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Attackpoint - performance and training tools for orienteering athletes

Training Log: Jon X

In the last 7 days:

activity # timemileskm+m
  Orienteering4 4:35:16 20.38(13:30) 32.8(8:24) 579
  Running4 2:34:08 15.17(10:09) 24.42(6:19) 388
  Total7 7:09:24 35.56(12:05) 57.22(7:30) 966
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Saturday Feb 23 #

11 AM

Orienteering 46:33 intensity: (7:09 @1) + (38:33 @2) + (51 @3) 3.77 km (12:20 / km) +22m 12:00 / km
ahr:110 max:127 shoes: Inov8 210 July 2018

A bit of practice before tonight. Tricky, vague, physical terrain. Not so good with the compass or distance judgement, need to do better this evening....

Friday Feb 22 #

7 PM

Running 29:02 intensity: (41 @1) + (27:34 @2) + (47 @3) 5.42 km (5:22 / km) +18m 5:16 / km
ahr:117 max:127 shoes: Inov8 210 July 2018

Thursday Feb 21 #

5 PM

Running 35:48 intensity: (22 @1) + (29:42 @2) + (4:49 @3) + (31 @4) + (24 @5) 5.92 km (6:03 / km) +99m 5:35 / km
ahr:118 max:153 shoes: Brooks Launch July 2018

Easy.

Wednesday Feb 20 #

10 AM

Orienteering 1:10:00 intensity: (47:45 @1) + (22:15 @2) 6.6 km (10:37 / km) +233m 9:01 / km
ahr:96 max:151 shoes: VJ Falcon May 2018

Errochty, hanging and checking. Tricky! Time adjusted for much standing still etc...

Orienteering 1:00:00 intensity: (13:14 @1) + (14:07 @2) + (24:39 @3) + (8:00 @4) 6.67 km (9:00 / km) +231m 7:40 / km
ahr:126 max:175 shoes: VJ Falcon May 2018

Errochty, shadowing and collecting. Time adjusted for faffage and spectating.
6 PM

Orienteering 50:18 intensity: (26 @1) + (11:19 @2) + (17:46 @3) + (19:52 @4) + (55 @5) 7.44 km (6:45 / km) +38m 6:35 / km
ahr:132 max:157 shoes: VJ Falcon May 2018

FVO night race, Tulliallan. GG won in 37:44.

Tuesday Feb 19 #

11 AM

Running 26:41 intensity: (2:06 @1) + (13:58 @2) + (1:51 @3) + (40 @4) + (8:06 @5) 4.34 km (6:09 / km)
ahr:129 max:164 shoes: new Kinvara 2016

Lactate threshold/VO2 test as part of a PhD project at the uni.
Second session next week where apparently I have to wear the oxygen collection mask for a run up/down Dumyat, may get some funny looks!

Running 55:47 [2] 7.55 km (7:23 / km) +271m 6:16 / km
ahr:166 max:188 shoes: Black Inov8 Apr17

Easy.

Monday Feb 18 #

Note
(rest day)

Oops.

Sunday Feb 17 #

12 PM

Running warm up/down 6:50 intensity: (9 @1) + (4:09 @2) + (1:17 @3) + (40 @4) + (35 @5) 1.2 km (5:43 / km)
ahr:124 max:155 shoes: VJ Falcon May 2018

Orienteering 48:25 intensity: (24 @1) + (4:35 @2) + (8:37 @3) + (26:18 @4) + (8:31 @5) 8.32 km (5:49 / km) +56m 5:38 / km
ahr:139 max:168 shoes: VJ Falcon May 2018

STAG SoSOL at Drumpellier, Blue course.

Enjoyed this, area all pretty runnable so often able to run straightish (when I got my direction right anyway!).

Some pretty tiny pits but at least it was normal flags not mini flags so they were hung low but not actually inside the pit (!)

Left a couple of controls in a dodgy direction, had a bit of a direction wobble en route to #4, couldn’t initially find the rhodie gap on direct route #10-#11, turned down an angled semi-yellow strip I hadn’t noticed just before the correct one at #14. Probably could have saved 1-2 mins altogether but ran reasonably hard too.

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