged on the model map but it mostly turned into walking as we were ripping into the atrocious mapping. Why can they not get actual mappers in to Bulgaria. Its not that hard.

Saturday Jul 19, 2014 #

Orienteering 30:00 [3] 5.0 km (6:00 / km)
shoes: Inov8 F-lite 195

Warn up and down around sprint training on Sprint Model.

Friday Jul 18, 2014 #

Orienteering 28:40 [3] 3.6 km (7:58 / km)
shoes: Inov8 X-Talon 212 4.0

Cruised the middle distance simulation cos my cold is not fully better yet. Absolutely smashed the navigation which is a good sign. Not a metre mistake.

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