Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Arnold

In the 30 days ending Jun 30, 2020:

activity	#	time	miles		km		+m
Running	10	9:37:06	71.97	(8:01)	115.82	(4:59)	1465
Orienteering	2	3:35:46	18.66	(11:34)	30.03	(7:11)	318
Strength	2	1:00:00
Total	14	14:12:52	90.62		145.84		1783

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Tuesday Jun 30, 2020 #

6 PM

Running 40:17 [3] 8.35 km (4:50 / km) +112m 4:31 / km
ahr:126 max:170

More humid than expected so the long sleeve top was definitely a fashion fauxpas.

Otherwise, nothing to report.

Sunday Jun 28, 2020 #

5 PM

Running 1:05:07 [3] 12.84 km (5:04 / km) +167m 4:46 / km
ahr:156 max:182

Tired from the week so this was hard work.
But the time was ok.

Wednesday Jun 24, 2020 #

7 AM

Running 41:28 [3] 8.36 km (4:58 / km) +112m 4:39 / km
ahr:133 max:161

It’s too bloody hot for running in the afternoon, so decided to go out first thing.

Given very low expectations this wasn’t too bad; I even felt vaguely human after 2k or so.

Sunday Jun 21, 2020 #

8 AM

Orienteering 47:48 [3] 6.38 km (7:29 / km) +122m 6:50 / km
ahr:142 max:170

Windmill Hill Solo-O (same as JK19 middle), with Abi.

Excellent fun this one. I find the map really easy to read, which makes the contour surfing very enjoyable. Bracken was up in places but mostly passable, plus I felt light and airy.

Orienteering 59:53 [3] 7.79 km (7:41 / km) +83m 7:18 / km
ahr:151 max:173

Frith Hill Solo-O across the road.

Not as much fun as the map was very sketchy and there seemed to be either bracken or brashings or both in most places. Plus getting tired towards the end.

But two more in the bag, and a nice morning out. And we picked up some McDonalds for the kids on the way back, so they were delighted.

Thursday Jun 18, 2020 #

5 PM

Running 1:17:16 [3] 16.12 km (4:48 / km) +172m 4:33 / km
ahr:163 max:201

Thought I’d taken the first 10k easyish, but then really died on the last 3, particularly up the hill. I blame the lurking humidity, or oversleeping this morning, or Brexit.

Still, nice to be able to crank out the same time week in, week out at my advancing age.

C • But 3 minutes slower than May 2019 1

Tuesday Jun 16, 2020 #

5 PM

Running 40:59 [3] 8.4 km (4:53 / km) +112m 4:34 / km
ahr:135 max:176

Recovery run, and I needed it.

Sunday Jun 14, 2020 #

8 AM

Orienteering 50:20 [3] 7.5 km (6:42 / km) +92m 6:19 / km
ahr:147 max:175

Solo-O at Minley, with Abi, courtesy of Colin Dickson.

Second time lucky getting out, although ‘lucky’ turned out to be relative as a chunk of the controls were under 2m bracken, and the tapes were mini pre marking ones so very hard to spot.

Still, some nice legs in between and good to be back in the forest. My nav was very rusty so it was needed.

Orienteering 57:45 [3] 8.35 km (6:55 / km) +21m 6:50 / km
ahr:157 max:173

And while we were at it, another Solo-O across the road at Hawley. Some type 2 fun to start with, but it opened up a bit towards the end, so good fun even if a bit tired.

Saturday Jun 13, 2020 #

Event: Jukola 2020: POSTPONED to 2021

Friday Jun 12, 2020 #

6 PM

Running 1:04:10 [3] 12.7 km (5:03 / km) +166m 4:44 / km
ahr:154 max:169

New terrain loop again, now trying to shave off some final seconds by finding marginally better lines. Actually quite a fun exercise while it lasts.

Wednesday Jun 10, 2020 #

5 PM

Running 1:16:18 [3] 16.17 km (4:43 / km) +172m 4:29 / km
ahr:131 max:174

First time in a month for this one (my toughest regular loop.) Perfect weather for running - 15C, light drizzle and no wind so #noexcuses.

Got passed by someone pretty speedy when I thought I was shifting some myself - used him for a short tow which was nice.

Tuesday Jun 9, 2020 #

Strength 40:00 [3]

Sunday Jun 7, 2020 #

8 AM

Running 1:00:18 [3] 11.46 km (5:16 / km) +156m 4:56 / km
ahr:124 max:172

Most of the new terrain loop in Richmond Park, with Abi.

This morning was meant to be 2 solo-o runs instead (Hawley and Minley), but the Zipcar I’d booked had tyre issues and I didn’t fancy the risk after breaking down with a similar thing last time.

Generally not owning a car is fine (often fun) but today was a pain. Guess it could happen with an owned car too.

Friday Jun 5, 2020 #

6 PM

Running 46:15 [3] 8.62 km (5:22 / km) +112m 5:02 / km
ahr:148 max:169

Easy canal, with Abi in Richmond Park.
(Little in-joke for my readers in Sheffield.)

Wednesday Jun 3, 2020 #

6 PM

Running 1:04:58 [3] 12.8 km (5:05 / km) +185m 4:44 / km
ahr:137 max:172

Another go at the new MapRun terrain loop. This time, all the controls buzzed as I was running, with no need to slow down at all - major result and a very satisfying experience.

Decent speed much helped by cooler weather.

C • Bubo Cup 3

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