Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ba-ba

In the 7 days ending Jan 20, 2013:

	activity	#	time	miles		km		+m				load
	Running - Road	5	3:33:58	29.45	(7:16)	47.39	(4:31)	153				500.5
	Running - Trail	2	2:30:52	14.74	(10:14)	23.72	(6:22)	712				301.7
	Orienteering	1	39:44	3.76	(10:33)	6.06	(6:33)	123	14 /	20c	70%	119.2
	S&C	2	16:00									16.0
	Total	7	7:00:34	47.95		77.17		988	14 /	20c	70%	937.5
averages - sleep:8.1 rhr:42

2:13

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Sunday Jan 20, 2013 #

3 PM

Running - Road 39:00 [2] 8.43 km (4:38 / km) +12m 4:36 / km
slept:9.0 shoes: NB749 Trail

shaking out some booze.

Saturday Jan 19, 2013 #

11 AM

Running - Trail 2:13:18 [2] 20.4 km (6:32 / km) +632m 5:39 / km
slept:9.0 shoes: Inov8 Oroc 340

Winter Wonderland with Andy M. Out from Ayton taking in Roseberry, Little Roseberry, Hanging Stone, Highcliffe Nab, the moor and Captain Cook's. Only first prints in a few places so generally not too heavy going. Ready for chips once I finished though!

Well up for a race tomorrow, so even more miffed XC is cancelled!

C • Should've come to Stanbury ... 2

Friday Jan 18, 2013 #

5 PM

Running - Road 56:20 12.72 km (4:26 / km) +33m 4:22 / km
slept:7.5 shoes: NB580 Blue

Icy/Snowy trot around Old Thornaby, Igleby Barwick and the Golden Postbox and New Thornaby. A bit of snow but not much, just about grippy enough but had to be abit careful, which I was after I'd stacked it leaving the car park.
Once again I felt much better after 30mins. Put in an effort to snatch back a Strava segment.

Miffed that Sunday's XC has been cancelled. Oh well, more time to play in the moors.

S&C 5:00 [1]

Thursday Jan 17, 2013 #

5 PM

Running - Road 1:12:55 16.36 km (4:27 / km) +59m 4:23 / km
slept:7.0 shoes: NB580 Blue

An Icy HFW with bag. I was going to go a bit more direct, but being unable to cross a busy road (could have awaited I suppose) pushed me out West. Glad it did as I started feeling better and made it up to 10mile and took in my favourite road in Stockton - Rimswell Avenue.
Opted out of intervals as imagine it wouldn't be any use on the ice (generally OK on the way back, a few hundred necky metres). Need to start putting sessions and progression runs back n the agenda from next week.

Running - Road 6:55 [2] 1.44 km (4:48 / km)
shoes: NB580 Blue

popped to the post box.

Wednesday Jan 16, 2013 #

6 PM

Running - Road 5:26 [2] 1.12 km (4:50 / km) +39m 4:07 / km
shoes: Inov8 Oroc 340

Orienteering race (NightO, Durham/Houghall) 39:44 [3] **** 6.06 km (6:33 / km) +123m 5:57 / km
spiked:14/20c slept:8.0 shoes: Inov8 Oroc 340

SL: 4.6km/135m. Winner: Kris Smith 39:22 (101%)
MLN event on the Durham Uni map - glad I'm on the UDOC mailing list otherwise this would have passed me by!
Last time I was here it was muddy as, this time it was really nice and solid underfoot - generally. Pleased with most of this, a few time losses courtesy of impenetrable holly bushes, but this also provided some relocation practise. One case of being by the kite but not seeing it (#1 in a lit area, it didn't pop out like the rest, 1 min scratching head before I saw it by the bench after I was looking by a dovecote), and one loosing too much height (poor direction out of control) at #11.
Pete caught e at a couple of points, but managed to pull away over the last 5 controls.
Felt good and like I've shaken the post easy-week fugg.

Thrashed 'Candle' Bray by an entire whole complete second. That's relay pecking order sorted then ;). Kris Smith about 20 seconds ahead.

Used touch Emit for the first time. Nice.

Running - Trail 17:34 [2] 3.32 km (5:17 / km) +80m 4:43 / km
shoes: Inov8 Oroc 340

trotted around the woods to get time up. Had another look at #11 (without compass) and still ended up too low. Last time I ran here was the start of my March Knee-problems last year, shouldn't be a repeat this time!

Tuesday Jan 15, 2013 #

Note
slept:8.0 (rest day)

pfft

Monday Jan 14, 2013 #

S&C 11:00 [1]

6 PM

Running - Road 33:22 [2] 7.31 km (4:34 / km) +10m 4:32 / km
rhr:42 slept:8.0 shoes: NB580 Blue

about all I could be bothered doing. Felt better for it though.

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