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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Lexc

In the 7 days ending Jan 13, 2019:

activity # timemileskm+m
  Orienteering6 4:13:32 26.65(9:31) 42.9(5:55) 829
  Running6 3:59:37 32.08(7:28) 51.63(4:38) 510
  Total8 8:13:09 58.73(8:24) 94.52(5:13) 1339

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MoTuWeThFrSaSu

Sunday Jan 13, 2019 #

11 AM

Running 1:29:10 intensity: (17:30 @1) + (41:17 @2) + (29:59 @3) + (24 @4) 19.02 km (4:41 / km) +307m 4:20 / km
ahr:162 max:185 shoes: Nike Pegs 35 #grey

Easy b n b. Felt okay in the end but pretty rough to start with.

Saturday Jan 12, 2019 #

12 PM

Running warm up/down 17:35 intensity: (17:10 @1) + (25 @2) 3.52 km (5:00 / km)
ahr:134 max:159 shoes: Nike Pegs 35 #grey

Running 26:43 intensity: (9:54 @1) + (2:47 @2) + (2:17 @3) + (9:44 @4) + (2:01 @5) 8.4 km (3:11 / km) +21m 3:08 / km
ahr:168 max:199 shoes: Saucony Havok XC 2

Meh. Not bad, not good, fairly bang average today.

Not the end of the world! Was always expecting a tough race with last week still lingering in the legs. Enjoyed the race and time to get back to some consistency and some good training. BUCS in 3 weeks and Scottish national XC 3 weeks after are the big aims for the rest of the season so plenty of time to hit it!

Started alright, not too fast on the downhill and felt good on the uphill. Felt so good that by the second lap I ended up getting dragged into some small battles and started pushing. This was a bit of a mistake because very shortly after this I started to feel last week in the legs and went backwards. Managed to stabilise the fall from grace, hold it, stave off the bonk and push on but didn’t have much left by the end.

Not the end of the world. Easier week then let’s go!

Running warm up/down 20:26 intensity: (18:13 @1) + (2:13 @2) 3.73 km (5:29 / km) +5m 5:27 / km
ahr:139 max:167 shoes: Nike Pegs 35 #grey

Friday Jan 11, 2019 #

Note
(rest day)

XC tomorrowwww

Thursday Jan 10, 2019 #

10 AM

Running warm up/down 9:20 intensity: (7:35 @1) + (1:44 @2) + (1 @3) 2.01 km (4:39 / km)
ahr:139 max:170 shoes: Nike Pegs 35 #grey

Orienteering 18:02 intensity: (51 @1) + (6:25 @2) + (5:01 @3) + (5:42 @4) + (3 @5) 4.04 km (4:28 / km) +96m 3:59 / km
ahr:170 max:192 shoes: Nike Pegs 35 #grey

Sprint around a fun town. Started slowly - the camp finally hit me yesterday so time to start relaxing. Warmed up eventually and shifting fairly well by the end.

Running warm up/down 10:04 intensity: (5:46 @1) + (4:18 @2) 2.01 km (5:01 / km)
ahr:150 max:158 shoes: Nike Pegs 35 #grey

Wednesday Jan 9, 2019 #

10 AM

Running warm up/down 9:57 [1] 1.92 km (5:10 / km) +19m 4:56 / km
ahr:132 max:141 shoes: Nike Pegs 35 #grey

Orienteering 1:17:44 intensity: (14:43 @1) + (29:08 @2) + (22:44 @3) + (11:09 @4) 13.51 km (5:45 / km) +153m 5:27 / km
ahr:164 max:186 shoes: Nike Pegs 35 #grey

Started easy and a bit unfocused but then Sasha caught me and was keen for a bit of racing. Was good fun and we were shifting pretty well bamming the controls until we hit one and went a bit wild. Good fun.

Tuesday Jan 8, 2019 #

11 AM

Orienteering 1:11:26 intensity: (52:17 @1) + (17:10 @2) + (1:59 @3) 7.7 km (9:17 / km) +317m 7:42 / km
ahr:139 max:176 shoes: Nike Pegs 35 #grey

Struggled around a scrappy beautiful course. Good fun but fairly heavy going and tough. Shafted a fair few times by the terrain.

Was running with T for a fair while - good pat but felt like a scrappy selection race at points!
6 PM

Orienteering 44:04 intensity: (5:20 @1) + (29:42 @2) + (8:56 @3) + (6 @4) 8.53 km (5:10 / km) +105m 4:52 / km
ahr:143 max:182 shoes: inov8 mudclaws 300

Easy orienteering at night - regrouping every now and again. Pretty good bants good fun. Binned T.

Monday Jan 7, 2019 #

10 AM

Running 17:54 intensity: (16:59 @1) + (55 @2) 3.34 km (5:22 / km) +92m 4:43 / km
ahr:136 max:163

Orienteering 19:12 intensity: (2:11 @1) + (5:38 @2) + (5:44 @3) + (5:10 @4) + (29 @5) 4.16 km (4:37 / km) +77m 4:14 / km
ahr:168 max:195 shoes: Nike Pegs 35 #grey

Some pretty bad route choices and some big hills. Pretty grim! Quality area though loved it. Sprint training.

Shame the Spaniards decided to wash their cobbled streets today though, made things pretty exciting.

Running 13:42 intensity: (7:22 @1) + (6:20 @2) 2.56 km (5:21 / km) +66m 4:44 / km
ahr:149 max:167

4 PM

Running 14:41 intensity: (14:40 @1) + (1 @2) 3.01 km (4:53 / km)
ahr:136 max:153

Orienteering 23:04 intensity: (4:44 @1) + (2:29 @2) + (12:18 @3) + (3:33 @4) 4.96 km (4:39 / km) +81m 4:18 / km
ahr:166 max:187

Running 10:05 intensity: (8:28 @1) + (1:37 @2) 2.11 km (4:47 / km)
ahr:147 max:156

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