Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nobs

In the 7 days ending Jan 10, 2016:

	activity	#	time	miles		km		+m
	Run Road	3	1:48:36	13.73	(7:55)	22.1	(4:55)	540
	Orienteering	1	54:03	5.42	(9:59)	8.72	(6:12)	84	16 /	25c	64%
	Run Offroad	2	24:23	2.61	(9:21)	4.2	(5:48)	81
	Race offroad	1	19:18	3.23	(5:58)	5.2	(3:43)	25
	Total	7	3:26:20	24.99	(8:15)	40.22	(5:08)	730	16 /	25c	64%
averages - weight:60kg

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Sunday Jan 10, 2016 #

12 PM

Run Offroad warm up/down 8:00 [1] 1.3 km (6:09 / km)
shoes: Inov8 x talon 212

1 PM

Orienteering race (Stock Hill Orienteering) 54:03 [3] 8.72 km (6:12 / km) +84m 5:55 / km
spiked:16/25c shoes: Inov8 x talon 212

3 CRAP control
lost 2 mins on each one, was probably running too fast to start off with considering I haven't orienteered in a month.
Although time was crap, most of the controls I spiked, just 3 controls that screwed my run up.
Started fast, but then slowed in second half after mistakes.

C • Not bad 4

Saturday Jan 9, 2016 #

2 PM

Race offroad race (Claysmore XC) 19:18 [5] 5.2 km (3:43 / km) +25m 3:37 / km
shoes: Inov8 x talon 212

All offroad
High Winds, Heavy rain throughout race, very muddy and tough under foot.
Pushed but was careful, eased off in last 200m as there was nobody that close.
Came 4th in senior Boys Race out of about 50 runners.

C • Nice!! 2

Friday Jan 8, 2016 #

Note

Minor hip niggle, probably just a brooze from fall yesterday, felt a little numb today but should be fine for tomorrow's xc

5 PM

Run Offroad (Easy Run ) 16:23 [1] 2.9 km (5:39 / km) +81m 4:57 / km
shoes: Nike flex 2015

Crap Headtorch
Got a bit lost in the woods
very muddy

Thursday Jan 7, 2016 #

2 PM

Run Road long (10km steady run) 48:15 [3] 10.0 km (4:50 / km) +170m 4:27 / km
weight:60kg shoes: Nike flex 2015

Face planted 3km in ripping of a fair amount of skin, so stopped for some TLC from my co-runners.
Felt good pushed a bit on climb back up but mainly a steady effort.

C • Good effort 5

Wednesday Jan 6, 2016 #

Run Road tempo (2 x 1.2km uphill tempo) 25:38 [4] 5.0 km (5:08 / km) +200m 4:16 / km
weight:60kg shoes: Nike flex 2015

Twice up landsdown Road with jog in-between
Warm up and warm down
Felt good but didn't push past my limit

Tuesday Jan 5, 2016 #

Run Road (7km steady cruise) 34:43 [2] 7.1 km (4:53 / km) +170m 4:22 / km
weight:60kg shoes: Nike flex 2015

Felt good
Just a steady cruise

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