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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rosco

In the 7 days ending Mar 10, 2014:

activity # timemileskm+m
  Running3 2:49:58
  Orienteering2 1:05:53 2.81 4.5350c
  Mr Miyagi Training Camp1 30:00
  Pilates1 30:00
  Circuits1 30:00
  Total4 5:25:51 2.81 4.5350c
averages - weight:68.6kg

» now

Monday Mar 10, 2014 #

Pilates 30:00 [1]

Circuits 30:00 [2]

Mainly exercises to help my Achilles.

Sunday Mar 9, 2014 #

Running long 1:39:58 [3]
shoes: Asics Gel Fuji Trainer 2

Long run with Fi from the uni, up Dumyat, down through Minewoods and back through Bridge of Allan. Wet.

Mr Miyagi Training Camp 30:00 [1]

4.5 hours of gardening.

Saturday Mar 8, 2014 #

Orienteering race 10:54 [5] *** 2.13 km (5:07 / km)
15c shoes: Inov8 X-Talon 212

INTrepid race 1, Livingston. Easy course but not a good performance; scrappy.

Orienteering race 13:57 [5] *** 2.4 km (5:49 / km)
19c shoes: Inov8 X-Talon 212

Race 2. Much trickier course, but much better performance, feeling like attacking. Only issue was getting distracted by 2 wee girls at 10 and exiting through the wrong alley.

Running warm up/down 40:00 [3]
shoes: Inov8 X-Talon 212

Various warming up and down.

Wednesday Mar 5, 2014 #

Orienteering race 41:02 intensity: (31:02 @3) + (10:00 @5) ***
16c shoes: Inov8 X-Talon 212

FVO night o, Tulliallan.

Started off reasonably well for a change (may have got a sneaky peak at 1) but it wasn't to last. In the excitement of trying to keep in touch with GG and Daniel I managed to run from 3 to 5. Once there, wondering why the other two had veered off line, I realised I no longer had an SI card on my finger. I dithered around, searching, wondering whether I should retrace my steps. This allowed the others to get back in front.

I chased after them, but wasn't really focused any more, if I ever had been, especially when I realised I'd missed 4 out. By 9 I was all on my own so trotted round the next few until 14. Then I headed over to 3 to play hunt the SI card. 20m out of 3, at the top of a steep bank I spotted it! Delighted. Jogged round the last two, didn't see much point in racing Roger.

Running 20:00 [3]
shoes: Inov8 X-Talon 212

Collecting a few flags with the boyz.

Running warm up/down 10:00 [3]
shoes: Inov8 X-Talon 212

Tuesday Mar 4, 2014 #


Physio. Achilles not too bad, now have some good exercises to do to sort it.... Just need to do them. Root cause seems to be my loose left ankle from a series of sprains ahem twenty years ago.

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