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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: awk

In the 7 days ending Jan 27, 2014:

activity # timemileskm+m
  Running4 1:38:00 7.77(12:37) 12.5(7:50)
  Terrain Orienteering1 51:00 3.42(14:55) 5.5(9:16) 300
  Urban Orienteering1 36:00 3.98(9:03) 6.4(5:38)
  Total4 3:05:00 15.16(12:12) 24.4(7:35) 300

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Sunday Jan 26, 2014 #

Terrain Orienteering 51:00 [4] 5.5 km (9:16 / km) +300m 7:17 / km

EUOC event: Arthur's Seat. Green 4.3k/260m. 50:51/48:15. Treated as training run - level 4 because of hills. Weather: very windy and wet for first half. Downgraded from Blue to get an earlier start. Technically sloppy - messed up route choice on score section, which meant ran longer and over 300m climb, and took too long settling down. A couple of other 30 sec+ errors, one inverting contours on the easy 19 (1m), another standing within 10m of control and not able to see it (22) - a total of at least 3 mins, perhaps more. Also, very poor on hills as expected: lost shedloads of time (aside from mks) on uphill section from 16-21 (desperate on 17!). A lot of work to do physically and technically in terrain. Great course though.
All in all, a brilliant weekend organised in horrible conditions - mega-thanks to EUOC.

Running warm up/down 15:00 [2] 1.0 km (15:00 / km)

Saturday Jan 25, 2014 #

Urban Orienteering race 36:00 [4] 6.4 km (5:37 / km)

Edinburgh Urban Race Course D, M55 36:12/36:06 (Donald P). Reasonably clean run, although missed a couple of optimum routes (2, 11); another couple of hesitations to read very narrow gaps on the map. Took 30 secs or so to settle in, but then kept good rhythm throughout. Given state of fitness, inevitable that lost time on easier legs near end, but really pleased given context. Also pleased to stay in front of DP (@ 2mins), although he lost about 50s on locked gate, so gap a wee bit wider than might seem. Even allowing for that, was leading at 15 - and then the running started kicking in! Superb planning - one of the best planned urban races I've done.

Running warm up/down 15:00 [2] 1.0 km (15:00 / km)

Thursday Jan 23, 2014 #

Running 30:00 [2] 3.0 km (10:00 / km)

Warming up, running , warming down with children in XC races at Sedbergh. Very, very muddy. Not a proper training session, but the only one able to do today!

Wednesday Jan 22, 2014 #

Running 38:00 [4] 7.5 km (5:04 / km)

School to Shipley, via Nab Wood. Pushing it.

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