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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: FE

In the 7 days ending May 22:

activity # timemileskm+m
  Orienteering2 1:47:45 7.43(14:31) 11.95(9:01) 270
  Swimming1 23:00 0.37(1:01:41) 0.6(38:20)
  Body conditioning1 10:00
  Warm Up1 10:00 0.8(12:30) 1.29(7:46) 80
  Total5 2:30:45 8.6 13.84 350

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MoTuWeThFrSaSu

Sunday May 22 #

Warm Up 10:00 [2] 0.8 mi (12:30 / mi) +80m 9:32 / mi
shoes: Roclite 275s

11 AM

Orienteering 58:09 [4] 6.2 km (9:23 / km) +180m 8:11 / km
ahr:162 max:183 shoes: Roclite 275s

Friston Forest - Short Blue - 5.0k
1. 30s shot down the track, taking notice of Colin S of all people.
6. 2.00, bingo control, with 5 being the AP. A flimsy hide in dense light green. Fortunately overshot quickly onto far ride and got on 2nd attempt.
7. 30s, three of us missed the indistinct path. Could have lost more time.
8. -1.00, got pushed off by 45 degs(!) and didn't use compass. Recovered well.
Didn't blow up today having made a point of not fighting glacial body or terrain. Decent result, all things considered.
HR probably higher than recently due to warm day. Fluctuating around 164.
2 PM

Swimming 23:00 [2] 0.6 km (38:20 / km)

Birling Gap - 12.5 degs in tri-shorts. Sunny.
Coldest I've been in in a cossie w/o being in a wetsuit first to acclimatise. Felt much warmer and was enjoyable. Makes such a huge difference in May sunshine, rather than the lido in December. Feet were numb and lower calves weren't great by the end.

Thursday May 19 #

Orienteering 49:36 [3] 5.75 km (8:38 / km) +90m 8:00 / km
ahr:151 max:165 shoes: Roclite 275s

Green course from Farley Heath though 0.3k longer. Course 4.8k - remeasured as longer not shorter.
Straightforward as I'd been to 80% of the controls. Suceeded in getting me out and running at a decent pace whilst feeling lethargic.

Wednesday May 18 #

Note

An hour (15mins gratis) with the chiropractor (S) and a thorough work out, lower neck, mid-back & SI. Hoping the leg weakness of late improves as a result- just a hunch. Got to the stage I need to go regularly before things lock up every few weeks. Think knee strength might be fixed by no more than unweighted squats etc.

Body conditioning 10:00 [1]

Simple two and single legged squats and balance exercises for lower quads and knee support muscles.

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