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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: roar

In the 7 days ending Nov 25, 2012:

activity # timemileskm+mload
  Running (road)3 2:12:20 12.09(10:57) 19.45(6:48) 79437.3
  Orienteering2 1:55:18 9.39(12:17) 15.11(7:38) 65630 /35c85%41.9
  O-training2 1:35:13 6.45(14:46) 10.38(9:10) 55737 /38c97%25.5
  Total6 5:42:51 27.92(12:17) 44.94(7:38) 200767 /73c91%104.7
  [1-5]6 5:30:07

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MoTuWeThFrSaSu

Sunday Nov 25, 2012 #

10 AM

Running (road) warm up/down 6:47 intensity: (3:18 @0) + (3:10 @1) + (19 @2) 0.33 km (20:33 / km) +9m 18:00 / km
ahr:116 max:143 shoes: VJ

Jog to the start

Orienteering race 1:13:38 intensity: (17 @0) + (13 @1) + (6:50 @2) + (57:13 @3) + (9:05 @4) 8.37 km (8:48 / km) +519m 6:43 / km
ahr:165 max:176 spiked:16/19c shoes: VJ

Brown course in Latrig & Greta Gorge in the Lakes.
It was muddy. Very very muddy. I was tired. Most of the course was spent trying to run away from Alison unsuccesfully, until 8 where I succeeded only to not see the "uncrossable" (by purple lines, not physical height, could easily have jumped it) fence. Lost about 1:10 here. Missed 11 too because the green entrances were covered by the circle.
Jack caught us at 13 where I pulled away on the downhill and then it was running to the finish (in mud) which hurt a lot

Not a hugely fun course but nice to be back running brown.

Running (road) warm up/down 7:29 intensity: (14 @0) + (56 @1) + (6:19 @2) 0.83 km (9:01 / km) +43m 7:10 / km
ahr:145 max:155 shoes: VJ

Attempt at jogging back to the bus.
Very tired

Saturday Nov 24, 2012 #

10 AM

O-training 22:33 intensity: (1:05 @0) + (2:04 @1) + (10:34 @2) + (7:58 @3) + (52 @4) 2.55 km (8:51 / km) +150m 6:50 / km
ahr:152 max:176 spiked:10/10c shoes: VJ

EUOC training in some place in the Lakes called Bishop Woods.

Think me and Gina surprised Johnny when we waved at him from the bus.

A really nice forest, open with nice features!

did a low visibility course in the green area to start off.
Kept it clean and was happy with how I was doing, do need to watch my compass more though

O-training 19:15 intensity: (16 @0) + (52 @1) + (6:39 @2) + (11:28 @3) 2.51 km (7:40 / km) +98m 6:25 / km
ahr:156 max:172 spiked:10/10c shoes: VJ

Another course concentrating on Attack Points and Control Features.
Such a nice forest and orienteered really well again

O-training 11:50 intensity: (13 @0) + (19 @1) + (2:54 @2) + (8:24 @3) 1.5 km (7:53 / km) +65m 6:30 / km
ahr:159 max:171 spiked:4/5c shoes: VJ

Last session here, contour only, had a little wobble on the 2nd but mostly good, only did half the course since I was tiring with more training to do and had covered the area pretty well
1 PM

O-training 21:06 intensity: (1:14 @0) + (4:17 @1) + (4:58 @2) + (4:42 @3) + (4:26 @4) + (1:29 @5) 1.64 km (12:52 / km) +112m 9:35 / km
ahr:154 max:181 spiked:6/6c shoes: VJ

After lunch and the next area, Hawkshead
We did a star relay, Bryony and I was the team.
Was fun, but the area was not as nice as the morning and much tougher running. We were first at one point but were 4th in the end

O-training 20:29 intensity: (27 @1) + (6:47 @2) + (13:15 @3) 2.18 km (9:24 / km) +133m 7:12 / km
ahr:160 max:171 spiked:7/7c shoes: VJ

Did a course, well half of one. Definitely feeling tired. One control was well in the wrong place and the forest was a more than a bit gammy in places so I came back to the start

Thursday Nov 22, 2012 #

7 PM

Orienteering 41:40 intensity: (23 @0) + (45 @1) + (5:50 @2) + (13:51 @3) + (20:51 @4) *** 6.74 km (6:11 / km) +137m 5:37 / km
ahr:161 max:177 spiked:14/16c shoes: Salomon speed cross 2

FWTN in Buckstone
Same place as a local event in October (that was kinda the start of my knee!) but a new map which was really nice.
Had forgotten to charge the old headtorch though so it ran out on the way to 6. Luckily had a backup (light for my town bike!) which I managed to get around with though I lost quite some time due to it!

Had fun, was quite intense with the bad light and a nice course

Wednesday Nov 21, 2012 #

1 PM

Running (road) warm up/down 1:10:13 intensity: (2:22 @0) + (1:18 @1) + (13:46 @2) + (27:22 @3) + (25:25 @4) 9.86 km (7:07 / km) +467m 5:46 / km
ahr:157 max:178

Longish run around Arthurs seat. Nice route along the top of the crags and then up to the nose along the lesser valley. Then did a little loop in the bumpy bit at the back and then back over the top and home.
Sun was very low and almost constantly in my eyes!

Monday Nov 19, 2012 #

5 PM

Running (road) warm up/down 6:08 intensity: (2:20 @0) + (1:23 @1) + (2:15 @2) + (10 @3) 1.18 km (5:12 / km) +26m 4:40 / km
ahr:126 max:150 shoes: Asics Gel 1170

Fast warm up to DVC because I thought I was late for the EUOC run. I wasn't...

Running (road) (Recovery) 41:43 intensity: (1:02 @0) + (8:33 @1) + (19:36 @2) + (12:32 @3) 7.25 km (5:45 / km) +249m 4:55 / km
ahr:143 max:162 shoes: Asics Gel 1170

Run with EUOC (or some subset of it to be more precise)
Went somewhere, I just followed people, and then got to near my flat and I went home and so did everyone else!
It was nice seeing some new places, roads mostly quite quiet

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