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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: troll feet

In the 7 days ending Mar 10, 2014:

activity # timemileskm+m
  orienteering2 2:41:35 9.87(16:23) 15.88(10:11) 33427 /46c58%
  Street League2 2:12:45 14.37(9:14) 23.13(5:44) 19
  warm up4 49:30 5.19(9:32) 8.35(5:56) 50
  cool down4 39:22 3.65(10:48) 5.87(6:42)
  Total9 6:23:12 33.08(11:35) 53.23(7:12) 40327 /46c58%
averages - sleep:6.2 weight:81.2kg

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TuWeThFrSaSuMo

Sunday Mar 9, 2014 #

11 AM

warm up warm up/down 12:10 [3] *** 1.7 km (7:09 / km) +50m 6:14 / km
shoes: 272's Mudclaw red

orienteering race (Bentley Wood Brown 10.6k) 1:56:30 [4] *** 11.06 km (10:32 / km) +184m 9:43 / km
ahr:147 max:166 spiked:15/27c shoes: 272's Mudclaw red

This area had WOW factor. Amazing runnability. Everything I remembered and more from BNC a couple of years ago. Couple of hiccups, #6 a knoll on area of scattered trees that had low viz and dead clumps of bracken that looked like knolls. Was getting tired after 18 so emphasis was just on getting nav right. #24 caught me out. Slapdash bearing and fumbling way around slope to find a path jct. Lost about five mins . Well planned course, loads of interest
New stable compass from Ultrasport. Worked well, confidence returning :-)
1 PM

cool down warm up/down 10:15 [2] 1.7 km (6:02 / km)
ahr:127 max:137 shoes: 272's Mudclaw red

Nice happy cooldown in sunshine on way back to car park . All downhill

Saturday Mar 8, 2014 #

9 AM

Note
slept:9.0 weight:80.9kg

80.9 - 17.7 - 56.5
6 PM

warm up warm up/down (Easier warm up) 10:02 [2] 1.82 km (5:31 / km)
shoes: 270 Claws (Apr2013)

Slower warm up than usual. Concerns over fatigue from SL Wed & Thur.
Went from slow start gradually increasing pace to about 5min/km pace near end.
Felt happy, good Podrunner music on iPod.

orienteering race (Tandle Hill NWNL Green ) 45:05 [3] ** 4.82 km (9:21 / km) +150m 8:06 / km
ahr:147 max:170 spiked:12/19c shoes: 270 Claws (Apr2013)

Ran 3.9km (195m) Green as fatigue concerns after 2 hard SL events this week where I gave my all. Blue was 5.2 and 250 climb.
Major nav issues again. Compass troubling me big style. 2-3 a good long leg but bearing took me wrong side of a fenced area half way across leg and I kept heading right and climbing to hit it. Never saw it as too far right. Ended up on parallel error about 200m N of control. Poor for a leg of 550m in length. Didn't have enough confidence in compass to go hard on the bearing.
New compass tomorrow at Bentley event
7 PM

cool down warm up/down 10:30 [2] 1.37 km (7:40 / km)
shoes: 270 Claws (Apr2013)

Happier slower cooldown than of late. Nice evening, mild. Orienteering tonight not too taxing despite nav issues

Friday Mar 7, 2014 #

9 AM

Note
slept:5.5 weight:80.9kg (rest day)

80.9 - 17.7 - 56.5
Rest day today. Very tired after SLs on consec nights

Thursday Mar 6, 2014 #

6 AM

Note
slept:5.0 weight:81.2kg

81.2kg - 17.8 - 56.3%
6 PM

warm up warm up/down (Sale warm up) 10:03 [3] 1.82 km (5:31 / km)
ahr:142 shoes: Saucony Fastwitch

Felt heavy legged from last night SL so didn't push the warm up. Ten mins instead of usual 15. Felt heavy legged when started out but better for the ten mins

Street League race (Sale/Timperley MDOC SL) 59:10 [5] * 10.07 km (5:53 / km) +3m 5:52 / km
ahr:156 max:190 shoes: Saucony Fastwitch

For the Special Event (prize giving) every control had same value.
MDOC points quota rewarded those with poor runs for the season, which didn't work well at all. Meant the stronger runners had zero chance of getting anywhere near the top of the results. At least it was another run out on an enjoyable area
8 PM

cool down warm up/down 8:36 [2] 1.26 km (6:50 / km)
ahr:133 shoes: Saucony Fastwitch

Had to drag self out of pub on this one. Socialled post run for about 20 mins (too long) before recovery jog

Wednesday Mar 5, 2014 #

5 AM

Note
slept:5.5 weight:82kg

82.0 - 18.2 - 56.2
6 PM

warm up warm up/down 17:15 [3] 3.01 km (5:44 / km)
ahr:143 shoes: Saucony Fastwitch

Partly with ES for ten mins then back out at faster pace
7 PM

Street League race (St Annes SROC 75 mins) 1:13:35 [4] * 13.06 km (5:38 / km) +16m 5:36 / km
ahr:161 max:172 shoes: Saucony Fastwitch

Not a bad run. I'd set myself the option of going clockwise beforehand so ran from the start. Middle section from 45-55 mins could have been better planned had I looked at the whole picture and not chasing the highest 60 values. Think I got 78% of winner Slang which was a nice surprise.
8 PM

cool down warm up/down (Cooldown with Paul T) 10:01 [2] 1.54 km (6:30 / km)
ahr:142 shoes: Saucony Fastwitch

Slightly too fast with Paul T, who then doubled back with Mark for a few extra minutes. Cooldowns need to be nearer 7min/km

Tuesday Mar 4, 2014 #

6 AM

Note
slept:6.0 weight:81kg

81.0 - 18.0 - 56.3

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