Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mark3

In the 7 days ending Mar 25, 2018:

activity	#	time	miles		km		+m
Running - Road/Track	4	2:28:41	19.73	(7:32)	31.75	(4:41)	368
Running - Trail	1	1:22:54	7.64	(10:51)	12.29	(6:45)	392
Orienteering - Urban	1	1:05:10	8.54	(7:38)	13.74	(4:45)	220
Orienteering - Forest	1	48:57	4.7	(10:25)	7.56	(6:28)	125
Total	6	5:45:42	40.6	(8:31)	65.34	(5:17)	1105

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Sunday Mar 25, 2018 #

Orienteering - Urban race (Macclesfield) 1:05:10 [5] 13.74 km (4:45 / km) +220m 4:23 / km
ahr:147 max:172 (sick) shoes: Adidas Adios 3

Basically pwned everyone:
https://www.mdoc.org.uk/results-archive/2018/2018-...
http://www.mdoc.routegadget.co.uk/rg2/#279&cou...
Although it's not a proper victory if Leon isn't there...

Some marginal choices but I'm happy with the ones I made in the most part. Won the leg I went down a dead end on so can't really claim a time loss there.didn't see black line to 19 until too late to get the optimum route,10s maybe. 22 and 23 my two worst controls, splits say I lost 30s on each.went into and out of 22 to the S whereas N is better, but it doesn't look like a minute mistake! Luckily I had enough of a lead to get away with it.happy with rest.

Definitely on very last stages of illness; mucus has returned to normal colour (aren't you glad you're reading this). Happy with how I was running although my suspicious inner-ankle niggle is back and I might have to see a physio since I have no idea what it might be despite googling. Will probably get the house move sorted first, though, because at the moment I have no idea how much money I have and how much has been earmarked for expenses.

C • Rather long..... 2

Saturday Mar 24, 2018 #

Running - Road/Track race (Parkrun - Congleton) 18:10 [5] 5.0 km (3:38 / km) +7m 3:36 / km
ahr:142 max:159 (sick) shoes: Adidas Adios 3

Flat, good conditions, warmer than expected, well paced. Definitely a PB course. Fastest I've run for 14 months so really pleased given the illness (which whilst definitely improving is still very much present).

Orienteering - Forest race (JOK Chasing Sprint prolog) 26:08 [5] 3.89 km (6:43 / km) +73m 6:09 / km
ahr:152 max:180 (sick) shoes: X-Talon 225 (July 2017)

Went for this rather than the fell race in the end to maximise the chances of being able to run tomorrow too :)

Rough in places but not too bad.nav was pretty good, some bad choices, one compass mistake on 8 trying to go straight but actually going due West but well rescued by contours.

4th and about a minute down on 3rd, 30s up on 5th. Should be a good chase; will aim to stay safe and do my own thing.

Orienteering - Forest race (JOK Chasing Sprint chase) 22:49 [5] 3.67 km (6:13 / km) +52m 5:48 / km
ahr:139 max:160 (sick) shoes: X-Talon 225 (July 2017)

Steady start, made some safe choices to get into it. Was about to make a mistake on #6 by going too high, but saw Zoe coming back down from too high which saved me and also meant I'd caught a minute.

Decided to follow Zoe.

Together to 7 and then followed her to 8 and we both went too far left; damn you Zoe! I almost think this was intentional so I lost confidence in her...overtook to 10 and then rather than doing the sensible thing of staying together I went straighter to 11 which was far less safe, missed the control and she got past me again; didn't see her after that.didn't really do anything else wrong but was a bit tentative after the mistake.

4th, so no-one caught me :)

Really enjoyed it actually, reminded me why I like o. Good to have the close competition from Zoe, good practice for the JK relay next week.

Friday Mar 23, 2018 #

Note
(sick) (rest day)

Coughing all last night, up at 2:30am to Google natural remedies (I don't own any cough syrup or Lockets or anything).
Ended up mixing honey and whiskey, which not only worked like a charm but was also lovely. Possibly because I still had the cough, but no longer cared.

Thursday Mar 22, 2018 #

Running - Road/Track (MH Road Training) 1:05:48 [4] 12.92 km (5:06 / km) +158m 4:48 / km
ahr:136 max:156 (sick) shoes: Hoka Cavu

First Thursday run, with the A/B group. Turns out they are considerably faster than the other groups I've run with - apparently they usually run further than this too!
Managed to keep up but definitely more of a run and less of a jog than usual.

Wednesday Mar 21, 2018 #

Running - Trail 1:22:54 [3] 12.29 km (6:45 / km) +392m 5:49 / km
ahr:134 max:157 (sick) shoes: X-Talon 212 (May 17)

Steady run with the fell group; quite a bit of road but good chat (mainly moaning about how we're all ill).

Tuesday Mar 20, 2018 #

Running - Road/Track (Local loop) 40:44 [3] 8.93 km (4:34 / km) +127m 4:16 / km
ahr:136 max:158 (sick) shoes: Hoka Cavu

Still coughing everywhere, running ok though.

Note
(sick)

Parkrun then JOK Chasing Sprint, or Parkrun then Boulsworth Bog fell race?

Tempted by the fell race since there is orienteering on Sunday, but feel like I haven't really done any orienteering for ages and the JK is the week after.

Actually - since the JK is the week after, that's loads of O, so I should do the fell race.

It turns out writing stuff helps me make decisions!

C • O or Fell 6

Monday Mar 19, 2018 #

Running - Road/Track (Evening jog) 23:59 [3] 4.9 km (4:54 / km) +76m 4:33 / km
ahr:133 max:144 (sick) shoes: Hoka Cavu

Stupid migraine right at the time of running club pushed this back to after dinner, which I hate.
I think being ill is making me more susceptible to them. Really fed up of it now, cough and sore throat has been added to list of symptoms. I couldn't recognise my own voice today.

Good thing is that post-ITB stretching and massaging the outside of my quad, didn't feel my knee at all during the run. Now just have to remember to do this before every run.

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