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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: sandrunner

In the 7 days ending Nov 4, 2012:

activity # timemileskm+m
  Running11 9:37:16 55.57(10:23) 89.43(6:27)
  Orienteering4 2:57:37 12.38(14:21) 19.92(8:55)
  Total15 12:34:53 67.95(11:07) 109.35(6:54)

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MoTuWeThFrSaSu

Sunday Nov 4, 2012 #

8 AM

Running warm up/down 7:39 [3] 1.55 km (4:56 / km)

Running long 59:58 [3] 11.16 km (5:22 / km)

Club training lap 1 with others
9 AM

Running long 53:41 [3] 9.97 km (5:23 / km)

Club training lap 2. Nobody else carried on so I did solo which is reflected in the quicker time than normal.
10 AM

Running warm up/down 7:17 [2] 1.31 km (5:34 / km)

Note

Frosty morning. Don't think arms got warm at all. At least it was dry. Woods were lovely.
12 PM

Running long 1:21:38 [2] 9.27 km (8:48 / km)

Woodland trails, sandy paths and 'lost world' with JP. Got tangled in some severe undergrowth trying to find way out of lost world. Garmin trace should be interesting.
7 PM

Note

Garmin trace showed we were within 35m of escape at one point. Unfortunately I took us on a 20 minute detour!! At least that meant we got great view of red squirrel which noisily scolded us for being in its territory.

Saturday Nov 3, 2012 #

1 PM

Orienteering warm up/down 26:47 [1] 2.29 km (11:42 / km)

Orienteering race 47:58 [3] *** 9.1 km (5:16 / km)

Lost min 1.42 to 1, otherwise ok. Gate issue 3-4 involved long detour.
2 PM

Orienteering warm up/down 28:34 [1] 3.5 km (8:10 / km)

Friday Nov 2, 2012 #

2 PM

Running 1:47:54 [2] 15.02 km (7:11 / km)

Total explore. With weather set to deteriorate I opted for late lunch run in case this evening's sessions don't go ahead. Close up buzzard action which then soared above until I was out of its zone. Saw woodcock shortly after. Highlight was finding entrance to elusive 'Lost World'. Took opportunity to explore it later on - bonus :-) Prolonged hailstorm 3km from end was penalty for staying out too long!!
6 PM

Running intervals 1:05:41 [5] 11.06 km (5:56 / km)

Was half right. Too wet for Jess (got a bandage to keep dry too). Did same R5k session as last night, this time with TP. Heavy hail shower on finishing second set. 16.18/2.25km warm up. 89, 93, 95, 94/92,96,93,92/94,95,92,88. 53,56,53 for the 300's. All much easier than last night despite being much faster. TP v controlled :-)

Thursday Nov 1, 2012 #

5 PM

Running warm up/down 9:32 [2] 1.77 km (5:23 / km)

Running intervals 43:34 [5] 7.66 km (5:41 / km)

R5k 3 sets of 4x400m, 15s recovery. Jog back from 1.6k to start between sets. 97,99,97,96; 95,98,97,94; 98,100,98,95. Disappointed but weather windy and tired plus surface and dark contributed. Ended with 3x300m with 1 min recovery, flat tarmac 65,61,63 so ended positively :-)
7 PM

Note

Don't suppose 4 consecutive days of speed work helped!!

Wednesday Oct 31, 2012 #

7 PM

Running intervals 26:09 [3] 4.62 km (5:40 / km)

RB terrain time trial 3 x 1.15km/1 min recovery. 2.32/1.05/2.13, 2.30/1.05/2.09, 2.15/1.04/2.02. Fun in dark especially jumping onto log crossing flooded ditch. That slowed S1 first effort. Dog slowed S1 second effort. Used BBL.

Tuesday Oct 30, 2012 #

12 PM

Running 23:18 [2] 3.59 km (6:29 / km)

Wooded trails with JP.

Running intervals 13:05 [4] 1.41 km (9:17 / km)

4 x loop B 300m reps with JP. 86, 84, 86, 83 ( Jess 91, 95, 101, 104). 90s recovery off JP.

Running 32:05 [2] 4.0 km (8:01 / km)

Wooded trails with JP.
5 PM

Orienteering 32:32 [3] 1.32 km (24:39 / km)

Control hanging

Orienteering 8:00 [3] 1.25 km (6:24 / km)

Course checking - A and B

Orienteering 3:46 [3] 0.66 km (5:42 / km)

Course checking - C
9 PM

Orienteering 30:00 [3] 1.8 km (16:40 / km)

Control collecting

Monday Oct 29, 2012 #

6 PM

Running warm up/down 11:12 [1] 1.7 km (6:35 / km)

Club session jog
7 PM

Running hills 27:33 [5] 4.43 km (6:13 / km)

Club session 10 x 255m bridge hills with jog recovery

Running warm up/down 7:00 [1] 0.91 km (7:40 / km)

Club session.

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