Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: sandrunner

In the 7 days ending Nov 10, 2012:

activity

time

miles

Running

7:19:54

47.27

(9:18)

76.08

(5:47)

Orienteering

3:08:54

14.94

(12:39)

24.04

(7:51)

Total

10:28:48

62.21

(10:06)

100.12

(6:17)

3:30

0:00

» now

Saturday Nov 10, 2012 #

3 PM

Running warm up/down 16:34 [3] 3.6 km (4:36 / km)

Running tempo 13:50 [5] 3.6 km (3:51 / km)

Aimed for 3.6km at 10k pace. Warm up was tough so expectations bit low. Did ok in circumstances and considering wearing trainers and path wet. Nice even pacing although bit slow. 500m splits: 1.57, 1.57, 1.57, 1.57, 1.56, 1.54, 1.51.

8 PM

Running 51:03 [3] 10.38 km (4:55 / km)

Mental toughness 1 Weather 0 :-) Would've been so easy not to train in the heavy rain. Kept trying to put it off sitting in van listening to sport on radio, playing some music, looking at attackpoint but finally took the plunge!! Glad I did.

Friday Nov 9, 2012 #

1 PM

Orienteering 13:12 [1] 1.04 km (12:42 / km)

4 PM

Orienteering 50:32 [2] 5.25 km (9:38 / km)

Thursday Nov 8, 2012 #

3 PM

Orienteering 1:03:40 [2] 6.95 km (9:10 / km)

Lovely seeing two red squirrels in different parts of wood. First very dark, the other quite orange.

7 PM

Running warm up/down 20:38 [2] 3.02 km (6:50 / km)

R5k area with TP.

Running tempo 8:11 [4] 2.12 km (3:52 / km)

3 continuous 700m laps with TP at her 10k pace.

Running warm up/down 12:05 [1] 1.64 km (7:22 / km)

With TP.

Wednesday Nov 7, 2012 #

7 PM

Running warm up/down 10:00 [1] 1.5 km (6:40 / km)

Orienteering race 1:01:30 [4] 10.8 km (5:42 / km)

TP chose route and navigated. She opted for southern route. Did well although map suspect nr 61 and location was dubious, 31 possibly. After 450 points Trace chose route but I navigated (TP got us to 6.3km in 37.01) . Got another 350 in 4.5km. Fast finish - final 2.6km in 11.30. 1.30 late though!!

9 PM

Running warm up/down 5:00 [1] 0.7 km (7:09 / km)

Tuesday Nov 6, 2012 #

4 PM

Running 52:06 [4] 10.72 km (4:52 / km)

Triangle a/c-Junction A full loop-Junction A 1k loop-Triangle c/w. 10k was exactly at main traffic lights (48.25). Detail: 8.50 Triangle, total 12.20 to woodland path then 6.21 to A, 6.35 to T-junction, 4.04 to A, 2.37 to turn off, 1.00 to main track, 1.25 to A, 6.04 to Sunday start, 11.33 to end including 8.28 triangle.

5 PM

Note

Didn't feel like training but got into it and ended with an unplanned quality session. Great running along woodland paths at dusk.

Monday Nov 5, 2012 #

12 PM

Running 40:14 [3] 5.54 km (7:16 / km)

R5k 3x700m loop aiming for 10k race pace to get used to that rhythm. Bit slow, thought it felt too easy. 2.55/2.50/2.53. Saw Keith.

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.

C • getting lost 2

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.

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