Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Urban

In the 7 days ending Oct 13, 2014:

activity	#	time	miles		km		+m
Urban Orienteering	5	3:00:32	20.5	(8:48)	32.99	(5:28)	440
Running	6	2:09:23	14.68	(8:49)	23.63	(5:29)	295
Total	8	5:09:55	35.18	(8:49)	56.62	(5:28)	735

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Monday Oct 13, 2014 #

12 PM

Running (Trail) 30:59 [2] 5.16 km (6:00 / km) +105m 5:27 / km
shoes: Yellow Adidas Swoop - 2

A bit wet but well prepared! Fancied ORE Monday but just didn't have the legs! Settled for one full loop of LWP instead, at a VERY steady pace!

Sunday Oct 12, 2014 #

Event: WCH WM Urban League

Event: (Cancelled) HH City Race

10 AM

Running warm up/down 8:33 [2] 1.25 km (6:51 / km) +41m 5:53 / km
shoes: Wave Ascend 8 Purple - 2

Warm Up

Urban Orienteering race 58:51 [4] 10.2 km (5:46 / km) +231m 5:11 / km
shoes: Wave Ascend 8 Purple - 2

Race The Castles - Stirling
Enjoyed that SO MUCH MORE than Edinburgh despite losing LOTS of time in the Castle - especially control 8 on an upper level where the addition of the Purple Crossing Point symbol to enhance tunnels actually hindered me as I kept miss-reading them as impassable walls!

Saturday Oct 11, 2014 #

Event: Race the Castles

11 AM

Urban Orienteering (Warm Up) 21:00 [2] 3.2 km (6:34 / km) +18m 6:23 / km
shoes: Wave Ascend 8 Purple - 2

Easy pace warm up on Model Map for Edinburgh "Race The Castles" event

Running warm up/down (Warm Up) 5:17 [2] 0.71 km (7:28 / km) +40m 5:50 / km
shoes: Wave Ascend 8 Purple - 2

Jog to start for Edinburgh "Race The Castles" City Race

12 PM

Urban Orienteering race 39:24 [4] 7.67 km (5:08 / km) +145m 4:42 / km
shoes: Wave Ascend 8 Purple - 2

Edinburgh "Race The Castles" City Race
Not entirely sure what to think - I just don't seem to be getting as much enjoyment out of these races as much as I use to do. In contrast last Thursday Nights HALO Pub League Urban Night Score left me with a BIG smile on my face after REALLY enjoying the event!
Yes, Edinburgh was a bit of a scrappy race for me and I took too many poor route choices leading to excessive step climbing and descending, but somehow, it just didn't "do it" for me!

Friday Oct 10, 2014 #

4 PM

Running warm up/down (Warm Up) 2:58 [2] 0.52 km (5:44 / km) +5m 5:28 / km
shoes: Wave Ascend 8 Purple - 2

Warm Up jog

Urban Orienteering (Sprint) 21:42 [3] 4.16 km (5:13 / km) +2m 5:13 / km
shoes: Wave Ascend 8 Purple - 2

Killingworth Urban Sprint Training at easy / moderate pace prior to Race The Castles weekend

Thursday Oct 9, 2014 #

6 PM

Urban Orienteering (Night Score) 39:35 [3] 7.76 km (5:06 / km) +44m 4:58 / km
shoes: Mizuno Wave Ascend 6 Orange

HALO Pub League - Louth, Town Centre and surroundings - Cracking area for an Urban :)
Taking it steady prior to Race the Castles and a good excuse to go easy after last nights 5k track effort!
Really enjoyed that - top class sport :)

Wednesday Oct 8, 2014 #

Event: City of Hull AC 5,000 metres Track Champs

6 PM

Running warm up/down (Warm Up) 15:54 [3] 3.01 km (5:17 / km)
shoes: Wave Ascend 8 Purple - 1

Warm Up before 5k Track race

Running race (Track) 18:50 [5] 5.0 km (3:46 / km)
shoes: Wave Ascend 8 Purple - 1

Splits :- 3:41, 3:47 (got boxed in...grrr...), 3:46, 3:45, 3:48
First 2k going well, apart from getting boxed in, then rain came down and wind increased significantly down home straight, oh, what might have been!
Anyway - Well Done Charl - new 5k PB of 18:35 - at least I managed to stay with the pace for at least 6 of the 12 1/2 laps!!

Running warm up/down (Warm Down) 18:38 [2] 3.03 km (6:09 / km)
shoes: Wave Ascend 8 Purple - 1

VERY EASY warm down - R.Hamstring / Knee / Buttock all a bit tight - may be a touch of Sciatica from running in the heavy rain / wind for the last 3k of the race?

Tuesday Oct 7, 2014 #

3 PM

Running (Trail) 28:14 [2] 4.95 km (5:42 / km) +104m 5:10 / km
shoes: Mizuno Wave Ascend 5

Easy pre-5k Track race run. Felt good, and should do with the pace the run was completed at! Got to say - my suspicions were right - woodland trail is by far my favourite run activity.....watch this space! EDIT....and then I checked out the "Lakeland Trails" races.....HOW MUCH??.......ridiculously overpriced - compared to Orienteering anyway! Think I'll just plan my own routes and take the OS map out with me!!

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