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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: noRa

In the 7 days ending Mar 25, 2012:

activity # timemileskm+m
  Running3 2:22:30 5.03 8.1
  Strength and Conditioning3 1:50:00
  Orienteering3 1:37:35 8.26(11:48) 13.3(7:20) 40
  Cycling1 30:00
  Total7 6:20:05 13.3 21.4 40

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Sunday Mar 25, 2012 #

Running warm up/down 30:00 [2]

Warm up controls on the way to the start, then my wee drills routine
and jogging round the field after.

Orienteering race 37:38 [4] 5.5 km (6:51 / km)
ahr:169 max:185

Started too fast. Managed to keep hold of everything and got to 1 ok, but then didn't have a plan for 2, no compass, just ran and ended up wading through a really tussocky and wet marsh. Then just didn't really know where to go, Badbadbad! Then I got caught up and started worrying about other people too much and not about me, so just up until no 8 I was so sloppy! After that calmed down, I clicked back into it and it went much better from there. Also found the tussocks so tough on my ankles and my legs were so tight from Saturday :/ So a bit disappointed with the result but I know I was sloppy. Looking at the positives, I'm so much closer to the top than I was last year, splits are so much better... So just need to keep my head next time.

Saturday Mar 24, 2012 #

Running warm up/down 1:00:00 [2]
shoes: Nike LunarEclipse

WU/D throughout the day
Made sure to do plenty jogging and drills before, kind of settling into a wee routine these days!
Chatty jogging afterwards.

Orienteering race 15:37 [4] 2.4 km (6:30 / km) +25m 6:11 / km
ahr:173 max:186 shoes: Nike LunarEclipse

Sprint Heat.
Went well, remembered just to do what I normally do but just ran faster on the bits I could afford to (now that I know I can!). Planned ahead and ignored others, also was careful not to get disqualified this time! :P Didn't make any mistakes, just had a few tiny hesitations here and there. Bit frustrating because I came 7th (3s behind 6th) and top 6 got into the final :/ But I had quite a few good people in my heat, so guess it was to be expected

Orienteering race 12:06 [5] 1.9 km (6:22 / km) +15m 6:08 / km
ahr:187 max:203 shoes: Nike LunarEclipse

Was last start which was good, didn't have to worry about anyone else. Went in with the same attitude as in the heat and it went well again! Legs were shorter so it was more intense, so much fun! Again no mistakes and was flowing well, came 3rd this time, so much happier!
Had 2 good races and overall i'm pleased with how the day went, just wish I could have been in the A final!

Friday Mar 23, 2012 #

Strength and Conditioning 20:00 [1]

Quick trip into the gym before uni, just physio stuff and rolling.

Thursday Mar 22, 2012 #

Orienteering 32:14 [3] 3.5 km (9:13 / km)

FWTN: East Craiglockhart Hill 3 loops, just did 2 loops.
Loop 2 was fine, little bit of a dodgy route to 4 though. Loop 1 was a bit sloppy, stupid route to 1, there were extra hedges and stuff, 3 I didn't see the control and was wandering looking for it for a while, and on 5 I should have gone round the other side of the building.
Not feeling that brilliant and just jogging round, think I let the fact that I knew the area influence my route choice when I should have just gone with instinct!
Forgot HR monitor again :/

Cycling 30:00 [2]

Wednesday Mar 21, 2012 #

Strength and Conditioning 1:00:00 [2]

Easy session. WU then the same as the friday session as the last time I went to one! Physio and rolling too,

Note

Also ankle has been feeling a bit dodgy over the past few days and the weekend. Went over on it on thurs and then jarred it on friday when my foot got stuck behind a car tire whilst cycling but it's feeling better now and i'm not noticing it again... So hopefully it'll be fine again the weekend :)

Tuesday Mar 20, 2012 #

Running warm up/down 15:00 [2] 1.5 km (10:00 / km)
shoes: Nike LunarEclipse

Jog and drills. Also did 5 x20s at 90%

Running intervals 27:30 [5] 5.0 km (5:30 / km)
shoes: Nike LunarEclipse

Forgot HR monitor today :/
Did 5x1km, starting every 5.30mins: 3.57, 3.59, 4.02, 4.02, 3.57
So i'm pretty happy because that's the fastest I've ever done it before and is back up to what my times were in November, just before i did my ankle! So I guess next time the aim is to try and get them all under 4mins. Guess i was just feeling more confident with my running after the weekend so it clicked a bit :)

Running warm up/down 10:00 [1] 1.6 km (6:15 / km)
shoes: Nike LunarEclipse

WD jog round a bit of the meadows

Monday Mar 19, 2012 #

Strength and Conditioning 30:00 [1]

Just physio and rolling.

Note

Legs are soo tired today! Cycling was such a trial, especially up the hills, hopefully will get a really good nights sleep tonight and then everything might feel better tomorrow!

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