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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Parkino

In the 7 days ending Mar 10, 2014:

activity # timemileskm+m
  running2 2:10:10 17.06(7:38) 27.45(4:45) 320
  Orienteering1 58:10 5.54(10:30) 8.92(6:31) 210
  Total3 3:08:20 22.6(8:20) 36.37(5:11) 530

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Sunday Mar 9, 2014 #

11 AM

Orienteering race 58:10 [4] 8.92 km (6:31 / km) +210m 5:50 / km
shoes: Inov8 X-Talon 212

OD Level B, Bentley Woods South, Short Brown
good run, great runnability, beautiful weather, course distance 8.1

2) hesitant approaching catching feature, not sure exactly where I would come out [20]
3) hesitant, exited control at slightly wrong angle: my plan to cut the corner became going straight [10]
4) slightly left in circle, had to wait for Rex Bleakman to complete emit punch [10]
5) not sure where I came out on path, slow [10]
10) hesitant, saw lots of distinctive trees [10]

probably gave away 3secs per control by extra-safe emit punching [60]

6th, 5mins behind Nathan Lawson, 46secs behind the Tett

Friday Mar 7, 2014 #

11 AM

running warm up/down 16:48 [2] 3.35 km (5:01 / km) +60m 4:36 / km
shoes: Mizuno Wave Ascend 7

easy run through Norwood Grove to Upper Norwood Rec for intervals

running intervals 23:59 [5] 6.0 km (4:00 / km) +75m 3:46 / km
ahr:160 shoes: Mizuno Wave Ascend 7

6 x 1km, 90secs rest: 3.54 3.58 4.01 4.03 4.04 3.59

about the flattest km loop I could find in the area, but still had a 10m+ incline in the first 200m

running warm up/down 11:34 [1] 2.0 km (5:47 / km) +30m 5:23 / km
shoes: Mizuno Wave Ascend 7

jog home from the rec

Wednesday Mar 5, 2014 #

2 PM

running (terrain and trails) 1:17:49 [4] 16.1 km (4:50 / km) +155m 4:37 / km
ahr:149 max:166 shoes: Inov8 X-Talon 212

Richmond Park
a big figure of eight in the sunshine, anti-clockwise from the Roehampton Gate car park, very steady pace, almost tempo, given the distance

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