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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Stevek

In the 7 days ending Mar 25, 2012:

activity # timemileskm+m
  Orienteering Race3 1:19:38 7.7(10:20) 12.4(6:25) 11
  Running road1 49:15 5.43(9:04) 8.74(5:38) 108
  Warm Up/Down1 20:12 1.21(16:45) 1.94(10:24) 6
  Total4 2:29:05 14.34(10:24) 23.08(6:28) 125
  [1-5]4 2:21:59

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Sunday Mar 25, 2012 #

11 AM

Warm Up/Down 20:12 intensity: (5:25 @0) + (4:11 @1) + (10:36 @2) 1.94 km (10:24 / km) +6m 10:15 / km
ahr:101 max:122 shoes: Xtalon odd

Strensall Warm up and getting used to map ion warm up area

Orienteering Race race 47:42 intensity: (18 @0) + (3 @1) + (51 @2) + (18:14 @3) + (27:08 @4) + (1:08 @5) 6.72 km (7:06 / km) +1m 7:06 / km
ahr:139 max:151 shoes: Xtalon odd

British Middles
weekend gets worse.
Worried about achilles should have been more worried about knee.
Starte OK 1 and 2 then lost 1.30 at control 3 (minute man caught me)
Passed him by 6 but couldn't shake him.
Latched onto a RAFO guy and ran along path to crossing point on way to 11. turned right aloing fence expecting to see control. Couldn't find. Eventually realised that I had gone to wrong crossing point. On way to control amongst tussocks sudden pain in front of knee.
Only when putting pressure on knee so couldn't push hard at all.
Lost at least 7 mins on mistakes and possibly 5 mins on running speed after knee problem.
Knee still hurts now when going up or down stairs.

Saturday Mar 24, 2012 #

11 AM

Orienteering Race 18:31 intensity: (1:17 @0) + (13 @2) + (5 @3) + (7:11 @4) + (9:45 @5) 3.2 km (5:47 / km)
ahr:149 max:199 shoes: Xtalon odd

Big cockup on start times.
Had written down my start time but had looked up the one for the middle distance race.
Got to start for 11.48 start but should have started 11.24
All my fault.
Actual time taken 17.31 time on results 46.31!
Even more frustrating time would have been good eoough for A final
2 PM

Orienteering Race 13:25 intensity: (6 @0) + (6 @1) + (15 @2) + (41 @3) + (5:08 @4) + (7:09 @5) 2.47 km (5:26 / km) +10m 5:19 / km
ahr:150 max:166 shoes: flite 230

Started at proper time this time.
Third on B final though Graham Ackland also beat the time
Few small errors even so suspect time could have gone below 13 mins to 12.30 but not much lower

Thursday Mar 22, 2012 #

6 PM

Running road 49:15 [3] 8.74 km (5:38 / km) +108m 5:18 / km
shoes: inov8 road 255

Run with NDRC testing left knee.
No issues to begin with so after 3.5km pushed it going uphill. No problems with knee but then sudden pain in right achilles. Eased back right away
Achilles still sore one day later.

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