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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Urban

In the 7 days ending Mar 10, 2014:

activity # timemileskm+m
  Running4 1:35:58 12.24(7:50) 19.7(4:52) 218
  Urban Orienteering2 1:12:12 8.67(8:20) 13.95(5:11) 241
  Orienteering1 55:10 5.16(10:42) 8.3(6:39) 150
  Not Drills2 49:44 5.25(9:28) 8.45(5:53) 40
  Total7 4:33:04 31.32(8:43) 50.4(5:25) 649
averages - rhr:33 weight:57kg

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Monday Mar 10, 2014 #

3 PM

Running (Trail) 23:00 [2] 4.58 km (5:01 / km) +23m 4:54 / km
ahr:106 max:117 shoes: Mizuno Wave Ascend 6 Black

http://connect.garmin.com/activity/458601604
Felt very tired stretching before run but once out in the fresh air felt much better. Sunny but with a cool NE breeze. Easy (Recovery) pace, had a little bit of a wander about on the GC - nice! :)

Sunday Mar 9, 2014 #

12 PM

Not Drills warm up/down 19:41 [2] 3.28 km (6:00 / km)
weight:56.6kg

Warm Up / Warm Down Before / After Orienteering
Garmin Connect elevation is knackered......again!
Wish they'd get their act together - right shower of .... sometimes (often!)

Orienteering (Forest) 55:10 [4] 8.3 km (6:39 / km) +150m 6:06 / km
ahr:128 max:140

http://connect.garmin.com/activity/457968047
Forest Orienteering - Bentley Woods
Nice forest (mostly) - do struggle physically in terrain though - not helped I suppose by heavy session(s) Saturday at EBOR Spring Urban Series - but there again - Forest is for Fun :)
QuickRoute
http://www.flickr.com/photos/116163019@N03/1304090...

Saturday Mar 8, 2014 #

Note

http://www.flickr.com/photos/116163019@N03/sets/72...

Photos from today at Northstead Manor Gardens taken by Amanda
12 PM

Urban Orienteering 21:05 [4] 3.78 km (5:35 / km) +61m 5:10 / km
rhr:33 weight:57.4kg shoes: Mizuno Wave Ascend 5

http://connect.garmin.com/activity/457143356
Really cross with myself - forgot to put HRM strap on - knew something was missing..D'oh!
Anyway - physical "Urban" orienteering at Northstead Manor Gardens and the old Marvels abandoned Theme Park - really good fun but TIRING!
O-nalysis
Long 1st leg - 460m - actual run 817m(!) with good RC problems to overcome, actually (more than) happy with route chosen and executed - yay!
Next few legs planned and executed ok, then another long leg to 7 - 540m - actual run 975m - obv. another RC leg - just wobbled on route in the middle taking left (path) option down the steep slope rather than more direct route (which actually turned out to be ok as I used it on the Stars course later on) - might be as much as 50 seconds?
Ran / navigated well thereafter - overall, can't complain!
http://www.flickr.com/photos/116163019@N03/1301589...

Urban Orienteering 17:34 [4] 3.09 km (5:41 / km) +107m 4:51 / km
ahr:127 max:138 shoes: Mizuno Wave Ascend 5

http://connect.garmin.com/activity/457143445
This time with HRM strap :) still very tiring though!
1 - 5 good, hesitated to pick (good) route to 6 - worth it I think!
Other than that the rest were pretty clean running and navigating - a good day out :)
QuickRoute
http://www.flickr.com/photos/116163019@N03/1301576...

Friday Mar 7, 2014 #

3 PM

Running (Trail) 32:09 [2] 6.05 km (5:19 / km) +143m 4:45 / km
ahr:108 max:120 shoes: Yellow Adidas Swoop - 2

http://connect.garmin.com/activity/456559782
Tired again today so easy pace run - double Short Race Saturday in Scarborough and Forest Orienteering Sunday - heavy weekend!

Thursday Mar 6, 2014 #

7 PM

Urban Orienteering (Night Score) 33:33 [4] 7.08 km (4:44 / km) +73m 4:30 / km
ahr:126 max:135 shoes: Mizuno Wave Ascend 6 Blue

http://connect.garmin.com/activity/456250064
Had a plan! Spent one minute (diff. btwn Si timing and watch - started it when I started actually running!) Looked at controls and tried to pick a good route....which is fine in theory.....but....I think it's probably a good idea to just have a quick scan as you soon forget (with an A3 map in the dark!) your "plan" - sure I didn't have the best route choices and I even noticed when running, once or twice, "oh, should have gone L. there, not R. - that would have been a better route". Felt surprisingly good though, must have been the very easy run I threw in yesterday :)
http://www.flickr.com/photos/trailspirit/129781229...

Wednesday Mar 5, 2014 #

5 PM

Running (Trail) 23:06 [2] 4.39 km (5:16 / km) +25m 5:07 / km
ahr:103 max:120 shoes: Mizuno Wave Ascend 6 - 2

http://connect.garmin.com/activity/455643470
Very easy paced run through the Golf Course and back - think I needed that!

Tuesday Mar 4, 2014 #

7 PM

Not Drills warm up/down 30:03 [2] 5.17 km (5:49 / km) +40m 5:36 / km
shoes: Wave Ultima 4

Warm Up / Warm Down Before / After City of Hull Winter League

Running race (Road) 17:43 [5] 4.68 km (3:47 / km) +27m 3:41 / km
ahr:136 max:144 shoes: Wave Ultima 4

http://connect.garmin.com/activity/455223421
City Of Hull Winter League
Bit of a funny one this. Felt as though not fully recovered from 2-3 weeks pretty hard (for me!) training so not expecting much! Had no one to aim for (on handicap) and not caught until just before mid-point (Boothferry Road lights). Really worked very hard along the next section past the school and paid the price with what felt like a very long and laboured finish :( Timewise - good! God knows what I'd do under perfect race conditions - another 15-20 seconds (at least?) off that time. Think I need more easy days as R.calf pulling a little - time for some ice me thinks!

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