Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: austrianmike

In the 7 days ending Nov 30, 2014:

	activity	#	time	miles		km		+m
	Running	6	3:54:59	28.01	(8:23)	45.08	(5:13)	130
	Football	1	1:30:00
	Orienteering	1	40:05	3.93	(10:11)	6.33	(6:20)	60
	Cycling	1	11:00
	Total	7	6:16:04	31.94		51.41		190
averages - weight:68kg

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Sunday Nov 30, 2014 #

Event: OK Nuts Trophy

Note
weight:68kg

Stretching x2

1 PM

Running (Endurance) 1:20:57 [4] 18.43 km (4:24 / km) +50m 4:20 / km
shoes: Pure Cadence 3

Felt incredibly light today, really floating. Probably helped by being the first time without a backpack in a while. Out to Greenwich along the TP, back up the other side, including in to Russia Docks woodland and out the canal. Along to London Bridge, then stopped at the Tower to get a Boris Bike. Going quite quick, with a medium/high effort. Happy with that

4:30, 4:28, 4:30, 4:27, 4:17, 5:49 (1.35k), 4:27, 4:14, 4:30, 4:20, 4:24, 4:17, 4:23, 4:28, 4:19, 4:17, 4:17, 4:42 (people dodging), 18 (80m)

Cycling (Boris Bike) 11:00 [1]

Back from the Tower to help Anca with the Christmas tree

Saturday Nov 29, 2014 #

Note

Stretching x3

4 PM

Football (Cup match) 1:30:00 [4]

Full match in centre mid. Had a couple of decent shots (inside of post and out behind the keeper, almost a last minute effort from 30yards), and some cracking tackles. 1-1, scored penalty, but we lost on that

Friday Nov 28, 2014 #

Note

Stretching x2

8 AM

Running (Easy) 34:52 [2] 5.7 km (6:07 / km) +20m 6:01 / km
shoes: Nike Free Run

ITW with Anca. Feeling like an unoiled machine... ouch

Thursday Nov 27, 2014 #

Note
(rest day)

Stretching x2
Decided some rest was a good idea

Wednesday Nov 26, 2014 #

Note

Stretching x3, feeling quite tired. Plan is a quality session tomorrow evening, but will see how I feel

8 AM

Running (Easy) 27:14 [3] 5.7 km (4:47 / km) +20m 4:42 / km
shoes: Pure Cadence 3

ITW - wet and chilly. Tower was closed again. Hard work with some tired legs

Tuesday Nov 25, 2014 #

Event: London Night Series 2014-15 #2: Wimbledon Common

Note

Rollering, Stretching x3

7 PM

Orienteering (Wimbledon Night Race) 40:05 [3] 6.33 km (6:20 / km) +60m 6:03 / km
shoes: Innovate Roclite 212

Bit of a minor disaster really. Got myself stuck in a rut from #4 through #8, particularly at #6
#4 - distracted by someone else and dived in way too early
#5 - missed it very slightly (vegetation was weird?)
#6 - found my attackpoint spot on, then must have missed the control by a matter of yards and ended up hacking round green and brambles for 3mins
#7 - took it long and slow to get back into the map
#8 - still very slow, wary of making worse mistakes (out to #9 was also a bit of a hack)
After that it was alright again, still being cautious and stopping sometimes, but managed to find all controls at the first time of asking. Surprised to finish near the top, despite the poor run.
http://www.slow.routegadget.co.uk/rg2/#132&cou...

C • aye but you're running real... 2

Running (Warm up/down & Collecting) 22:12 [2] 4.15 km (5:21 / km)
shoes: Innovate Roclite 212

Long - Splits

Monday Nov 24, 2014 #

Note

Stretching x4

8 AM

Running (Easy) 35:52 [2] 5.7 km (6:18 / km) +20m 6:11 / km
shoes: Nike Free Run

ITW with Anca. Beautiful morning. A bit extra as the Tower area was closed

6 PM

Running (Easy) 33:52 [2] 5.4 km (6:16 / km) +20m 6:09 / km
shoes: Nike Free Run

HFW with Anca, via Waitrose

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