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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Jon X

In the 7 days ending Feb 17, 2014:

activity # timemileskm+mload
  Orienteering3 2:23:12 11.91(12:01) 19.17(7:28) 6971254.6
  Running2 35:00 2.17(16:06) 3.5(10:00)70.0
  Total3 2:58:12 14.09(12:39) 22.67(7:52) 6971324.6

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Sunday Feb 16, 2014 #

12 PM

Orienteering race 1:19:09 intensity: (59:09 @4) + (20:00 @5) 8.79 km (9:00 / km) +259m 7:51 / km
ahr:131 max:150 shoes: VJ Falcon 2013

Compass Sport Trophy qualifier, South Achray
Short Brown, winner 56:35, first CST runner Ben S 59:09

Oops.
Struggling with the running but in the race for twenty mins or so, until ran far too far up/along the hill towards #7 and got to the next col along. Minutes lost in the end, 6-7 of them. Never really into it or pushing after that, and shelled a load of time at #10 and #11 as well. Tootled round to the end then lost concentration and lost 2mins at the last control!

Running warm up/down 15:00 [2] 1.5 km (10:00 / km)
shoes: VJ Falcon 2013

To the start and back from the finish.

Saturday Feb 15, 2014 #

1 PM

Orienteering race 15:00 [5] 3.15 km (4:46 / km)
ahr:155 max:164 shoes: Saucony Kinvara 2013

Scottish Sprint Championships, North Muirton
3rd M45 and 6th M40+.
Course winner Roger Goddard 13:07

Always likely to be a bit off Rog's pace but not helped by 15secs at #7 (some blame on map/circle - Fanni made exact same mistake for same reason) and then much worse 35-40secs jumping a block ahead mentally on the way to #15.
Also not helped by shoe choice - pretty muddy in places, choosing studs would have been good.....

Running warm up/down 20:00 [2] 2.0 km (10:00 / km)
shoes: Saucony Kinvara 2013

Getting the legs going beforehand, jog with Gary afterwards.
6 PM

Orienteering race 49:03 [5] 7.23 km (6:47 / km) +438m 5:12 / km
ahr:146 max:159 shoes: Inov8 x-talon

Scottish Night Champs, Kinnoull Hill
2nd M45L, 5th M40+, also behind Claire and Jess T.

First start and (although a bit leg weary from earlier) was enjoying having the lovely runnable forest all to myself. It was pretty vague in places so having a malfunctioning compass (bubble in it) was not that useful!

Having the forest to myself lasted until #12 when I was caught by the Purves/Musgrave express - struggling to keep up and dropped for good en route to #17.
Made a total mess of 18-19, used rough compass even though I knew it was unreliable, mis-identified a couple of track junctions, ended up way left and about 500m from where I should be. 2-3mins lost. Finished 2:27 behind the M45 winner.......

Fraser won M40 and the course in 42:14, Roger 45:43.

Really enjoyed it tonight, great forest for a night race. A lot of climb though!

Friday Feb 14, 2014 #

Note
(rest day)

Couldn't manage a run on Tue/Wed/Thur evenings, busy at work.

Left foot and right achilles/calf both seem much better but not keen to test them on the descents and ascents of Carnethy tomorrow - sorry to miss it as this would have been my tenth in a row.

Instead I will do Scottish Sprint and Nights on Saturday, then Compass Sport Trophy on Sunday. Hopefully all okay after that lot and can get on with doing some training and start shedding those extra kgs!

Wednesday Feb 12, 2014 #

Note
(rest day)

Physio in the evening. Foot definitely much better. Too busy for a run though!

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