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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Thraws

In the 7 days ending Mar 2, 2014:

activity # timemileskm+m
  Orienteering2 4:44:17 10.13(28:04) 16.3(17:26) 19510 /14c71%
  Warm down1 1:00:00 4.66(12:52) 7.5(8:00) 290
  Trail run1 32:00 4.66(6:52) 7.5(4:16) 120
  Road run1 16:34 2.8(5:55) 4.5(3:41)
  Total5 6:32:51 22.25(17:40) 35.8(10:58) 60510 /14c71%

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Sunday Mar 2, 2014 #

11 AM

Orienteering (Friston planning) 4:00:00 [3] 10.0 km (24:00 / km)

Parked at Graffham and checked about 24 planned/potential control sites with Jan. Most of the ones I'd identified were fine, which was good, and we located three or four over the hill from the new start which should split the TD5 courses up nicely. Unfortunately almost all the paths I'd hoped to use for the yellow and orange courses had disappeared or been covered in bramble so it's right back to the drawing board for the junior courses. Also paid a visit to the farmer to remind him we are coming on May 4th. Bit of wind and rain in the p.m. but managed to stay mostly dry.

Saturday Mar 1, 2014 #

11 AM

Orienteering race (Friston Forest) 44:17 [4] *** 6.3 km (7:02 / km) +195m 6:05 / km

Think I got two paths confused on the way to 1 so lost seconds and confidence through hesitation here. But started catching earlier starters on longer leg to 4 and through 8, though overshot the latter and was kindly called back. Misread code on 10, but knew I was at the right control, then took the mtb trail to 11 when up the hill and along the ride was probably 30 secs quicker. Was overtaking again right to the finish. Friston as fast and enjoyable as ever, but couldn't collect controls because it was into flats and straight off to BoPeep for ...
1 PM

Trail run (SDW relay recce run) 32:00 [5] 7.5 km (4:16 / km) +120m 3:57 / km

From Bopeep CP to Itford Farm. Took it easy up hill out the start as I wasn't sure what to expect. Answer was ... gates! With mud. From pt 217 it's downhill on short grass to the car park then gently up to the masts at 190m. I didn't realise at the time, but there is no more climb from here so very fast running over Itford Hill then round the wide bend to the rough track over the bridge and through the farm. Sun was out and I wasn't too tired from Friston, though my legs were shot after. Time was as expected, but I reckon I could lose 1 or 2 mins.
2 PM

Warm down (SDW) 1:00:00 [3] 7.5 km (8:00 / km) +290m 6:42 / km

Jog-walked back From Itford to Bopeep with Jan. Wanted the loo.

Wednesday Feb 26, 2014 #

7 PM

Road run race 16:34 [5] 4.5 km (3:41 / km)

I reckon this really is my favourite race of the whole year. And such a lovely evening too. Splits were roughly 4.05, 4.05, 4.15, 4.10, which sort of says it all. Didn't start too fast, felt fine on the second lap, was overtaking on killer third, and only died a bit in second half of last lap when lactic started to build. Otherwise might have sprinted past three more youngsters. Enjoyed every step of it, and being in a school ('sports') team which would have headed all the other corporate teams last year helped as well. Surely I can get inside 16.5 minutes?

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