Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: sjreeve

In the 7 days ending Mar 11, 2017:

activity	#	time	miles		km		+m
Running	5	2:51:00	16.56	(10:20)	26.65	(6:25)	185
Orienteering	1	1:10:35	5.28	(13:22)	8.5	(8:18)	130	14 /	19c	73%
Bike	6	44:14	9.32	(4:45)	15.0	(2:57)	100
Strength & Conditioning	1	30:00
Total	11	5:15:49	31.16		50.15		415	14 /	19c	73%

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Saturday Mar 11, 2017 #

9 AM

Running warm up/down (To parkrun ) 14:04 [2] 1.9 km (7:24 / km)
shoes: Brooks Racer ST5

Running race (Waterworks parkrun ) 19:27 [4] 5.0 km (3:53 / km) +25m 3:48 / km
shoes: Brooks Racer ST5

Running warm up/down (From parkrun ) 44:39 [1] 3.25 km (13:44 / km) +20m 13:20 / km
shoes: Brooks Racer ST5

12 PM

Running warm up/down 4:09 [2] 0.5 km (8:18 / km) +5m 7:54 / km
shoes: Adidas Kanadia 7

Orienteering race (NICS2 Woodburn) 1:10:35 [3] *** 8.5 km (8:18 / km) +130m 7:43 / km
spiked:14/19c shoes: Adidas Kanadia 7

Blue 6.375km 95m
Chose an easy return to orienteering as only really had an hour window for running.
Steady start into the first two controls but really wasn't as into the map for 3, losing time coming out of the forest and looking at reservoir walls. Enjoyed a flowing run through the controls until 9 where I tried to cut a corner and then lost a stack of time negotiating vegetation, same with 10! 11 & 12 were slow with hesitant running. Got back into it but properly messed up 17 & 19 by miscounting walls!
Was alone out on the course most of the time so benefited from a lack of pressure. Felt a bit rusty but the slow terrain run relaxed tight legs.