Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log: Spud

In the last 7 days:

activity # timemileskm+m
  Running10 6:36:35 53.75(7:23) 86.5(4:35) 1007
  Orienteering 2 1:13:46 12.08(6:06) 19.44(3:48) 54
  Total10 7:50:21 65.83(7:09) 105.94(4:26) 1061
«
1:42
0:00
WeThFrSaSuMoTu

Monday Jun 18 #

7 AM

Running 30:00 intensity: (2:28 @1) + (26:45 @2) + (47 @3) 7.06 km (4:15 / km) +62m 4:04 / km
ahr:143 max:155 shoes: Salming Distance D1

Easy pre breakfast, legs a little creaky to begin but felt good after a minute or two.
4 PM

Running 1:00:00 intensity: (47 @1) + (6:44 @2) + (35:43 @3) + (16:46 @4) 16.0 km (3:45 / km) +152m 3:35 / km
ahr:160 max:173 shoes: Salming Distance D1

Steady hour on the roads. Feeling good but stomach a little off at the end and slightly harder work than normal in the humidity. Just ticked away and enjoyed it.

Sunday Jun 17 #

10 AM

Running warm up/down 15:52 intensity: (14:09 @1) + (54 @2) + (49 @3) 3.08 km (5:09 / km) +2m 5:08 / km
ahr:127 max:142 shoes: Inov-8 x-talon 190 Orange

Orienteering 14:20 intensity: (27 @1) + (9 @2) + (2:09 @3) + (5:15 @4) + (6:20 @5) 3.74 km (3:50 / km) +23m 3:43 / km
ahr:176 max:185 shoes: Inov-8 x-talon 190 Orange

Morning sprint at Birmingham uni. Initial mistake on 1 not counting the underpasses then settled down and planned well throughout. Couple of poor exits lost a little time but generally a good run out and nice to take a good win.

Running 13:18 intensity: (11:02 @1) + (2:00 @2) + (16 @3) 2.31 km (5:46 / km) +24m 5:29 / km
ahr:128 max:144 shoes: Inov-8 x-talon 190 Orange

Running 15:47 intensity: (4:19 @1) + (4:13 @2) + (4:37 @3) + (2:38 @4) 3.0 km (5:16 / km) +17m 5:07 / km
ahr:148 max:172 shoes: Inov-8 x-talon 190 Orange

Orienteering 18:24 intensity: (20 @1) + (7 @2) + (1:42 @3) + (5:43 @4) + (10:32 @5) 4.6 km (4:00 / km) +28m 3:53 / km
ahr:179 max:187 shoes: Inov-8 x-talon 190 Orange

Afternoon sprint race. More technical area and some odd mapping/control positioning and control descriptions led to a somewhat nervy run throughout. Good generally though but scrappier and less planning than this morning. Only real mistake of the day was on 12, no plan at all and exited wrong, one dead end, long way out then the inaccessible end so another fanny about totalling maybe a minute. Still managed to hold on to the win by a few seconds. In some ways I'm happy to have made the big mistake now, despite being annoyed about it (haven't made such a big mistake in a sprint for a long time) so good to identify what to work on in the coming sessions.
1 PM

Running 15:59 intensity: (3:36 @1) + (11:22 @2) + (1:01 @3) 3.01 km (5:19 / km) +20m 5:09 / km
ahr:136 max:149 shoes: Inov-8 x-talon 190 Orange

Saturday Jun 16 #

10 AM

Running warm up/down 15:36 intensity: (1:27 @1) + (13:18 @2) + (51 @3) 3.53 km (4:25 / km) +4m 4:24 / km
ahr:143 max:156 shoes: Salming Distance D1

Orienteering tempo 41:02 intensity: (6 @1) + (26 @2) + (1:21 @3) + (39:02 @4) + (7 @5) 11.11 km (3:42 / km) +4m 3:41 / km
ahr:172 max:184 shoes: Salming Distance D1

Castle Vale Urban. Hadn't seen the map or area and was really pleasantly surprised with how tricky it was. Lot's of dead ends and technical blocks which made for a really fun course and no boring bits which urbans sometimes suffer with. Tempoed around, never going out of my comfort zone really and orienteered well apart from navigating on the wrong line around the busy section at 3. Small slip but other than that all good.

Running 26:03 intensity: (4:07 @1) + (20:39 @2) + (1:17 @3) 5.01 km (5:12 / km) +3m 5:11 / km
ahr:139 max:157 shoes: Salming Distance D1

Nice jog with Matthew.

Friday Jun 15 #

9 AM

Running 43:01 intensity: (4:37 @1) + (36:33 @2) + (1:51 @3) 9.04 km (4:46 / km) +75m 4:34 / km
ahr:142 max:163 shoes: Salming Trail T2

Trot on the fields before breakfast. Pretty overgrown everywhere.

Thursday Jun 14 #

8 AM

Running 28:15 intensity: (16:35 @1) + (9:30 @2) + (2:10 @3) 5.58 km (5:04 / km) +135m 4:31 / km
ahr:129 max:145 shoes: Salming Distance D1

Easy pre breakfast and moving out with paddy. Reverse standard then back on Manchester road. Sad day.
6 PM

Running 30:00 intensity: (38 @1) + (3:52 @2) + (19:40 @3) + (5:50 @4) 8.04 km (3:44 / km) +59m 3:36 / km
ahr:159 max:171 shoes: Salming Distance D1

Steady 5 on the roads felt good. HR a little higher because of coffee but it was needed.

Wednesday Jun 13 #

8 AM

Running 30:00 intensity: (2:31 @1) + (14:13 @2) + (9:32 @3) + (3:44 @4) 7.11 km (4:13 / km) +100m 3:56 / km
ahr:151 max:171 shoes: Salming Distance D1

Easy pre breakfast 30. Hrm again going funny because this was chilled, might invest in a new one.
4 PM

Running 1:12:44 intensity: (22:59 @1) + (47:12 @2) + (2:33 @3) 13.72 km (5:18 / km) +355m 4:42 / km
ahr:137 max:154 shoes: Salming Distance D1

Just in Riv with Joe. Potentially my last time round it for a long time so a little bit sad.

« Earlier

Recent Comments

6+ days ago
Cracker! 2  
more...

Next Up

Training Targets

Jun 14–20 (7d)
DVO Whitesprings evening event

Reports

Search Log

 

Orienteer at the University of Sheffield



Flag Counter


Recent Weeks:

Week
Ending
Training hours by intensity
012345678910
11
Jun 24
Jun 17
Jun 10
Jun 3
May 27

Week
Ending
Training hours by activity
012345678910
11
Jun 24
Jun 17
Jun 10
Jun 3
May 27

Week
Ending
Training kilometers by activity
0102030405060708090100110120130
140
Jun 24
Jun 17
Jun 10
Jun 3
May 27

all weeks | months | years | as calendar