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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Whitesheep

In the 7 days ending Nov 24, 2015:

activity # timemileskm+mload
  Off-road running4 1:33:46 11.99(7:49) 19.3(4:52)38.2
  Running (buggy/bag)3 45:00 4.8(9:22) 7.72(5:50)9.0
  Orienteering (night)1 31:29 3.04(10:20) 4.9(6:26) 8017.3
  Terrain running1 30:29 5.0(6:06) 8.05(3:47)30.5
  Swimming1 27:00 0.62(43:27) 1.0(27:00)5.4
  Total7 3:47:44 25.46(8:57) 40.97(5:33) 80100.4

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Tuesday Nov 24, 2015 #

7 PM

Orienteering (night) 31:29 [3] 4.9 km (6:26 / km) +80m 5:56 / km
shoes: inov8 roclite 243

Night O - Wimbledon common
Was going nicely until 6-7-8 where I made a few mistakes. I left 5 on a poor line and got bogged down in some green some way E of the purple line. Then not careful in the circle at 7. Then started navigating to 9 instead of 8 as I misread the number. Actually the route wasn't so bad, so I lost time more from having to work out what I was doing. Also lost a bit of time at 11 but more due to being careful after I missed seeing the small path.
So a couple of lessons learned but on the plus side felt good physically. Just need to focus on going quick more in the middle of legs and not rushing in/out of the circle. Especially at night.

Off-road running warm up/down 15:00 [1] 3.0 km (5:00 / km)
shoes: inov8 roclite 243

Monday Nov 23, 2015 #

12 PM

Swimming 27:00 [1] 1.0 km (27:00 / km)

nice easy swim for a bit of active recovery

Sunday Nov 22, 2015 #

10 AM

Terrain running race 30:29 [5] 5.0 mi (6:06 / mi)
shoes: inov8 roclite 243

Trent Park cross country - 31st
A toss up between yesterday's 5k and bro's engagement party as to what was causing more pain. Ran ok but couldn't push on and got overtaken in the closing stages by a couple of guys. Second counter though.

Off-road running warm up/down 15:00 [1] 2.5 km (6:00 / km)
shoes: inov8 roclite 243

Saturday Nov 21, 2015 #

9 AM

Off-road running race 17:46 [5] 5.0 km (3:33 / km)
shoes: inov8 f-lite 195

St. Albans - 3rd place and a new pb by 6 seconds
Feeling in good shape at the mo so wanted to go for it and improve my pb. Conditions weren't great with strong wind and some soggy patches but I thought I should have enough anyway. Went out hard and then dualled with the leading lady who was a bit stronger on the final drag but it helped to have someone to chase.
First k with the wind and slope in 3:26, then 3:35s round the lake and 3:31 up the slope to finish.

Off-road running warm up/down 20:00 [1] 3.5 km (5:43 / km)
shoes: inov8 f-lite 195

Thursday Nov 19, 2015 #

8 AM

Running (buggy/bag) 15:00 [1] 2.58 km (5:50 / km)
shoes: Asics 2000

7 PM

Running (buggy/bag) 15:00 [1] 2.58 km (5:50 / km)
shoes: Asics 2000

bit tired so binned the idea of an extra run when I got home

Wednesday Nov 18, 2015 #

7 AM

Off-road running 26:00 [2] 5.3 km (4:54 / km)
shoes: inov8 road-x 233 (iv)

Easy round marshalls heath

Running (buggy/bag) 15:00 [1] 2.58 km (5:50 / km)
shoes: Asics 2000

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