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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ba-ba

In the 7 days ending Nov 10, 2009:

activity # timemileskm+m
  Orienteering1 1:02:00 3.91(15:50) 6.3(9:50) 25514 /17c82%
  Running - Road2 44:50 5.69(7:53) 9.15(4:54) 160
  #B1keW4nk1ng1 43:30 9.91(13.7/h) 15.95(22.0/h)
  Circuits1 40:00
  Running Intervals1 25:10 2.33(10:48) 3.75(6:43) 330
  Warm up/down1 20:00
  Other Sport1 20:00
  Cocking about1 8:00
  Total5 4:23:30 21.84 35.15 74514 /17c82%
  [1-5]5 4:15:30

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Tuesday Nov 10, 2009 #

Running - Road warm up/down 16:00 [2] 3.0 km (5:20 / km) +60m 4:51 / km
shoes: New Balance N1024

Goodwin, Blake Street, very slow home afterwards

Running Intervals (Blake Street) 25:10 [5] 3.75 km (6:43 / km) +330m 4:40 / km
shoes: New Balance N1024

Session was 12x Blake Street reps, but after last night (drunkest I've been in a long while) and today (first time I've missed lectures due to alcohol since last captains?) I wasn't expecting much at all. However, wasn't going too badly and kept a fairly even pace throughout the reps - although started dieing towards the end. Missed out #8.
~170m each, with ~30m elevation. Jog down recovery, but there was usually a bit of waiting for everyone to get down. Most people out for a while.

Note

not doing nearly enough running at the moment. At least I'm getting some O in each week.

Monday Nov 9, 2009 #

Warm up/down warm up/down 20:00 [2]
shoes: Asics somethings

to goodwin, wu & wd

Circuits 40:00 [4]
shoes: Asics somethings

45-15s, upped to 40mins. Missed a few dynamics as interior of r knee is hurting a bit - feels similar to what I had in my left knee in feb and subsequently ruined that month, but that was caused by overextension, which hasn't happened this time. Maybe the cold has brought it on (it was bitter when it happened in feb)?

Sunday Nov 8, 2009 #

Note

hmm, this week was meant to be start of some decent winter training - looks like I'm starting a week late :P

Saturday Nov 7, 2009 #

#B1keW4nk1ng 43:30 [2] 15.95 km (22.0 kph)
shoes: Claude Butler Trail Ridge(Bike

Out and back to limb valley

Orienteering 42:00 [2] **** 4.3 km (9:46 / km) +255m 7:32 / km
spiked:14/17c shoes: Inov8 RocLite 320

hmm, was going quite well apart from a ~8mins cock-about on #10 where I hit my attackpoint (I think...) then lost it entirely once I hit the path below the control. lost about 2mins on #1, spiked a boulder which I reckon was the one on the map but couldn't see the control. Otherwise wasn't too bad and didn't drift too far off-line compared to the last few times I've been out.
Limb Valley is a nice wood and the point features on the map are pretty spot on. A few problems with some contours and a bit of the veg on the northern side.

Cocking about 8:00 [0]
shoes: Inov8 RocLite 320

Orienteering 20:00 [1] 2.0 km (10:00 / km)
shoes: Inov8 RocLite 320

collecting in some controls.
Got home and these shoes look like they're perishing already. I've not thrashed them too hard!

Friday Nov 6, 2009 #

Other Sport (Football) 20:00 [1]
shoes: Krapsta Crapstroturf

Busy day - lecture, laaabs, footy, lunch and shower(quick), laaaaabs counting really small algae, singsoc, ice hockey. No time for anything of any use, so my rather shoddy performance at footy will have to suffice. Summed up the day when I trapped the ball further than some can kick it and so subbed myself off for the rest of the game after being on for only 2mins.
poo week considering I was hoping to start winter training proper like. Been feeling not quite myslef as well. Still, fairly open weekend coming up (apart from reading I need to castch up with)

Wednesday Nov 4, 2009 #

Running - Road 28:50 [3] 6.15 km (4:41 / km) +100m 4:20 / km
shoes: New Balance N1024

Good tempo with Ash as my clothes span in his machine as ours is fooked. OUt to walkley traffic lights, along to heroes, up to Bole Hill Lane, Stables (dark and wet), cut up to Crosspool (I couldn't see the path so we dicked about in the wood for a bit), Lydgate, Tapton, Crookesmoor and home. Nice little run, was hoping to do longer today but being a human spin-dryer took up more time than expected.

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