Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: andypat

In the 7 days ending Mar 24, 2012:

	activity	#	time	miles		km		+m
	Running	6	2:48:11	12.38	(13:35)	19.92	(8:27)	113
	Orienteering	4	1:50:12	6.63	(16:37)	10.68	(10:19)	230
	walk	1	43:00	2.49	(17:18)	4.0	(10:45)	20
	Mapping	1	32:15	0.34	(1:36:07)	0.54	(59:43)	7
	Total	12	5:53:38	21.83	(16:12)	35.14	(10:04)	370
averages - weight:109.8kg

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Saturday Mar 24, 2012 #

Event: British Sprint Championships

10 AM

Running warm up/down 15:00 [1] 1.5 km (10:00 / km) +10m 9:41 / km
shoes: LASportiva mountain

Warm up to start and stretching.

11 AM

Orienteering race 19:34 [4] 2.4 km (8:09 / km) +25m 7:45 / km
weight:109.5kg shoes: LASportiva mountain

Enjoyable fast paced race. Bit disappointed to not be nearer 18min. 3min away from qualifying for the A final so not really an issue. 13 out of 16 on Heat B.

3 PM

Running warm up/down 15:00 [1] 1.0 km (15:00 / km)
shoes: LASportiva mountain

Warm up to start of final and stretching.

4 PM

Orienteering race 15:22 [4] 1.9 km (8:05 / km) +15m 7:47 / km
shoes: LASportiva mountain

18 out of 26 in B final.

Reasonably satisfied with time - 3min 22s down on winner of B final. Bit hesitant in a couple of places. Need to get faster and leaner for JK...

Quali - Course H2B - Splits

Final - Course FB4 - Splits

Thursday Mar 22, 2012 #

2 PM

Mapping 32:15 [1] 0.54 km (59:43 / km) +7m 56:05 / km
shoes: LASportiva mountain

Mapping trees at Barshaw park

3 PM

Running 5:58 [3] 1.0 km (5:58 / km)
weight:109.8kg shoes: LASportiva mountain

Quick run round barshaw.

7 PM

Running 15:45 [4] 2.64 km (5:58 / km) +20m 5:45 / km
shoes: LASportiva mountain

Short sharp multiterrain run round Houston at Sprint O pace.

Wednesday Mar 21, 2012 #

6 PM

Running 52:28 [3] 7.78 km (6:45 / km) +53m 6:31 / km
shoes: NB 760

Run to Bow with Douglas. Slow as worried about tweak on rt calf from intervls yesterday. No recurrence although not confident I could ahve upped the pace without any incident. Keeping it slow till Saturday - the big one....

Tuesday Mar 20, 2012 #

7 PM

Running (intervals) 1:04:00 [4] 6.0 km (10:40 / km) +30m 10:24 / km
shoes: LASportiva mountain

Clyde training at Rouken Glen park then Kenny's new pad for grub.

warm up then 6 x 500mish intervals on muddy grass with a warm down. Felt a bit of a twinge in rt calf on last one so stretched a fair bit and took it easy on the warm down.

Sunday Mar 18, 2012 #

11 AM

Orienteering race 1:03:46 [4] 4.63 km (13:47 / km) +175m 11:36 / km
weight:110kg shoes: NB 760

Testing short blue course at Torinturk. Nice to take less than the 2 and a half hours I took last time here!
Tricky first half on the wooded slopes with an open moor leg and then some fast controls downhill to the finish. Made a hash of the 3rd by ending up too low. Otherwise reasonably clean but just a bit heavy legged.

12 PM

Orienteering 11:30 [3] 1.75 km (6:34 / km) +15m 6:18 / km
shoes: Falcon

White course with Mikey. More or less shadowing him but to be brutally honest struggled to keep up at times! Legs feeling the strain of the last couple of days.

7 PM

walk 43:00 [1] 4.0 km (10:45 / km) +20m 10:29 / km
shoes: Salomon XD Pro 3d Ultra

Brisk walk into Johnstone to pick up Val's car and a curry.

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