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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Urban

In the 7 days ending Feb 17, 2014:

activity # timemileskm+m
  Running6 4:22:51 32.87(8:00) 52.9(4:58) 996
  Urban Orienteering1 29:07 3.64(8:00) 5.86(4:58) 94
  Not Drills1 9:02 0.98(9:12) 1.58(5:43) 29
  Total7 5:01:00 37.49(8:02) 60.34(4:59) 1119
averages - rhr:36 weight:57.2kg

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Monday Feb 17, 2014 #

12 PM

Not Drills warm up/down 9:02 [2] 1.58 km (5:43 / km) +29m 5:14 / km
shoes: Mizuno Wave Ascend 6 Blue

warm up / warm down before / after Knaresborough urban training

Urban Orienteering 29:07 [4] 5.86 km (4:58 / km) +94m 4:36 / km
ahr:125 max:140 shoes: Mizuno Wave Ascend 6 Blue

http://connect.garmin.com/activity/446840390
Fairly straight forward Course from 2012 - shame really as plenty of potential in the castle. Need to look more carefully at the one decent route choice leg - think I may have got it wrong! School grounds had potential too but badly under utilised in the planning.
QuickRoute -
8 - 9 missed the control but would have seen the flag in a competition - Copse, NW Side -
9 - 10 route execution a bit slow
10 - 11 went low which was 100 metres shorter than the left route but left route had little climb compared to steep + steps on low route to right. Ran 4:06 for leg, based on average speed could have run about the same, possibly very slightly longer on the left route (not taken!) - got it? yes, good!
16 - 17 no wonder got a little confused in the control circle - the building the control should have been on had been demolished!!
Flickr upload of QuickRoute -
http://www.flickr.com/photos/116163019@N03/1259559...

Sunday Feb 16, 2014 #

11 AM

Running long (Trail) 1:02:46 [3] 12.0 km (5:14 / km) +331m 4:36 / km
ahr:119 max:140 rhr:34 weight:56.7kg shoes: Yellow Adidas Swoop - 2

http://connect.garmin.com/activity/445988805
North Ferriby (starting at the Wolds Way roundabout (drop-off) point to point via Scout Camp, Quarry, Elloughton Dale, Spout Hill, Woo Dale Farm, Mount Airy, home. Long + Hilly! Felt like a tired run :( but it was sunny and generally nice :)

Saturday Feb 15, 2014 #

Note
rhr:37 weight:57.6kg

oops...1....oops....2....
new regime starts NOW!
10 AM

Running (Trail) 40:37 [3] 7.73 km (5:15 / km) +155m 4:47 / km
ahr:116 max:129 shoes: Yellow Adidas Swoop - 1

Little Wold - 2 x Full loops
http://connect.garmin.com/activity/445320247
Not as bad as I thought it was going to be (weather) - wind has eased a bit and is from the West now, and got out without any rain.

Friday Feb 14, 2014 #

3 PM

Running (Trail) 25:31 [3] 5.02 km (5:05 / km) +103m 4:37 / km
ahr:118 max:129 shoes: Mizuno Wave Ascend 6 - 2

http://connect.garmin.com/activity/445036128
After getting away with it most of the week I seemed to be out in the worst part of the day (so far) regards wind + rain :( Felt quite good though and kept the cadence high throughout (mainly to stop getting cold - although if I'd known it was going to be that cold I'd have worn a hat!). Full reverse loop of Little Wold.
First run with new GPS chipset update (version 3.0 as against old version no. 2.9) - MAJOR disappointment - no improvement to tracking at all :(

Thursday Feb 13, 2014 #

4 PM

Running long (Trail) 1:02:40 [3] 12.31 km (5:05 / km) +210m 4:41 / km
ahr:118 max:136 shoes: Mizuno Wave Ascend 6 - 1

http://connect.garmin.com/activity/444689937
Bit of a mixed bag. Out via Golf Course, Drewton Manor, Old Railway End. Continued on towards East Dale circumnavigating various fallen trees and then got to the top of East Dale (hadn't intended to!) before coming back through ORE and up Comber Dale, down LWP to finish at Market Place. Got my @jantasticme 12k in for the week :) Bonus - light throughout again :)

Wednesday Feb 12, 2014 #

5 PM

Running (Trail) 30:33 [2] 5.84 km (5:14 / km) +140m 4:40 / km
ahr:113 max:124 shoes: Mizuno Wave Ascend 6 Black

http://connect.garmin.com/activity/444274820
Very tired run in exceptionally blustery conditions up to Beverley Clump and back.

Tuesday Feb 11, 2014 #

5 PM

Running tempo 40:44 [5] 10.0 km (4:04 / km) +57m 3:58 / km
ahr:133 max:138 shoes: Adidas Supernova Glide 3M - 1

http://connect.garmin.com/activity/443851529
Costcutter / Ellerker / Brantingham
Couldn't have gone harder / faster - a real all out "5" effort! Conditions very good and all of run completed in daylight - massive bonus :) Cold with a slight West breeze. Struggled to get going even on the downhill first km but settled in and held it together on the ups into and through Ellerker for 5k at the Brantingham side of the A63 flyover. Started to feel good here and felt like I was really moving through Brantingham and back out onto the Brough / Cave road. Working past the garage and up to the crest before dropping down to Market Place. Couple of annoying deviations on the busy junction crossing out of Ellerker towards the A63 flyover and at the end by the junction coming off L. from the garage - on a negative it certainly interrupts the flow but on a positive it gets the adrenaline pumping! And so the pupil becomes the master! - Couldn't match the excellent 40:42 of Miss Ward - even with that all out effort - guess it was going to happen sooner or later!
**Edit - noticed CV's 10k only had 17m climb v 57m for mine - maybe there's still hope for me! ;)

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