Attackpoint - performance and training tools for orienteering athletes

Training Log: Rich

In the last 7 days:

activity

time

miles

Running

5:13:20

43.24

(7:15)

69.59

(4:30)

687

Orienteering

50:42

6.3

(8:03)

10.14

(5:00)

199

Total

6:04:02

49.54

(7:21)

79.73

(4:34)

886

[1-5]

6:02:52

averages - sleep:7.6 weight:64kg

1:41

0:00

Tuesday May 21 #

7 AM

Running 11:30 [2] 2.64 km (4:22 / km)
ahr:127 max:141 slept:7.5 weight:64.5kg shoes: Adidas Adizero Adios 2

ITW

5 PM

Running 18:30 [2] 4.11 km (4:30 / km) +26m 4:22 / km
ahr:134 max:146 shoes: Adidas Adizero Adios 2

Running 38:48 9.64 km (4:01 / km) +35m 3:57 / km
ahr:153 max:176 shoes: Adidas Adizero Adios 2

7 x 4mins with 90s jog recoveries.

Running 9:26 2.04 km (4:38 / km)
ahr:131 max:144 shoes: Adidas Adizero Adios 2

Monday May 20 #

5 PM

Running 1:00:40 13.32 km (4:33 / km) +150m 4:19 / km
ahr:140 max:154 slept:8.25 weight:63.9kg shoes: Adidas Adizero Adios 2

Quads and ITBs very sore all day but gradually got better with the run.

Sunday May 19 #

Event: Walkley Urban

11 AM

Running long 1:41:27 22.2 km (4:34 / km) +333m 4:15 / km
ahr:144 max:159 slept:7.0 weight:63.7kg shoes: Adidas Kanadia TR4

Newstead Abbey and Thieves. ITBs batter.

Saturday May 18 #

11 AM

Running warm up/down 10:12 [2] 2.12 km (4:49 / km) +27m 4:32 / km
shoes: Inov8 ORoc 280 (2)

Orienteering race 50:42 [4] *** 10.14 km (5:00 / km) +199m 4:33 / km
shoes: Inov8 ORoc 280 (2)

Brown course @ Bradgate

Felt pretty tired both physically and mentally throughout. Was fine and steady on the first 6 through the fairly technically easy Bradgate bar a small error leaving 4 in the wrong direction. Made a big mistake at 7, lost 1:50 to Danger - dropped onto the crags from my AP but didn't drop a crag far enough, thought I was on the wrong set so carried on. Finally worked out my position exactly came back across and there it was, must have almost looked at the flag originally. Into the woods from 10 where it started getting a little trickier, lost ~15s at 11 first faffing too high up and then dropping into the wrong re-entrant. Small time loss (~5-10s) at 17 and (~15-20s) at 19. More time loss at 20 getting on the wrong path (~20s) and again 22 again getting the wrong path (~20s). No plan to 23 and just ambled in the right direction relocating close to the control but not without losing some time due to a slight overshoot (~15s).

Running warm up/down 18:08 [2] 3.38 km (5:22 / km) +50m 5:00 / km
shoes: Inov8 ORoc 280 (2)

Jog WD