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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: АТ

In the 7 days ending Nov 19, 2017:

activity # timemileskm+mload
  Running8 5:15:00 38.31(8:13) 61.66(5:07) 1117164.0
  XT4 2:00:0045.0
  Stretching/ Rolling7 1:51:00
  S & C3 1:30:0045.0
  Orienteering2 1:09:53 7.84(8:55) 12.61(5:32) 29316 /18c88%75.1
  Total17 11:45:53 46.15 74.27 141016 /18c88%329.2
  [1-5]10 9:54:53
averages - sleep:8.5

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MoTuWeThFrSaSu

Sunday Nov 19, 2017 #

Event: British Schools Orienteering Championships
 
10 AM

Running warm up/down 16:34 [2] 2.45 km (6:46 / km) +53m 6:06 / km
shoes: Inov8 X-Talon 200

Orienteering race 34:01 [4] *** 6.41 km (5:19 / km) +114m 4:53 / km
spiked:16/18c shoes: Inov8 X-Talon 200

British Schools - New Beechenhurst - 1st - Results



Technically alright, just can't really trust my bearings atm which lead to about 1 min binned in total. With the biggest being a 40s miss at #8. Caught Harry fox up mid way round and bashed the rest out with him which was fun. Physically legs quite tired and didn't have any give in them so just a plod the whole way round today. Anyway it was enough.

Also this is my last British schools, done 7, won 5 and came second to Lachlan then FreddieC at the other two. All good times, happy to end on a high with the team :)

Running warm up/down 18:25 [2] 3.37 km (5:28 / km) +82m 4:52 / km
shoes: Inov8 X-Talon 200

10 PM

Stretching/ Rolling 15:00 [0]

Saturday Nov 18, 2017 #

7 AM

Running 1:11:01 intensity: (3:38 @1) + (18:41 @2) + (41:14 @3) + (7:28 @4) 15.42 km (4:36 / km) +426m 4:03 / km
ahr:163 max:179 shoes: Inov8 X-Talon 200

Steady up round Setmurthy pre brekky. Felt good so pushed on a little. Would liked to have gone longer but Setmurthy ran out and had to get back.
9 PM

Stretching/ Rolling 17:00 [0]

Friday Nov 17, 2017 #

4 PM

Running warm up/down 3:01 [1] 0.57 km (5:20 / km)
(rest day) shoes: Nike Lunaracer +3 SP16

There.

XT (Spinning) 30:00 [1]

S & C 30:00 [2]

Core + Maintenance. Int gym, felt fine. Right foot still a bit dodge from Monday.

Running warm up/down 7:47 [1] 1.71 km (4:33 / km) +13m 4:23 / km
shoes: Nike Lunaracer +3 SP16

Back.
10 PM

Stretching/ Rolling 13:00 [0]

Thursday Nov 16, 2017 #

7 AM

XT (Swimming) 30:00 [2]
slept:8.0

5 PM

Running warm up/down 15:22 intensity: (11:44 @1) + (3:38 @2) 2.37 km (6:30 / km) +28m 6:07 / km
ahr:133 max:155 shoes: Inov8 Mudclaw 300

Orienteering tempo 35:52 intensity: (22 @1) + (2:56 @2) + (19:18 @3) + (13:16 @4) ** 6.21 km (5:47 / km) +180m 5:03 / km
ahr:170 max:184

WCOC Night O - Scale Hill - Results



Not a fan of the course but got on with it. Calfs feeling very tight and had nothing going uphill but kept an alrighty dpeed so reet. Compass issues, needs much work.

Running warm up/down 15:35 intensity: (6:24 @1) + (6:26 @2) + (2:45 @3) 2.76 km (5:39 / km) +49m 5:11 / km
ahr:147 max:172 shoes: Inov8 Mudclaw 300

Inc 4 * Strides.
10 PM

Stretching/ Rolling 18:00 [0]

Wednesday Nov 15, 2017 #

6 AM

Running 20:04 intensity: (13:27 @1) + (6:37 @2) 3.89 km (5:10 / km) +38m 4:55 / km
ahr:140 max:157 shoes: Saucony Peregrine 6

5 PM

Running 1:00:07 intensity: (16:09 @1) + (25:42 @2) + (18:16 @3) 12.16 km (4:57 / km) +282m 4:26 / km
ahr:151 max:168 shoes: Saucony Peregrine 6

S & C 30:00 [2]

Core + maintenance. Tired.
9 PM

Stretching/ Rolling 17:00 [0]

Tuesday Nov 14, 2017 #

7 AM

XT (Swimming) 30:00 [2]
slept:9.0

Standard stuff, feet a little niggly but should be reet.
6 PM

Running intervals 55:42 intensity: (29:36 @1) + (5:19 @2) + (9:04 @3) + (9:39 @4) + (2:04 @5) 11.07 km (5:02 / km) +81m 4:51 / km
ahr:149 max:189 shoes: Adidas Adizero Boston 6

WU.

Keswick AC - 10 * 2mins [1 min] on the old railway. Chilling for the first few then tried to push on but chest was feeling a little tight so couldn't open up at any point. Very muddy anf was caked head to toe at the end but not too slippery in road shoes so all good. Another good session done.

CD.
9 PM

Stretching/ Rolling 17:00 [0]

Monday Nov 13, 2017 #

4 PM

Running 31:22 intensity: (17:13 @1) + (14:09 @2) 5.89 km (5:19 / km) +65m 5:03 / km
ahr:142 max:156 shoes: Saucony Peregrine 6

Easy in the fields to Blindcrake and back. Right foot sore at the end; should probs warm up before running...

XT (Spinning) 30:00 [1]
ahr:112 max:122 shoes: Giro Triple

S & C 30:00 [2]

Core + Maintenance.
9 PM

Stretching/ Rolling 14:00 [0]

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