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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: candyman

In the 30 days ending Apr 30, 2011:

activity # timemileskm+m
  Orienteering6 4:09:13 25.62(9:44) 41.22(6:03) 616
  Running6 3:05:43 20.19(9:12) 32.49(5:43) 517
  Total9 7:14:56 45.81(9:30) 73.72(5:54) 1133
  [1-5]9 6:37:04

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Sunday Apr 24, 2011 #

11 AM

Running warm up/down 11:40 intensity: (6 @0) + (41 @1) + (3:43 @2) + (7:10 @3) 2.15 km (5:26 / km) +75m 4:37 / km
ahr:160 max:174 shoes: inov-8 oroc 280

Was running pretty late so fast run to the start.

Orienteering race 46:18 intensity: (10 @0) + (25 @1) + (5:16 @2) + (31:11 @3) + (9:16 @4) 6.18 km (7:29 / km) +257m 6:12 / km
ahr:167 max:178 (injured) shoes: inov-8 oroc 280

About the first third of the long race, was enjoying it and feeling good, successfully negotiated the gaffled loop and then did my ankle running down to the road crossing, gutted going to have to miss the relay now as well.

Definitely didn't wear a gps, it was a WRE.

Saturday Apr 23, 2011 #

9 AM

Running warm up/down 10:06 intensity: (2:36 @0) + (1:53 @1) + (5:37 @2) 1.37 km (7:22 / km) +3m 7:18 / km
ahr:135 max:157 shoes: inov-8 oroc 280

warm up to start

Orienteering race 53:26 intensity: (3 @0) + (24 @1) + (16:54 @2) + (15:10 @3) + (20:55 @4) 7.82 km (6:50 / km) +39m 6:40 / km
ahr:173 max:183 shoes: inov-8 oroc 280

Middle race, bad start better middle and end.

Friday Apr 22, 2011 #

Event: JK 2011
 
1 PM

Orienteering race 18:10 intensity: (3:22 @3) + (10:49 @4) + (3:59 @5) 3.53 km (5:09 / km) +15m 5:03 / km
ahr:176 max:190 shoes: inov-8 x-talon 190

JK Sprint, of course I didn't carry my gps, it was a WRE.

Sunday Apr 10, 2011 #

Note
(injured)

Hmm, landed badly on my right arm at the British Middles today and have done some significant damage to the stabiliser muscles around my R scapula, ouch...
10 AM

Orienteering race (British Middle) 54:51 intensity: (3:15 @0) + (6:10 @1) + (12:59 @2) + (31:56 @3) + (31 @4) 7.44 km (7:22 / km) +134m 6:46 / km
ahr:156 max:182 shoes: inov-8 oroc 280

Reasonable start although my legs were feeling dead after yesterdays race. Was a bit scrappy ona couple and then got in to a rythymn (at least with the o - the running was still a struggle). Then tripped over a tussock and landed on another which wrenched my shoulder blade a bit. Didn't think much of it but then it started getting worse and I couldn't hold my map up as high as I needed to. After a few legs started walking and decided just head back to the arena as was getting quite painful. After a few hundred metres I realised I was heading towards my next control anyway, told myself to harden up and ran round the rest of the course.

Uncomfortable drive home.

Saturday Apr 9, 2011 #

Event: British Sprint and Middle Champs
 
11 AM

Orienteering race 29:36 intensity: (22:27 @0) + (7:09 @1) 5.34 km (5:32 / km) +75m 5:11 / km
ahr:141 max:193 shoes: inov-8 x-talon 190

Sprint Qualifier (including warm-up). Really fun course around University of Brighton and University of Sussex. Achilles grumbling a bit by the end of what was the fastest running I have done for months (although that isn't saying much).

Running 9:26 intensity: (2:36 @0) + (6:50 @1) 1.6 km (5:54 / km)
ahr:121 max:138

cool down

Friday Apr 8, 2011 #

1 PM

Running 1:00:00 intensity: (5:07 @0) + (14:14 @1) + (30:50 @2) + (9:26 @3) + (23 @4) 9.49 km (6:19 / km) +114m 5:58 / km
ahr:146 max:178 shoes: inov-8 f-lite 230

Some pre sprint champs training in Guidford with GG and BJ, good warm up and then running around watching the other two run around the loops I had planned.

Tuesday Apr 5, 2011 #

1 PM

Running 36:18 intensity: (1:04 @0) + (9:03 @1) + (14:56 @2) + (11:13 @3) + (2 @4) 6.87 km (5:17 / km) +162m 4:44 / km
ahr:149 max:175 shoes: inov-8 f-lite 220

Lunchtime run, started off with Sarah and Caroline and then picked up the pace a bit when they turned off. Great day to be out.

Sunday Apr 3, 2011 #

11 AM

Running 58:13 intensity: (28 @0) + (12:27 @1) + (42:49 @2) + (2:29 @3) 11.01 km (5:17 / km) +163m 4:55 / km
ahr:148 max:164 shoes: inov-8 f-lite 230

Was going to be a long run but still feeling pretty flat so just did a loop along rivelin and then back porter valley to Kim and Richard's to pick up our car.

At least good to be back out running after such a bad start to the week - hopefully be properly back in to things next week.

Saturday Apr 2, 2011 #

11 AM

Orienteering race 46:52 [4] 10.91 km (4:18 / km) +96m 4:07 / km
shoes: inov-8 x-talon 190

Three by Sprint Race at Nottingham Uni, great stuff!

Should have been disqualified on two of the three by running through an open corridor without spotting the thick black line on the map.

Was amazed at seeing loads of people crossing really obvious back green and thick black lines all over the course.

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