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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ba-ba

In the 7 days ending Nov 15, 2009:

activity # timemileskm+m
  Running - Road3 2:13:30 16.53(8:05) 26.6(5:01) 470
  Orienteering2 1:59:57 8.46(14:10) 13.62(8:48) 28540 /55c72%
  Warm up/down2 40:00 1.24 2.0
  Circuits1 40:00
  Other Sport1 30:00
  Climbing1 30:00
  Running Intervals1 25:10 2.33(10:48) 3.75(6:43) 330
  Total6 6:58:37 28.56 45.97 108540 /55c72%

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Sunday Nov 15, 2009 #

Warm up/down warm up/down 20:00 [2] 2.0 km (10:00 / km)
shoes: Inov8 Mudclaw 330 Yellow

Orienteering race (Black@Eyam) 1:42:41 [3] ***** 10.52 km (9:46 / km) +285m 8:36 / km
spiked:17/28c shoes: Inov8 Mudclaw 330 Yellow

well, at times I was Oing really well, at times I was running really well, and sometimes I even got these bits together. But shoddyness through the first 8 controls and what I can only describe as a brain-storm at #20 put paid to what otherwise was a really good run.

1 - too far left, but knew where I was. Then ran along the bottom of the ridge and went past control. d'oh! ~90secs.
3 - not too sure what I did, but ended up beyond the control. -ve features are difficult to see in heather! - 90secs
4 - Drifted left (wrong RC anyway), spent a while working it out. Seeing Dave helped. - 120secs
5 - Cocked up the bearing, too far north and then too far east. JT helped! - 150secs
7 - not too sure of the mapping here, but could see the control so not too bad.
8 - ended up left of the lump, not right as had planned. Otherwise not too bad.
Then was going really well and dropped JT!
17 - Dicked about int he white. Control was in the yellow. - 30secs
Was then slow through the tough technical bit to make sure I made no mistakes, but:
20 - hit the AP, then cocked up the 'bearing' Too far west, followed by mental shutdown regarding need for toilet, falling over etc. - 300secs at least.
The got angry and nailed the next few. (apart from #23 - 30secs)
26 - dropped way too north of the wall, ended up in the white. Serves me right for following a novice and not checking the map! - 45secs.

Otherwise I was flying! 4-9 was with JT before pulling away. He then caught me up on my #20mare, but I got back into visual contact. Just need to take it a bit more seriously and MAKE SURE THE MAP IS POINTING NORTH, NOT NORTH-NORTH-WEST!

Saturday Nov 14, 2009 #

(rest day)

busy all day, muscles need a bit of a rest.

Friday Nov 13, 2009 #

Other Sport (ShUOC-and-AWE) 30:00 [3]
shoes: Krapsta Crapstroturf

2-2 againts none of the top teams in the league. We were 2-0 up and should have had more, including one from myself. We didn't defend badly for the 1 of the goals conceeded, but those of us on the side-lines as the last one went in were a bit hacked off - we'd spotted their goal-hanger 20seconds before he scored! Still, excellent performance from the team!

Climbing 30:00 [2]

down t'matrix with dave, luce, wil and john, and most of the high peaks it would appear. Their captain seemed pretty happy to be better at climbing than me... seems like he didn't expect that!

Thursday Nov 12, 2009 #

Running - Road 39:50 [3] 8.6 km (4:38 / km) +155m 4:15 / km
shoes: New Balance N1024

Dark, wet and just a little too chilly for only t-shirt and shorts - what a difference 5 hours makes! Crookemoor, Broomhill, Newbould, Clarkhouse, around Endcliffe Park, Hangingwater, was going to head up to Sandygate but guts were a-grumbling, so headed to the New Ranmoor to make my mark, up Shore Lane, Lydgate, Cross, Mulehouse and back down from Crookes pretty steadily as my quads were acheing.
Was going to interval the run, but legs weren't feeling up for it/not worth risking slipping on the wet leaves. Managed to keep a fairly good pace up though.

Wednesday Nov 11, 2009 #

Running - Road 36:20 [3] 7.3 km (4:59 / km) +120m 4:36 / km
shoes: Inov8 RocLite 320

Bole Hill, Stables, Allotments, Sandygate, Ranmoor and Endcliffe, in the dark with dave.

Orienteering (UrbanO) 12:43 [4] ***** 2.0 km (6:22 / km)
spiked:15/17c shoes: Inov8 RocLite 320

Sprint training around the Edge in the dark - glad I took my torch. Feeling quite good - 10secs on #5, checking the map, maybe lost a bit on route-choice to 15 before then truing to go to 16 first - so maybe ~30secs in total here. However, felt good.

Orienteering intervals 1:45 [5] ***** 0.4 km (4:22 / km)
spiked:3/4c shoes: Inov8 RocLite 320

Short head-to-head vs. JT. Little bit slow on rc to number 2, but other than that not too bad.

Orienteering intervals 2:48 [5] 0.7 km (4:00 / km)
spiked:5/6c shoes: Inov8 RocLite 320

Map memory in train with Ralph and Treb. Was ahead until the last control, where I forgot the map and went looking in the middle of the bush instead of on the end of it - even though the kite was very visible. d'oh!

Running - Road 41:20 [3] 7.7 km (5:22 / km) +135m 4:56 / km
shoes: Inov8 RocLite 320

And back again, with Ash this time. A few different routes, like when Dave took us for a lap of some random field... Yesterday's hills finally caught up with me and I was pretty slow when it got even the slightest bit vertical.

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.


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)?

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