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Attackpoint - performance and training tools for orienteering athletes

Training Log: jcampbell

In the last 7 days:

activity # timemileskm+m
  Golf1 1:40:00
  Orienteering3 1:24:03 8.0(10:30) 12.87(6:32) 17065 /65c100%
  running2 47:44 4.97(9:36) 8.0(5:58)
  BOSU Balance Ball1 15:00
  Power Plate Exercises1 8:00
  Ski Erg Machine1 5:09 0.62(8:17) 1.0(5:09)
  Total5 4:19:56 13.59 21.87 17065 /65c100%
averages - sleep:8.1 rhr:61

Thursday Jul 18 #

running 42:44 [3] 4.52 mi (9:27 / mi)
ahr:138 max:159 rhr:65 slept:9.0 shoes: Altra Timp 4 (3)

7.05pm: Anster Allsorts run. Started in Pittenweem and out past dump and over track to Anstruther and down past golf course tp Pittenweem and back near new houses being built by old farm and into Pittenweem. Fun run. A bit sluggish with sore gluts and tight hamstrings.

Wednesday Jul 17 #

BOSU Balance Ball 15:00 [1]

9.30am: Gym - BOSU ball exercise routine.

Ski Erg Machine 5:09 [3] 1.0 km (5:09 / km)

Gym: ski erg machine. Decided to see how long it would take to do 1 km as not done below. This set a baseline.

Power Plate Exercises 8:00 [1]

Gym: Shortened Powerplate exercise routine as managed to schedule a massage.

Golf 1:40:00 [1]

3.20pm: 9 hole Round of golf at Elie with Carol & Robin.

Tuesday Jul 16 #

Orienteering 20:41 [4] *** 2.06 mi (10:02 / mi) +70m 9:05 / mi
ahr:150 max:173 spiked:18/18c rhr:62 slept:7.6 shoes: Altra Timp 4 (3)

11.34am: WOC Tour Day 5: Wester Hailes course 5, 3.0k 70m climb.
Fun fast course after watching the WOC knock-out qualification races. Had the wrong shoes on as should have had studs on as a lot of grass and muddy paths. Slow into 1, then messed up number 2 and lost a good 40 secs. Clean run up to the the timed crossing control 12. Then what should have been an easy leg, I got totally confused looking for control 13 down the road and round the corner, before I realized I’d already punched it once crossed timed crossing! A dumb mistake.I then had to backtrack to go to 14 and now looking at map it would probably have been quicker at that point to have continued on the road, over bridge and back to 14. Lost close to 2 mins. Clean for the remaining 4 controls.
Despite a dumb error, enjoyed the course.

Monday Jul 15 #

Orienteering race 34:43 [4] *** 3.24 mi (10:43 / mi) +100m 9:47 / mi
ahr:152 max:173 spiked:20/20c rhr:60 slept:8.0 shoes: Altra Timp 4 (3)

12.27pm: WOC Tour Day 4: Historic Edinburgh, Course 5, 4.9k, 100m climb.
Really exciting course through the old town of Edinburgh. Dodging tourists was another challenge. Pushing really hard around to the timed crossing just by the Art College. Then made my mistake going to 17 as had a hard time working out the right entry point into the old infirmary complex and ended up going to 18 first instead of 17 so had to back track. Lost 3 minutes and dropped from 6 to 17th. Pushed hard the last few controls. The frustrating thing is that with the timed crossing this was the perfect time to have a defined plan of attack for the next control. C’est la vie.
This was one of the most fun events I’ve done in a long time, and goodness knows when one will get the opportunity to run there again.

Sunday Jul 14 #

Orienteering race 28:39 [4] *** 2.7 mi (10:37 / mi)
ahr:153 max:171 spiked:27/27c rhr:56 slept:8.0

3.28pm: WOC Tour Day 3 - HWU Riccarton Campus, Course 5, 4.5k 45m climb.
Started the day watching the WOC mixed Sprint Relay races which were really exciting including an interesting little maze section within the Oriam building just by the finish. Great to see Alison running on the USA team.
Only mistake was right at the beginning as went around the start building and took not most direct route to 1. After that a clean run, a coupe of hesitations, but very happy that physically I was stronger than I thought.
Enjoyed the course.

running 5:00 [1] 0.45 mi (11:07 / mi)
shoes: NVii Ultimate F2

Warm down jog after race

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