Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: noRa

In the 7 days ending Apr 6, 2012:

activity	#	time	miles	km	+m
Orienteering	6	2:51:13	8.82	14.2
Running	6	2:33:02	6.62	10.65
Strength and Conditioning	2	1:45:00
Total	7	7:09:15	15.44	24.85

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Friday Apr 6, 2012 #

Event: JK 2012

Running warm up/down 25:00 [1]
shoes: Nike LunarEclipse

Orienteering 18:00 [5]
shoes: Nike LunarEclipse

JK Sprint: Was totally buzzing for this race! Just went in with a really good attitude and positive mindset and remembered only to run fast when I knew where I was going. It went well in general. I made a couple of bad route choices went the a long way round to 3, decided not to go through the thicket (crossable) to 7 because I wasn't sure how dense it would be so went round and also ran all the way round a wall at 9 which I now think was crossable but at the time didn't want to risk it. Also slipped on the mud and fell over on the way to 20 :/
Really happy with the result, need to go into races with that mindset more often though!

C • happy happy... 3

2 - Splits

Thursday Apr 5, 2012 #

Note
(rest day)

Did nothing today, as planned.

Wednesday Apr 4, 2012 #

Strength and Conditioning 1:15:00 [3]

WU then, power clean, bench press, half squats, deadbugs, MB sit up. Rolling and physio stuff too.

Running warm up/down 10:00 [1]
shoes: Nike LunarEclipse

Orienteering 8:19 [4]
shoes: Nike LunarEclipse

Sprint course in Livingston, training for the JK.
Running well and able to plan ahead at the speed I was running.

C • is livingston not embargoed... 5

Running 10:00 [1]
shoes: Nike LunarEclipse

Between starts of the courses

Orienteering 16:18 [4]
shoes: Nike LunarEclipse

Second course, in a different bit. Bit more tricky and some shorter legs, still going well, took a dodgy route out of one of the controls, need to remember to properly plan my exit and not just the general route! Legs did start to hurt a bit towards the end and feeling quite tired once done. Full rest day tomorrow!

Running warm up/down 10:00 [1]

Note

Saw Jane, the podiatrist again today, just for a check up about my insoles. She was still happy with the fit and basically said she was happy for me to decide when I wanted to wear them and how to use them.

Tuesday Apr 3, 2012 #

Running warm up/down 15:00 [1]
shoes: Nike LunarEclipse

To the CSE from the meadows, a few drills on the way.

Orienteering intervals 32:00 [4]
shoes: Nike LunarEclipse

Sprintervals round the old town. Feeling alright, ran with Kirstin for pretty much all of it, was quite nice to be running it with another person, could sort of bounce routes off each other a bit and discuss why we were going specific ways. Managed to keep the speed consistent whilst planning ahead, lost it a wee bit in the middle but Kirstin was on it! :P
Did 3 'loops' 9.00, 14.20, 2.40. Had varying rest between them, waiting on everyone to catch up.

Running warm up/down 10:00 [1]
shoes: Nike LunarEclipse

Back to the meadows

Monday Apr 2, 2012 #

Strength and Conditioning 30:00 [1]

Physio exercises and rolling.

Sunday Apr 1, 2012 #

Running 27:29 [3] 4.85 km (5:40 / km)
shoes: Nike LunarEclipse

To the Steils with Andrew. Did a bit extra when we went down a road you used to be able to get down, but can't anymore...

Orienteering 22:30 [3] 4.2 km (5:21 / km)
shoes: Nike LunarEclipse

Orienteering round the Steils, planned by Andrew D with Craig, Andrew, Claire and Ian. Wasn't feeling very fast but orienteering wise it was good! Chose the wrong route to no16, but apart from that I was happy with my routes and was planning ahead :)

Running 25:33 [3] 4.5 km (5:41 / km)
shoes: Nike LunarEclipse

Home again with Andrew.

Note

Feeling a bit tired today, but I've done a lot more this week than I have for a while so now it is definitely time for an easy week and resting up for the JK!

Saturday Mar 31, 2012 #

10 AM

Running warm up/down 10:00 [1] 1.3 km (7:42 / km)

To start and from finish.

Orienteering 42:50 [3] 5.0 km (8:34 / km)

Blackford Hill - Middle course. With Andrew, Andrew and Alistair. Focusing on simplification and trying not to look at the map too much. Also tried to keep running the whole time, nice and steady, ran up all the hills and actually feeling pretty good in general :) Had a little wobble at 18 when I thought I was in the wrong place but I wasn't and also ran past the last one...

2 PM

Running warm up/down 10:00 [1]

Orienteering 31:16 [3] 5.0 km (6:15 / km)

Craigmillar local event. Went a wee bit faster than this morning, but still keeping it steady. Was good to go orienteering somewhere that I don't know that well!

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