Attackpoint - performance and training tools for orienteering athletes

Training Log: bm

In the last 7 days:

activity

time

miles

Running

2:51:58

22.36

(7.8/h)

35.99

(12.6/h)

500

Orienteering

50:13

5.65

(8:53)

9.1

(5:31)

285

33 /

36c

91%

Warm Up/Down

40:05

0.81

(49:37)

1.3

(30:50)

Total

4:22:16

28.83

(9:06)

46.39

(5:39)

785

33 /

36c

91%

averages - sleep:7.3

1:52

0:00

Tuesday May 21 #

1 PM

Running long 1:39:57 [4] 21.14 km (12.7 kph) +305m
ahr:174 max:192 slept:8.0 shoes: Salomon XR Crossmax

+10mins on last weeks run. Theory is that leg 7 of Jukola is 15.3km, so even if I have an amazing run I will I guess be out 2hrs+. So up until then I'm adding 10mins onto the long run each week, so 100mins this week.

Up to the top of Porter, Redmires, Fulwood and back, then a park loop just to make it to 100. Was slowing towards the end but was comfortable at 4:44min/km. HR was a tad lower then last week too which is good :)

3 PM

Warm Up/Down 12:33 [1] 0.2 km (1:02:45 / km)
shoes: Salomon XR Crossmax

Sunday May 19 #

Note

Come to Portisheads first ever Orienteering race. Mapped and planned by me!

https://twitter.com/BenM1344/status/33617472326640...

11 AM

Running 15:33 [3] 2.95 km (11.4 kph) +35m
slept:7.0 shoes: Salomon XR Crossmax

Run out to the SYO Urban at Walkley, the long way to avoid running through the area.

Warm Up/Down 5:11 [3] 0.4 km (12:57 / km)
shoes: Salomon XR Crossmax

A few drills.

Orienteering race 50:13 [4] *** 9.1 km (5:31 / km) +285m 4:46 / km
ahr:184 max:194 spiked:33/36c shoes: Salomon XR Crossmax

I died in the heat somewhat towards the end. Didn't really drink enough this morning and majorly overheated. I didn't even realise it was a warm day! Ah well.

Great fun, good area. Picked the wrong route to #2, #8 possibly, #17 and #20 maybe. Still towards the end was pleased to just be running okay. Wasn't out there to really push, I just wanted to enjoy it and I did, so yay :)

C • you know your ShUOC when yo... 1

12 PM

Running 10:48 [1] 1.86 km (10.3 kph) +35m
ahr:158 max:180 shoes: Salomon XR Crossmax

Back home.

Warm Up/Down 8:31 [1] 0.2 km (42:35 / km)
shoes: Salomon XR Crossmax

Saturday May 18 #

9 AM

Running 13:38 [3] 2.52 km (11.1 kph) +40m
ahr:156 max:169 slept:7.0 shoes: Asics Gel Kayano 18

Warm Up/Down 5:00 [3] 0.3 km (16:40 / km)
shoes: Asics Gel Kayano 18

Running race 19:05 [5] 5.0 km (15.7 kph) +45m vdot: 52.6
ahr:188 max:194 shoes: Asics Gel Kayano 18

Unfortunately, for some reason unbeknownst to man, my alarm clock decided not to go off today, depsite being unequivocally set. Was only woken half an hour before I had to leave by a deafening bin lorry. Unfortunately I was starving. So I decided to risk a stitch by having a slice of toast.

I was going nicely for the first lap, but then climbing back up through the ponds on the second lap, I got a massive-insides-are-tearing-apart-feeling stitch. From then on I just couldn't push on and cruised over in a slow 19:05.

Ah well, still a good training session, and 2 parkruns left in Sheffield.

Running 12:57 [3] 2.52 km (11.7 kph) +40m
ahr:159 max:175 shoes: Asics Gel Kayano 18

10 AM

Warm Up/Down 8:50 [1] 0.2 km (44:10 / km)
shoes: Asics Gel Kayano 18

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