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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Hanzie

In the 7 days ending Apr 4, 2016:

activity # timemileskm+m
  Run2 2:32:42 12.02(12:42) 19.34(7:54) 893
  Orienteering3 2:15:20 8.89(15:14) 14.3(9:28) 390
  Warm Up/Down3 1:10:00 4.97(14:05) 8.0(8:45)
  S+C/Core2 1:05:00
  Circuits1 45:00
  Cycling1 45:00 12.43(3:37) 20.0(2:15) 260
  Intervals1 25:00 3.11(8:03) 5.0(5:00)
  Total11 8:58:02 41.41 66.64 1543
averages - weight:48kg

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Monday Apr 4, 2016 #

Note

had follow up neck x ray with a view to an MRI. should have results in 5 or so days
9 AM

Cycling 45:00 [3] 20.0 km (2:15 / km) +260m 2:07 / km

commute and then some

Sunday Apr 3, 2016 #

Warm Up/Down warm up/down 15:00 [3] 1.0 km (15:00 / km)

10 AM

Orienteering race (Long Holme Fell) 48:32 [4] 5.27 km (9:13 / km) +140m 8:08 / km

Took first start as helping, loved being out there on my own and the weather was noice (although not raining) :(
Legs pretty tired so going so slowly that mistakes weren't really possible/no excuses.
undershot no.3 thinking i was there but on the preceding spur.. cocked up no.8 (+3mins) as was a bit confused by the map and was in a reentrant/on a hill/spur/marsh not marked (don't want to make excuses but think it could have been a bit better? only realised it was a bit shite control 14+) although admittedly was about 15m north. strange/slow route choice to 12; I always try and go for the more uphill route and was trying to 'stay high' when in reality had to get on a diff hill. went a bit too far downhill on 13 (+1min). 15/16/17 were death traps but loved the cave

http://www.loc.routegadget.co.uk/rg2/#73&cours...

Saturday Apr 2, 2016 #

2 PM

Orienteering race (Middle Tarn Hows) 41:48 [5] 4.53 km (9:14 / km) +135m 8:02 / km

Took last start as collecting controls.. abso loved it! Loved the rain, loved Derek's beaut course and was running as fast as my little legs could carry me (admittedly quite slowly) but not toooooo far off the pace
Brown
overshot no.2 and was fannying on parallel spur lost probs a min, also banana-ed to 6 getting pushed south by the direction of the slope and then when in the open was a bit high. stopped to do my laces at 13 but that realistically only took like 10 secs, come on. dodgy route to 16 going into parallel reentrant when not needed; was avoiding some windblown and marsh

http://www.loc.routegadget.co.uk/rg2/#72&cours...

Warm Up/Down warm up/down 20:00 [3] 2.0 km (10:00 / km)

3 PM

Orienteering warm up/down 45:00 [3] 4.5 km (10:00 / km) +115m 8:52 / km

collecting controls, in a bit of a hurry

Friday Apr 1, 2016 #

9 AM

S+C/Core 35:00 [3]
(rest day)

Thursday Mar 31, 2016 #

9 AM

S+C/Core 30:00 [3]

5 PM

Run hills (Coniston Old Man) 1:17:42 [4] 10.35 km (7:30 / km) +768m 5:29 / km

Lovely evening run up the Old Man with Natlee, sunny and snowy and views galore
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Natalie found a snow

12935380_1184551638229115_1707328906_n

The view from the summit ahh

Wednesday Mar 30, 2016 #

Note
weight:48kg

eating like a horse :-))))))))
5 AM

Circuits 45:00 [4]

I've gone mad
4 PM

Warm Up/Down warm up/down 35:00 [3] 5.0 km (7:00 / km)

15pre/20post

Intervals intervals 25:00 [5] 5.0 km (5:00 / km)

3[1.5mins(4*400m/40secs rest)]

Tuesday Mar 29, 2016 #

4 PM

Run 1:15:00 [2] 8.99 km (8:21 / km) +125m 7:48 / km

Super easy recovery and debrief with Natalie up over Bigland and along the ridge, stopping for a cup of tea and then home

Some horrendous oing from me this w/e but also some moderately good stuff to come out of it at the start. Felt a bit shite going into day 3 and so cocked up maaaajorly which is very telling of the state of my endurance. V pleased w the sprint, defo the most fun along with the middle despite such massive time losses; I tried so hard to hate the long when I just couldn't get my head into it but this love affair with orienteering will never die and I couldn't bring myself to sack it in (obvs loving the weather too much) *sigh* Looking forward to the coming w/e and having the dippers in a better mood (cumulatively, we had a bit of a shocking JK)

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