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

Training Log: Urban

In the last 7 days:

activity # timemileskm+m
  Running6 3:42:16 25.68(8:39) 41.32(5:23) 778
  Urban Orienteering2 1:16:59 9.71(7:56) 15.63(4:56) 114
  Total7 4:59:15 35.39(8:27) 56.95(5:15) 892
«
0:57
0:00
SuMoTuWeThFrSa

Saturday Jul 22 #

8 AM

Running warm up/down ( Warm Up ) 18:45 intensity: (7:41 @1) + (9:49 @2) + (28 @3) + (47 @4) 3.14 km (5:59 / km) +2m 5:58 / km
ahr:103 max:131 shoes: Wave Mujin 3 GTX Green

Warm Up

Running race (Peter Pan ParkRun) 20:15 intensity: (1:00 @3) + (3:54 @4) + (15:21 @5) 4.99 km (4:03 / km) +4m 4:02 / km
ahr:133 max:142 shoes: Wave Mujin 3 GTX Green

Peter Pan ParkRun
Aiming for 20 minutes but, in the grand scheme of things, not too disappointed with 20:15 ..... could have been worse!

3:57 / 4:12 / 4:07 / 4:04 / 3:55

Started well and in control, 2km in 8:09 suggested it would be tough to go sub -20!
From there on in didn’t worry about the splits and concentrated on trying to catch a couple of early runners I'd started with but who then gradually pulled away from me.
Did catch and then stay ahead to the finish....."Good Job!"
Still, work to do but fairly confident on a good course with a good field can go sub 20 again - there's a challenge! ;)

Running warm up/down (Warm Down ) 15:46 intensity: (22 @1) + (7:33 @2) + (7:51 @3) 2.85 km (5:32 / km) +2m 5:31 / km
ahr:113 max:120 shoes: Wave Mujin 3 GTX Green

Warm Down

Friday Jul 21 #

11 AM

Running (Trail) 33:22 intensity: (1:33 @1) + (19:24 @2) + (12:25 @3) 6.08 km (5:29 / km) +152m 4:53 / km
ahr:112 max:121 shoes: Wave Mujin 2 - Black/Red

Little Wold - 1 and a half Reverse Loops
Generally starting to feel a bit better the day after a hard run, not 100% brilliant, but certainly a noticeable improvement over what has been for the last few weeks since my last "jump" in fitness!

Thursday Jul 20 #

5 PM

Running warm up/down (Warm Up) 12:15 intensity: (1:34 @1) + (7:20 @2) + (35 @3) + (1:53 @4) + (53 @5) 2.08 km (5:54 / km) +8m 5:48 / km
ahr:112 max:138 shoes: Wave Mujin 3 GTX Green

Warm Up

Urban Orienteering race 33:40 intensity: (26 @1) + (52 @2) + (1:32 @3) + (29:18 @4) + (1:32 @5) 7.12 km (4:44 / km) +64m 4:32 / km
ahr:131 max:139 shoes: Wave Mujin 3 GTX Green

Lincolnshire Urban League
Branston
Didn't feel like I had the legs tonight, probably due to consciously increasing the mileage / effort this week.
Still, a good workout on a most pleasant evening!
Some good thought provoking Route Choice legs from a novice planner.

Running warm up/down (Warm Down ) 11:11 intensity: (22 @1) + (6:13 @2) + (4:36 @3) 2.04 km (5:29 / km) +7m 5:23 / km
ahr:112 max:121 shoes: Wave Mujin 3 GTX Green

Warm Down

Wednesday Jul 19 #

11 AM

Running (Trail) 31:08 intensity: (1:51 @1) + (15:08 @2) + (14:09 @3) 6.03 km (5:10 / km) +150m 4:36 / km
ahr:116 max:125 shoes: Wave Mujin Lime Green

Despite knees feeling a bit "off" initially, in general starting to feel a bit fitter!
Beverley Clump - didn't get any rain...at all - bonus! :)

Tuesday Jul 18 #

10 AM

Running hills (Trail) 46:11 intensity: (8:49 @2) + (21:00 @3) + (16:22 @4) 8.18 km (5:39 / km) +308m 4:45 / km
ahr:121 max:130 shoes: Mizuno Wave Ascend 6 Orange

Brantingham Top Stile
Wanted a good pace and I think I achieved that despite the heavy (for me) weekend.
Didn't know what to expect time-wise, so 23:34 at the split pleasing (secretly would have liked 23:30).
Pushing on (not overly so) aimed for 46:00 so needed the minute plus a few seconds for the return, and thought that achievable.
Didn't get the desired 46 minutes, but close, the major plus being that I only dropped 1 second on the return split......heading in the right direction!

Monday Jul 17 #

4 AM

Note

Oh dear :(
After a very good weekend thought things might be looking up....
Woke up at 4 a.m. with very painful knees, left more so than right.
Dose of Deep Heat sorted it fortunately.
3 PM

Running (Trail) 33:23 intensity: (3:01 @1) + (9:02 @2) + (19:31 @3) + (1:49 @4) 5.95 km (5:37 / km) +145m 5:00 / km
ahr:114 max:128 shoes: Mizuno Wave Ascend 5

Little Wold, 1+1/2 Loops
Might have just moved on a level again.... hope so!

Sunday Jul 16 #

11 AM

Urban Orienteering race (Sprint Orienteering ) 13:20 intensity: (8 @1) + (4 @2) + (4 @3) + (6:37 @4) + (6:27 @5) 2.85 km (4:41 / km) +17m 4:33 / km
ahr:136 max:144 shoes: Wave Rider 19 Lime Green

British Mixed Sprint Relay Champs
Edge Hill Campus
First Leg
Well controlled run, one small wobble, otherwise pretty clean.
Slow start (not unusual) and worked way through field to the finish.

Urban Orienteering (Sprint Orienteering ) 14:53 intensity: (15 @1) + (6 @2) + (7:38 @3) + (6:54 @4) 2.88 km (5:11 / km) +15m 5:03 / km
ahr:123 max:132 shoes: Wave Rider 19 Lime Green

Third leg, some different gaffles and used some alternative route choices. Good training.

Urban Orienteering (Sprint Orienteering ) 15:06 intensity: (20 @1) + (2:30 @2) + (12:16 @3) 2.79 km (5:25 / km) +18m 5:15 / km
ahr:115 max:123 shoes: Wave Rider 19 Lime Green

Third run out on Amanda's second leg map... getting tired now and a bit lazy with the map, running on over familiar terrain.
Interesting to run all 3 gaffles.

« Earlier

Recent Comments

more...

Next Up

Injuries

L KneeOther136+days
complete history

Reports

Search Log

 

#orienteering #ThinkFastRunHard
@brianward62 / @urbanracinguk
href=https://www.youtube.com/channel/UCqamoivYpWs2AcXm9f84lRw>YouTube Channel
All Attack Point Log Photos


Recent Weeks:

Week
Ending
Training hours by intensity
0123456789
10
Jul 23
Jul 16
Jul 9
Jul 2
Jun 25

Week
Ending
Training hours by activity
0123456789
10
Jul 23
Jul 16
Jul 9
Jul 2
Jun 25

Week
Ending
Training kilometers by activity
0102030405060708090
100
Jul 23
Jul 16
Jul 9
Jul 2
Jun 25

all weeks | months | years | as calendar