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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Urban

In the 7 days ending Sep 29, 2014:

activity # timemileskm+m
  Running7 2:51:40 20.63(8:19) 33.2(5:10) 581
  Orienteering1 43:06 4.49(9:35) 7.23(5:57) 94
  Urban Orienteering1 28:25 3.78(7:31) 6.08(4:40) 81
  Total9 4:03:11 28.91(8:25) 46.52(5:14) 756
averages - rhr:34 weight:56.4kg

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Monday Sep 29, 2014 #

2 PM

Running (Trail) 38:52 [3] 7.21 km (5:23 / km) +170m 4:49 / km
shoes: Mizuno Wave Ascend 6 Black

Old Railway End
Warm despite complete lack of sun shine!

Sunday Sep 28, 2014 #

11 AM

Orienteering 43:06 [3] 7.23 km (5:57 / km) +94m 5:36 / km

SYO event Wombwell - only one really poor time loss - 1 minute when decided to cut across and through the rough open grot instead of going the longer way round on the path - should have known better!
Quite enjoyed that....for a non-Urban / Sprint event, may even have to try to do some more....but maybe not moor (ha ha ha ha....lol's at self).
Done a QR anyway - just uploaded to Box and on local HD.

Saturday Sep 27, 2014 #

6 PM

Running (Trail) 31:54 [3] 5.99 km (5:20 / km) +144m 4:45 / km
rhr:34 weight:56.4kg shoes: Mizuno Wave Ascend 5

Beverley Clump
Late run - BOF Major Events Conference during day - some very interesting presentations - Level A event planning - John Duckworth, Commentary - Chris Poole and Radio Controls - Ian Marsden, some very good thought provoking stuff to take away and have a think abvout relevent to planning JK 2016 Sprint - a good day!

Friday Sep 26, 2014 #

3 PM

Running (Trail) 36:05 [3] 7.12 km (5:04 / km) +162m 4:33 / km
shoes: Mizuno Wave Ascend 6 - 2

Old Railway End
Wanted to cruise but felt a little more labored than that and probably (influenced by half way time) worked a little harder than I meant to on the return.
Another lovely warm, sunny afternoon :)

Thursday Sep 25, 2014 #

6 PM

Urban Orienteering (Score) 28:25 [4] 6.08 km (4:40 / km) +81m 4:23 / km
shoes: Wave Ascend 8 Purple - 2

HALO Pub League - Urban Score - Kirton in Lindsey
Thought it was reasonably straight-forward, and on a 1:4,000 map it didn't really matter That much if you had to dip in and out a bit (which I did!).
Needed HeadTorch for last 10 minutes or so - getting to that time of year!
Nice run out :)

Wednesday Sep 24, 2014 #

6 PM

Running warm up/down (Warm Down) 15:08 [2] 3.06 km (4:57 / km) +1m 4:56 / km
shoes: Wave Ascend 8 Purple - 1

Warm Down after Track Mile
7 PM

Running race (Track) 5:44 [5] 1.0 mi (5:44 / mi)
shoes: Wave Ascend 8 Purple - 1

Track Mile - pushed it as hard as I could - ran a good race - not quite tucked in behind 2 for 2 1/2 laps, leveled and overtook lady with 1 and 1/2 to go, guy stuck with and out sprinted me (no surprise there then) at the finish.
Aim was sub-6 so can't complain!
8 PM

Running warm up/down (Warm Up) 15:30 [2] 2.98 km (5:12 / km) +1m 5:11 / km
shoes: Wave Ascend 8 Purple - 1

Warm Up before Track Mile

Tuesday Sep 23, 2014 #

3 PM

Running (Trail) 28:27 [3] 5.24 km (5:26 / km) +103m 4:57 / km
shoes: Mizuno Wave Ascend 6 - 1

Little Wold - one full loop
Felt ok - Recovery Run, but would class as a low "3" rather than a high "2"(!)
Lovely warm and sunny afternoon again :)

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