Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mal

In the 7 days ending Feb 11, 2018:

activity	#	time	miles		km		+m	load
Orienteering	6	4:59:03	36.5	(8:12)	58.74	(5:05)	595	267.9
Fell running	1	1:22:30	8.77	(9:25)	14.11	(5:51)	320	66.0
Running	3	1:07:34	8.59	(7:52)	13.82	(4:53)	135	51.2
Total	10	7:29:07	53.85	(8:20)	86.67	(5:11)	1050	385.1

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Sunday Feb 11, 2018 #

9 AM

Orienteering race 1:32:56 [5] 20.13 km (4:37 / km) +260m 4:20 / km
shoes: VJ Bold 2017

POM Long WRE. 62nd
Pretty happy with this. Two mistakes maybe totalling about 1/1.30 and dropped a bit of time on the long leg through route but seemed to be running pretty well. Not too far down on Ben Mitchell which is probably my aim. 20mins behind Kyburz though! They were running sub 4/km straight line. Crazy.

Feet started to get a bit sore towards the end. May make the chasing start classic interesting.

Orienteering warm up/down 22:30 [3] 4.0 km (5:38 / km) +55m 5:16 / km
shoes: VJ Bold 2017

To the start then around and about a bit before.
Jog back up to the start and back with Ben afterwards.

5 PM

Running 23:00 [3] 4.5 km (5:07 / km) +50m 4:51 / km
shoes: Salomon S-lab Sonic

To the dam and back with Tom in the evening.

Saturday Feb 10, 2018 #

Event: Portugal "O" Meeting

8 AM

Running 16:00 [3] 3.32 km (4:49 / km) +35m 4:35 / km
shoes: Salomon S-lab Sonic

Shake out.
Around the village and to the south. Amazing morning with the sun shining through dew covered trees.

12 PM

Orienteering 35:37 [5] 8.6 km (4:08 / km) +80m 3:57 / km
shoes: Salomon S-lab Sonic

POM Urban Middle Evora.

Orienteering warm up/down 22:10 [3] 4.0 km (5:33 / km)
shoes: Salomon S-lab Sonic

Before and after

3 PM

Orienteering 39:00 [3] 5.18 km (7:32 / km) +60m 7:07 / km
shoes: Innov8 212 2017 #3

Back to the first model. Quickly realised I was quite tired then went in to the south area and had a proper mare. Bailed back to the car via a few other controls en route.

Friday Feb 9, 2018 #

8 AM

Running 28:34 [2] 6.0 km (4:46 / km) +50m 4:34 / km
shoes: Salomon S-lab Sonic

Around the village

11 AM

Orienteering 23:22 [3] 4.5 km (5:12 / km) +40m 4:58 / km
shoes: Salomon S-lab Sonic

POM Model Sprint. Not convinced how relevant this was.

2 PM

Orienteering 29:28 [4] 6.33 km (4:39 / km) +35m 4:32 / km
shoes: VJ Bold 2017

POM Model.
Trains with Tom and Duncan. Fastfastfast. Nothing underfoot so a case of point and run. Some lovely bananas and drifting offline displayed by us all.

Thursday Feb 8, 2018 #

6 PM

Orienteering 34:00 [3] 6.0 km (5:40 / km) +65m 5:23 / km
shoes: VJ Bold 2017

Terro De Coelheiros
POM Model with Tom
Sun setting so finished under headtorch. Cool terrain, looking forward to the races. Mapping may take a while to get used to.

C • jealous! 3

C • jealous! 1

Wednesday Feb 7, 2018 #

Fell running 1:22:30 [3] 14.11 km (5:51 / km) +320m 5:15 / km
shoes: Innov8 xtalon 2016 a

Headtorch white Nancy and towards Teggs Nose with Tom in the snow.

Legs still feeling a bit tight and stiff after the weekend

Tuesday Feb 6, 2018 #

Note
(rest day)

Feeling better physically today but had to get up at 5:30 and spent the day on a cold NYork moor in the snow so decided against it. Probably good to rest up a bit for a big racing week coming up.

Monday Feb 5, 2018 #

Note
(injured) (rest day)

Legs feeling a bit disconnected today after yesterday. Will try run later if I have the time and feel ok.

Took a fall yesterday gashing my shin, was advised against running whilst it was glued and steri-stripped but its doesn't feel tight/swollen or painful.

Body is becoming increasingly stiff, sore and tired as the day goes on.

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