Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Cruachan

In the 7 days ending Apr 18, 2016:

activity

time

miles

Orienteering

2:47:00

12.55

(13:18)

20.2

(8:16)

840

49 /

60c

81%

Running

1:32:05

12.18

(7:34)

19.6

(4:42)

Off-road running

23:00

2.86

(8:03)

4.6

(5:00)

Total

4:42:05

27.59

(10:13)

44.4

(6:21)

840

49 /

60c

81%

averages - sleep:6.9

1:24

0:00

» now

Monday Apr 18, 2016 #

5 PM

Running 27:53 [3] 6.0 km (4:39 / km)
shoes: Asics GT1000

Easy paced recovery run up North End road and 400m on the old railway and back. Legs sore but you just have to get out (as the Old Man says!).

Sunday Apr 17, 2016 #

10 AM

Off-road running warm up/down 9:00 [2] 1.6 km (5:37 / km)
shoes: Integrator 4

Mostly before and a little afterwards...

Orienteering race 1:15:16 [5] *** 7.6 km (9:54 / km) +400m 7:50 / km
spiked:22/30c shoes: Integrator 4

Having decided to miss the Northern Champs, I thought it would be good to come up to Norfolk for the NOR event at Pretty Corner. It was the usually combination of trickiness (and I made plenty of fatigued mistakes, probably costing 3-4 mins in total) and physical effort (really struggled on the climbs again). Overall, a decent enough training outing - with plenty of climb (nearly as much as Mulgrave would have been for a similar distance!).

Saturday Apr 16, 2016 #

Event: Northern Champs Weekend

1 PM

Running warm up/down 9:00 [3] 1.6 km (5:37 / km)
shoes: Brooks ST 5 Racers

In the leisure centre first to stay out of the rain and then over to the start - soaked before I began!

2 PM

Orienteering race 42:44 [5] *** 5.6 km (7:38 / km) +190m 6:31 / km
spiked:27/30c shoes: Brooks ST 5 Racers

CLOK/UKOL event at Whitby. What an urban! Soggy, muddy and physically tough - struggled in the conditions and made a bit of a mess of 1 which didn't settle me. Never felt like I was flowing and seriously struggled up the hills again... Nothing major in terms of time losses but just wasn't reading things quickly enough. Too far down on NB and QH for my liking. Should have been 3-4 mins quicker. Was cold and tired so decided to return afterwards... all in all, an interesting day trip!

Friday Apr 15, 2016 #

6 AM

Running 27:40 [3] 6.0 km (4:37 / km)
slept:6.9 shoes: Asics GT1000

Village run - rather soggy this morning. Nice to get out.

Thursday Apr 14, 2016 #

Note
(rest day)

Long old day... plus needed a resty after yesterday.

Wednesday Apr 13, 2016 #

4 PM

Off-road running warm up/down 14:00 [3] 3.0 km (4:40 / km)
slept:6.9 shoes: Inov-8 Mudclaw 265

From the car to the top end of the map and back from the golf course...

Orienteering hills 49:00 [4] *** 7.0 km (7:00 / km) +250m 5:56 / km
shoes: Inov-8 Mudclaw 265

Terrain, hill and contour training at Therfield - big focus on the woods at the Eastern end as I think they spookily mirror Mulgrave Woods. Repeated ascents of various climbs. Found it tough and struggled through the terrain - not helped by the increase in vegetation since end of March. Tough but just what the Dr ordered.

Tuesday Apr 12, 2016 #

6 PM

Running 27:32 [3] 6.0 km (4:35 / km)
shoes: Asics GT1000

Knackered and legs sore... Tesco loop.

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