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Attackpoint - performance and training tools for orienteering athletes

Training Log: Herbie Ashworth

In the last 7 days:

activity # timemileskm+m
  orienteering4 2:52:49 15.66(11:02) 25.2(6:51) 44764c
  gym1 20:00
  swimming 1 6:45
  trail/fell running3 3:48 0.63(6:00) 1.02(3:44) 6
  Total7 3:23:22 16.29 26.22 45364c
averages - sleep:8 rhr:55
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Monday Apr 22 #

10 AM

trail/fell running warm up/down 1:27 [2] 0.31 km (4:41 / km) +3m 4:28 / km
ahr:134 max:144 shoes: inov8 x-talon 230

11 AM

orienteering race (JK relay m48- leg 3) 39:05 [4] ***** 5.59 km (6:59 / km) +81m 6:31 / km
ahr:155 max:181 20c rhr:57 slept:8.8 shoes: inov8 x-talon 230

Little bit slower than I would have liked and quite scrappy in places especially towards the end. Certainly wasn’t catching anyone up. Very hot I think I was a bit dehydrated. On the plus side I was 7th fastest on the run in over all :)

Sunday Apr 21 #

11 AM

orienteering race (JK long ) 1:11:52 [4] ***** 10.55 km (6:49 / km) +219m 6:10 / km
ahr:174 max:195 22c shoes: inov8 x-talon 230

Navigation was fine apart from 8 where some questionable mapping of a path as a ride led to a loss of a few mins. Massively under-paced because I was expecting it to be more technical and I wasn’t massively tired afterwards suggesting I should have run a lot faster. Still not particularly pleased but felt a lot better than yesterday

trail/fell running warm up/down 1:00 [3] 0.5 km (2:00 / km) +3m 1:57 / km
rhr:55 slept:8.1 shoes: inov8 x-talon 230

5 PM

gym (Cool down @ gym ) 20:00 [3]
shoes: Nike Zoom Fly

Treadmill and rowing to cool down legs

Saturday Apr 20 #

11 AM

orienteering race (JK middle ) 43:56 [4] ***** 5.68 km (7:44 / km) +135m 6:55 / km
ahr:178 max:197 22c rhr:58 slept:7.8 shoes: VJ bolds

Questioning why I bother after another depressingly bad run proving I can’t actually orienteer after ~10 mins of mistakes and to make things even better I snapped a stud off my bolds

Friday Apr 19 #

Event: JK 2019
 
3 PM

trail/fell running warm up/down 1:21 [1] 0.21 km (6:26 / km)
ahr:134 max:145 shoes: New balance falcon 190 xc shoe

orienteering race (JK sprint ) 17:56 [5] *** 3.38 km (5:18 / km) +12m 5:13 / km
ahr:175 max:197 shoes: New balance falcon 190 xc shoe

Legs felt dead should have warmed up and eaten more not pleased but at least I got round .
5 PM

swimming (Hotel pool had lanes ) 6:45 [2]
rhr:48 slept:7.9

8 lengths - 450m just trying to loosen up then a wee go in the sauna

Thursday Apr 18 #

Note
rhr:56 slept:7.5 (rest day)

Was going to run but...

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