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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mikeyA

In the 7 days ending Feb 26:

activity # timemileskm+m
  Orienteering9 8:13:06 48.98(10:04) 78.83(6:15)
  Running14 7:03:50 51.2(8:17) 82.4(5:09)
  Total14 15:16:56 100.18(9:09) 161.23(5:41)

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MoTuWeThFrSaSu

Sunday Feb 26 #

7 AM

Running 33:42 [3] 7.1 km (4:45 / km)
shoes: Inov8 X-Talons 212s

Last run in Spain. Up way too early but had to be done to avoid 2 and a half hours this evening. Was very misty and mysteriously a 6 foot fence had been erected across the path since I ran the same route on Friday which I had to climb. Annoyingly, got a blister on my left big toe :(
2 PM

Running long 1:36:12 [3] 18.06 km (5:20 / km)
shoes: Inov8 X-Talons 212s

Long run with Tim. Meadows, B&B, Mortonhall and home.

Running 1:56 [3] 0.46 km (4:12 / km)
shoes: Inov8 X-Talons 212s

Miscalculated the distance needed after the long run oops. Lap of the block just to make sure. Didn't draw a 100 with my trace or anything silly like that as this is just a standard weeks work and I don't like to show off.

Saturday Feb 25 #

10 AM

Running warm up/down 10:06 [2] 2.02 km (5:00 / km)
shoes: Inov8 X-Talons 212s

Up.

Orienteering race 14:46 [4] 3.3 km (4:28 / km)
shoes: Inov8 X-Talons 212s

A forest sprint in Guardamar. Ran fairly well. Lost about 20 secs to thinking I was going to 11 instead of 6 and stopped short of 6 as a result. Was bang on line as well. Also lost 10 secs on 3 controls searching for the tape.

3DReRun - http://3drerun.worldofo.com/?id=-400450&type=i...

Running warm up/down 19:21 [2] 3.46 km (5:36 / km)
shoes: Inov8 X-Talons 212s

Down along the beach.
3 PM

Running warm up/down 5:52 [2] 1.12 km (5:14 / km)
shoes: Inov8 X-Talons 212s

Up.

Orienteering 1:18:37 [3] 11.71 km (6:43 / km)
shoes: Inov8 X-Talons 212s

Chilled around a star course on Guardamar again. Bit bonky by the end and was losing concentration.

Running warm up/down 7:40 [2] 1.29 km (5:57 / km)
shoes: Inov8 X-Talons 212s

Down.

Friday Feb 24 #

12 PM

Running 33:26 [3] 7.02 km (4:46 / km)
shoes: Asics trainers

Bit of a lie in today. Straight out of bed and into the miles. A very nice cruise around some trails and then back down the beach with Trim, The Skunk and Euzie.
5 PM

Orienteering 55:22 [3] 7.96 km (6:57 / km)
shoes: Inov8 X-Talons 212s

Training on Guardamar south this time. Not as nice as the north with half the area being green shrubs. The map is perfect however and shows the ways through the green however at points I couldn't concentrate enough and got stuck in a large patch for about 5 minutes which didn't help my enjoyment.

Running warm up/down 44 [2] 0.13 km (5:38 / km)
shoes: Inov8 X-Talons 212s

Warm down. Lol.
6 PM

Running 1:06:39 [3] 13.62 km (4:54 / km)
shoes: Inov8 X-Talons 212s

Ran home from training. Got a bit lost trying to find my way over the marina thingy. Nice enough run though.

Thursday Feb 23 #

11 AM

Running warm up/down 17:13 [2] 3.12 km (5:31 / km)
shoes: Asics trainers

Up.

Orienteering 22:08 [3] 4.12 km (5:22 / km)
shoes: Asics trainers

Sprint training. Feeling very very tired.

Running warm up/down 9:12 [2] 1.67 km (5:31 / km)
shoes: Asics trainers

Down.
3 PM

Running warm up/down 11:15 [2] 2.02 km (5:34 / km)
shoes: Inov8 X-Talons 212s

Up.

Orienteering 36:51 [4] 6.86 km (5:22 / km)
shoes: Inov8 X-Talons 212s

1st leg relay training. I.e Mass start trains. In a really nice bit of forest that was different to the dunes. Needed to trust your compass a lot which I didn't on the first loop. Got better navigationally but died pretty quickly and was getting dropped fairly hard.

Running warm up/down 7:59 [2] 1.45 km (5:30 / km)
shoes: Inov8 X-Talons 212s

Cut it 2 loops short and jogged back with the Fell.

Wednesday Feb 22 #

11 AM

Running warm up/down 2:33 [2] 0.51 km (5:00 / km)
shoes: Inov8 X-Talons 212s

Up.

Orienteering long 1:52:55 [3] 17.98 km (6:17 / km)
shoes: Inov8 X-Talons 212s

100 controls, 16km course on Guardamar (again.) Bonked hard midway but picked up a bit towards the end. Plenty of mistakes but nothing more than about a minute. Quite epic.

Running warm up/down 3:28 [2] 0.65 km (5:20 / km)
shoes: Inov8 X-Talons 212s

Down.
9 PM

Running 54:22 [3] 10.84 km (5:01 / km)
shoes: Asics trainers

Nice cruise down to the beach, around the town, a bit in the forest and then around Las Marina.

Tuesday Feb 21 #

11 AM

Running warm up/down 10:31 [2] 1.86 km (5:39 / km)
shoes: Inov8 X-Talons 212s

Accom out to the start. Decided to go down the path which was actually a line of sand. Nearly got lost finding it.

Orienteering 1:19:23 [3] 11.49 km (6:55 / km)
shoes: Inov8 X-Talons 212s

10.9km star course on Guardamar south. 4 loops that all came back to the start. Just ran them all consecutively. 1 monumental miss when I stopped to early thinking I'd found 9 and then thought I'd found 10 as well only when I was exiting that one I realised that I hadn't been to 9. Started to almost do a talk o with myself in my head and actually worked really well and nearly no misses afterwards. Only misses when I lost concentration doing that and reverted to my normal technique of seeing a feature and then looking at the map to work out what it was. Dying a bit at the end with a lack of water. So sunny today.

Running warm up/down 12:25 [2] 2.25 km (5:31 / km)
shoes: Inov8 X-Talons 212s

Ran back through the terrain as it was faster than the 'path'.
5 PM

Running warm up/down 4:12 [2] 0.85 km (4:56 / km)
shoes: Inov8 X-Talons 212s

Up.

Orienteering 47:59 [3] 7.97 km (6:01 / km)
shoes: Inov8 X-Talons 212s

Got this year's maps now. Another middle around Guardamar. Took this one a bit harder and after the first 3 I got into it and everything started to flow better. 1 other miss where I stopped a ridge too early and turn round to relocate.

Running warm up/down 8:06 [2] 1.55 km (5:14 / km)
shoes: Inov8 X-Talons 212s

Extended warm down.

Monday Feb 20 #

Running warm up/down 6:56 [2] 1.35 km (5:08 / km)
shoes: Inov8 X-Talons 212s

Up and down between the area and the accommodation.

Orienteering 45:05 [3] 7.44 km (6:04 / km)
shoes: Inov8 X-Talons 212s

Cruise around a middle course from last year's map package. Our maps haven't turned up yet so borrowed some left over ones from last year. The forest is so so nice. Pretty clean except for one control where I stopped too early and with no flags ran off and hen realised I was in the wrong place so went back and found the actual control. Also in retrospect I never made it to 24. Did think it looked a bit funny and how 25 arrived super fast.

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