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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Jon X

In the 7 days ending Jan 27, 2014:

activity # timemileskm+mload
  Orienteering3 2:45:18 14.48(11:25) 23.31(7:05) 5931480.1
  Running3 1:22:18 6.82(12:04) 10.97(7:30) 50260.0
  Circuits1 40:00160.0
  Total5 4:47:36 21.3 34.28 6431900.1

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Monday Jan 27, 2014 #

6 PM

Circuits 40:00 [3]
(injured)

Late so missed the Pilates.
Foot protesting strongly at the racing etc of the past few days.
Quite a few alternative exercises to protect it (none with any impact) in the hope it will settle down....

Sunday Jan 26, 2014 #

12 PM

Orienteering race 57:39 [4] 7.52 km (7:40 / km) +270m 6:30 / km
ahr:134 max:148 shoes: Inov8 x-talon

Blue Course at Holyrood Park.
A while since I ran a course in helly, jacket, hat and gloves!
Feeling deservedly jaded but slogged round and felt better for it. Glad to get a run done and the sun even came out at the end :)
Martin (presumably similarly jaded..) won in 55:52.

Saturday Jan 25, 2014 #

1 PM

Running warm up/down 10:00 [3] 0.5 km (20:00 / km)
shoes: Saucony Kinvara 2013

To the start plus some drills. Thinking the rain may be easing...

Orienteering race 45:47 [5] 8.94 km (5:07 / km) +83m 4:54 / km
ahr:150 max:162 shoes: Saucony Kinvara 2013

Edinburgh City Race.
M40+, 4th place.

Tried hard and didn't do too much wrong, feeling a bit lacking in speed on the sections where there was a chance to open up a bit.
Jase won in 44:08, not sure I could have run that. Martin second and Rog ('fresh' from the Devil's Burdens) was third.

Thursday Jan 23, 2014 #

6 PM

Running intervals 52:18 intensity: (37:13 @2) + (15:05 @4) 7.47 km (7:00 / km)
ahr:124 max:155 shoes: Inov8 Mudroc 2012

Hill reps behind Dunblane golf course with Rog and Jase (twisty path up through the rhodos). Long reps but recoveries a bit long too.

Toiling after yesterday and lagging the others badly
4:55
5:06
5:04

Much work to do....

Wednesday Jan 22, 2014 #

6 PM

Running warm up/down 20:00 [2] 3.0 km (6:40 / km) +50m 6:09 / km
shoes: Inov8 x-talon

Short warm up jog plus to start, collecting a couple of controls afterwards.

Orienteering race 1:01:52 [5] 6.85 km (9:02 / km) +240m 7:41 / km
ahr:145 max:161 shoes: Inov8 x-talon

Polmaise night-o, quality stuff, thanks Tessa.

Going okay despite setting off to do the short loop not the long loop from the common control at #2. Which was a shame as otherwise there was a nice path route to #3. Although as I got to #3 at the front, I don't think anyone else took it either!

Gradually dropped by Will and Rog who had the same gaffle, got caught in grot leaving #7 so they were out of sight - but then we all met up in the circle at #9 - for minutes and minutes of thrashing around in the green, maybe five of them....

When the gaffling came together at #11, Claire and Rosco appeared to join the party too. At this stage no-one knew that Ben had found all the controls just fine and was minutes ahead - in fact no-one knew that until the finish!

Dropped badly on the steep climb up to #13 and ran the next section alone. Caught by Daniel two from the end after I messed the leg up in the path network, then Claire appeared again at the penultimate.

Ben 53, Will and Rog 56, Ross 59, Daniel/me/Claire 61.

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