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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Duncan

In the 7 days ending Dec 1, 2019:

activity # timemileskm+m
  Running9 4:35:15 3.11 5.0
  Orienteering4 3:18:57 8.69 13.98 535
  Strength & Conditioning2 1:05:00
  Fell Race1 28:30
  Total11 9:27:42 11.79 18.98 535

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Sunday Dec 1, 2019 #

12 PM

Running warm up/down 5:00 [3]

Orienteering race (Southern Champs) 1:33:57 [3] 13.98 km (6:43 / km) +535m 5:38 / km

Was keen for a bit until I messed up 3. Found Matt at 5 and he dragged me round to 10 where I went for the left routechoice. Saw a Lidingo top running parallel in the white patch to 11 and I thought it was Willy, Matt, Nathan, Hector, Paul Pruzina but discovered at the finish it was actually Zac Hudd.

He was moving okay but catch-upable so I decided to race him to prevent me being out too long. Lots of cat-and-mouse with small misses in the circle through to 25 afterwhich I got away. Surprised to be 2nd. What were you doing Ben Maliphant!?

2 PM

Orienteering race (Maze-O) 2:00 [3]

The weekend catching up with me:

Perfect timing by Ben
C • Amazing 1

Saturday Nov 30, 2019 #

Event: Southern Night Championships
 
Event: Southern Champs Weekend - Middle Distance Event / Championships and Mike Ne
 
9 AM

Running warm up/down 5:00 [3]

Running race (Worcester Woods Parkrun) 18:15 [3] 5.0 km (3:39 / km)

Lovely course: a tarmac run-out followed by two laps of the woods featuring some slight up/down and puddles. Some guy went out fast and I cba to keep-up but he stopped gaining so I decided to close the gap. Then sat on him for one lap until we caught some back-markers. This was annoying on the narrow path but also an opportunity so I weaved away from him to the finish.
11 AM

Running warm up/down 8:00 [3]

Orienteering race (Mallards Pike Middle) 39:00 [3]

I think the last time I ran here it was also a middle. Was not disciplined at all in looking at the map to see the best route/what to look for. Got stuck in the high fence to 14 until a sounder of boar showed me a gap in the fence. Lots of mistakes but was pleased with my running / stability. Map could do with looking at. Jim Bailey is fast.
2 PM

Running warm up/down 5:00 [3]

Fell Race race (1 * Blorenge with Jonny) 28:30 [3]

Actually behind Jonny. Thanks to Matt for tipping me off about this. Good that Jonny was also game. Disappointed in Ben.

The hill/steepness was a lot tougher than I remembered. My head said run but my legs said no and I was well down at the top in 14th though "climbed" to 7th on the descent. Jonny and his social media friend got harshly DSQ for a tiny shortcut due to poor flagging/mapping (standard). +3.20 on my time from 6 years ago.
6 PM

Orienteering race (Southern Nights) 1:04:00 [3]

Slowww. Until I caught Matt Pickering who wanted a race so I sped-up, and thankfully so to keep ahead of Megan.

Friday Nov 29, 2019 #

Note
(rest day)

Thursday Nov 28, 2019 #

Running (10 * 30s Hills with Will) 55:00 [3]

Out across the fields to Lodge Lane for some quicker work with Will. Was gonna do 8 but wasn't feeling too bad so did the full 10. Good distance there and back.

Wednesday Nov 27, 2019 #

Running (3 * Wrekin with Pete) 1:15:00 [3]

Wrekin initiation for Pete. Standard 3 x route but super difficult to see with the mist, and tricky to climb the gully in the mud.

Strength & Conditioning 15:00 [3]

Tuesday Nov 26, 2019 #

Running (2 * The Cloud with Tom) 1:10:00 [3]

Great run out from Congleton with Tom. Didn't have a clue where we were going, nice and muddy and the hill was a lot higher than expected. Sweet training area.

Monday Nov 25, 2019 #

Running (Muddy Monday Midday Mooch) 25:00 [3]

8 PM

Running 9:00 [3]

Strength & Conditioning (R&N S&C) 50:00 [3]

Core, lots of core. I hope to make it out of bed tomorrow but it’s going to be close.

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