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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Jon X

In the 7 days ending Jan 30, 2013:

activity # timemileskm+mload
  Running6 2:33:53 16.73(9:12) 26.93(5:43) 206307.8
  Orienteering4 2:20:12 16.43(8:32) 26.44(5:18) 3141151.3
  Circuits1 30:00120.0
  Pilates1 15:0015.0
  Total7 5:39:05 33.16 53.37 5201594.1
averages - weight:77.3kg

» now

Wednesday Jan 30, 2013 #

9 PM

Running 37:49 [2] 7.01 km (5:24 / km) +50m 5:13 / km
shoes: Brooks Ghost4 Aug 2012

Home from the airport at 9pm, persuaded myself out for a short easy loop.

Tuesday Jan 29, 2013 #

6 PM

Orienteering 31:53 [4] 6.0 km (5:19 / km)
shoes: Inov8 Mudroc 2012

SLOW night-o at Richmond Park. Despite my SE England orienteering upbringing I have never run here before!

Assumed it would be really simple - it was, but that assumption plus headtorches everywhere when near the circle plus multiple unmapped paths together were enough to make me v scrappy early on through the first four. Had a crashing fall on the way to #6 and then missed that too, gave myself a bit of a talking to after that and started to use compass and orienteer properly.

Okay after that and feeling good running. Turns out the guy in the red o-top who ran past me v easily early on was Simonas Krepsta, no shame in not keeping up with him! He ran 28:20.

As ever with these events then based from a pub with great food and beer, missed the start of the pub quiz unfortunately....

Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Inov8 Mudroc 2012

Jog to start, tight right calf afterwards so ten mins extra warm down before heading to pub to download.

Monday Jan 28, 2013 #

6 PM

Pilates 15:00 [1]

Busy there today, we need them to invest in a few more mats!

Circuits 30:00 [3]
shoes: Brooks Ghost 2011

3 sets, worked pretty hard. Legs in pretty good shape after the weekend racing.

Sunday Jan 27, 2013 #

10 AM

Running 20:00 [2] 3.0 km (6:40 / km) +30m 6:21 / km
shoes: Brooks Ghost5 Aug 2012

Warm up to first start, warm down after, mini warm up for second race, team warm down after.

Orienteering race 23:31 [4] 3.5 km (6:43 / km) +165m 5:26 / km
shoes: Inov8 Mudroc 2012

EUOC Weekend Chasing Sprint, Prologue, 4th place.
Robin Galloway 22:18, Martin 22:39, Jase 22:40.
Physical course, not great weather (ran in cagoule). Not feeling too powerful on the hills. Probably not the best route to the penultimate either.

Orienteering race 19:17 [5] 3.8 km (5:04 / km) +40m 4:49 / km
shoes: Brooks Ghost5 Aug 2012

The Chase. Urban sprint chase after the terrain prologue.
V enjoyable and intense, could see Patrick behind from #3 and he was past when I hesitated then got confused at #7. More confusion at #9 (circle obscuring dead end) and #10 ('shed' was attached to the next building) but was right on his heels at #12.
Then got v confused when he punched a different control from me at #13, was shouting to tell him that he had mis-punched.....he carried on but then seemed to double back so I thought the head-to-head was over. Slowed up a bit until Graeme suddenly appeared behind me with two to go and I had to leg it again. turns out that the chase involved parallel courses rather than all doing the same and so the race with Patrick would still have been on (in the end he finished 18secs ahead). Very strange. Might have been nice to know that in advance! Although tbh not at all sure I could have caught him anyway!

Saturday Jan 26, 2013 #

12 PM

Running warm up/down 20:00 [2] 3.5 km (5:43 / km) +25m 5:31 / km
shoes: Brooks Ghost5 Aug 2012

Decent length warm up jog then a few drills etc.

Orienteering race 37:21 [5] 7.85 km (4:46 / km) +92m 4:30 / km
shoes: Brooks Ghost5 Aug 2012

Edinburgh City Race, Men 40+, 3rd place.
Another fun race, lost time at #9 because of the extra unmapped passageway (-40s, although I was hardly alone losing time here), and at the end where I tried to run the last little loop in the wrong order and went to #24 before #23 (-45s).
Winner Mark Wood was 50secs ahead, then 1sec ahead was Dave Robertson who took three seconds off me on the (short) run in....
Martin W should have won by a minute but ran past #25 without punching it.

Running 11:00 [2] 1.85 km (5:57 / km) +20m 5:38 / km
shoes: Brooks Ghost5 Aug 2012

A shorter lap to warm down. Feeling like I had tried.

Friday Jan 25, 2013 #

7 PM

Running warm up/down 7:27 [2] 1.57 km (4:46 / km) +12m 4:35 / km
shoes: Brooks Ghost5 Aug 2012

Quick leg stretch.

Orienteering 28:10 [4] 5.3 km (5:19 / km) +17m 5:14 / km
shoes: Brooks Ghost5 Aug 2012

EUOC night race, Kings Buildings. All a little bit hesitant and lacking in flow, even though not pushing hard. Wrong side of the fence at #2 but nothing significant apart from that. SI only at start and finish so no splits but would expect them to show just a steady percentage off the pace.

Thursday Jan 24, 2013 #

7 PM

Running 42:37 [2] 7.5 km (5:41 / km) +69m 5:26 / km
shoes: Brooks Ghost4 Aug 2012

Recovery run after two fairly hard days and with three races to come over the weekend. Enjoyed trotting along feeling no pressure to go any faster - and slowing down on the hills rather than feeling I should press on up them. Nice!

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