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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TortoiseTam

In the 7 days ending Jan 27, 2014:

activity # timemileskm+m
  Orienteering 3 3:10:17 18.91(10:04) 30.44(6:15) 70873 /88c82%
  Road Running5 2:34:37 20.58(7:31) 33.12(4:40) 196
  Gym1 1:00:00
  Trail Running2 54:55 6.69(8:12) 10.77(5:06) 270
  Cycling2 50:55
  Core / S+C1 26:00
  Total10 8:56:44 46.19 74.33 117473 /88c82%
  [1-5]10 7:56:44

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TuWeThFrSaSuMo

Monday Jan 27, 2014 #

8 PM

Cycling 40:22 [2]

21.4km 48m
9 PM

Core / S+C 26:00 [3]

Sunday Jan 26, 2014 #

11 AM

Trail Running warm up/down 4:19 [1] 0.54 km (8:00 / km) +14m 7:05 / km

Very short warm-up in freezing conditions.

Orienteering race 1:08:29 [4] 9.83 km (6:58 / km) +363m 5:53 / km
spiked:32/36c

EUOC Big Weekend - Arthur's Seat - Brown - 8.0km 515m
Interesting twist with a score section first. Got thrown off by the 1:5000 map scale so messed up a little at the start. Messed up another one in the score near the end due to just not seeing the control. Already dead on my feet by this point but forced myself to continue up the hill.Was okay until got to the very top of the hill were the wind physically made it hard to run and ended up loosing time on a couple of controls. No other mistakes but severely lacked motivation so it ended up a bit of a slog. Good course though that really sorted the real orienteers from the light weights.

Saturday Jan 25, 2014 #

12 PM

Road Running warm up/down 5:22 [1] 0.85 km (6:19 / km) +10m 5:58 / km
shoes: Mizuno Wave Rider 16

Almost missed my start so a fairly minimal warm-up.

Orienteering race 50:58 [5] *** 10.41 km (4:54 / km) +136m 4:36 / km
spiked:26/33c shoes: Mizuno Wave Rider 16

Edinburgh Street Race - Men's Open - 6.9km
Not too bad of a race despite a few mistakes and questionable routes. Lost quite a bit of time to 13 by coming out of 12 the wrong way and taking a while to relocate. Fell for the classic 'didn't see the thick black line' to 16 so spent time going back out and round. Lost time to 27 as initially couldn't read the map very clearly but then got stuck on the wrong side of an uncrossable wall. To 30 I took a early turn that resulted in me being able to see the control before going way round to finally get it.
Generally would have liked to be less hesitant as that probably resulted in a lot of time look over the whole course. Physically felt pretty tired around half way thanks to a hard week of training. All in all, a tough course.

Friday Jan 24, 2014 #

2 PM

Cycling 4:51 [1]

1.67km 14m

Gym 1:00:00 [0]

A relatively easy gym session after a tough week. Looking forward to the competition at the week.

Cycling 5:42 [1]

1.68km 24m

Thursday Jan 23, 2014 #

11 AM

Road Running 24:54 [2] 5.54 km (4:30 / km) +54m 4:17 / km
shoes: Mizuno Wave Rider 16

Another morning run. Ran with Liam for most of it but he went on to do a tempo session. Felling stiff in legs but felt better by the end.
7 PM

Trail Running 50:36 [4] 10.23 km (4:57 / km) +256m 4:24 / km

Clyde hill run round the Slacks. Fairly brisk as the first part was on track. Very cold night with ice on the top of the hill. Feeling pretty tired from a tough week.

Wednesday Jan 22, 2014 #

12 PM

Road Running warm up/down 17:53 [2] 4.08 km (4:23 / km) +23m 4:16 / km
shoes: Mizuno Wave Rider 16

Run to Mugdock with O kit in rucksack. Was planning to cycle but after looking at a map it was shorter than I remember so thought I'd run.

Orienteering 47:46 [4] *** 7.05 km (6:47 / km) +156m 6:06 / km
spiked:15/19c

First run of the course that Harrison and Nixon planned for me at the TDS weekend. Good run despite feeling quite tired. Lost some time in the circle of a few controls. Very marshy and hard going underfoot in the terrain.

Orienteering 23:04 [3] 3.15 km (7:19 / km) +53m 6:45 / km

Short corridor exercise that I decided to try out upon the recommendations from the TDS weekend. Surprisingly hard despite knowing the area well. Last two corridor exercises I've done had not ended very well so seemed a good thing to practice.

Road Running warm up/down 17:30 [2] 3.88 km (4:31 / km) +12m 4:26 / km
shoes: Mizuno Wave Rider 16

After a rest and a bit of refuelling, a jog home.

Tuesday Jan 21, 2014 #

10 AM

Road Running 24:43 [2] 5.56 km (4:27 / km) +35m 4:19 / km
shoes: Mizuno Wave Rider 16

Still on study leave but have had all my prelims so I have a lot of time with not much to do. Figured I'd try going for an easy morning run as a bit of an experiment. Felt a bit rough at the start but got better as the run progressed.
7 PM

Road Running warm up/down 10:55 [1] 1.91 km (5:43 / km) +9m 5:35 / km
shoes: Mizuno Wave Rider 16

Easy warm-up with several drills.

Road Running intervals 44:16 [4] 9.49 km (4:40 / km) +48m 4:33 / km
shoes: Mizuno Wave Rider 16

Tough Garscube session 10x 800m (although more like 830m). Reps round the science park anti-clockwise, which always feel more up that down as it has two big ups and no real downs. Felt pretty good throughout and times were very consistent: 2:53, 2:50, 2:49, 2:50, 2:50, 2:51, 2:51, 2:52, 2:51 and 2:53.

Road Running warm up/down 9:04 [1] 1.81 km (5:01 / km) +5m 4:56 / km

Warm-down with dad.

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