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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: zac h

In the 7 days ending Sep 16, 2018:

activity # timemileskm+m
  Orienteering3 2:45:18 16.3(10:09) 26.23(6:18) 192
  Cycling2 1:59:54 242
  Running - Trail / Road7 1:52:17 10.92 17.57 194
  Running - Fell / Terrain3 1:45:51 13.27(7:58) 21.36(4:57) 625
  Stretching/Rolling/Core3 1:21:09
  Total11 9:44:29 40.49 65.16 1252
  [1-5]11 9:16:25

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MoTuWeThFrSaSu

Sunday Sep 16, 2018 #

Note
(sick)

Can feel illness coming on - will back off a tad
10 AM

Running - Trail / Road 12:07 intensity: (2 @0) + (1:28 @1) + (9:18 @2) + (1:19 @3) 1.81 km (6:42 / km) +8m 6:34 / km
ahr:135 max:156 shoes: X-Talon 212 Grey

Orienteering 1:24:53 intensity: (9 @0) + (6 @1) + (8:13 @2) + (1:00:12 @3) + (16:13 @4) 12.48 km (6:48 / km) +87m 6:34 / km
ahr:161 max:176 shoes: X-Talon 212 Grey

Welsh Champs ~ Newborough
Mixed - found a good flow early on but some pretty horrendous mistakes along with not having the miles in the legs for a 60 minute+ effort (bonkage from 17 onwards) meant a pretty poor result. The lack of long distance fitness was already known, but still frustrating.
Plenty of positives to build through into the winter.

Quickroute

Running - Trail / Road 9:58 intensity: (4:33 @1) + (5:24 @2) + (1 @3) 1.56 km (6:24 / km) +4m 6:19 / km
ahr:118 max:132 shoes: X-Talon 212 Grey

Saturday Sep 15, 2018 #

Note

NWJS training weekend at Newborough, Anglesey
1 PM

Running - Fell / Terrain warm up/down 9:51 intensity: (2:04 @0) + (1:32 @1) + (6:15 @2) 1.31 km (7:31 / km) +19m 7:01 / km
ahr:123 max:147

Orienteering 14:13 intensity: (6 @0) + (11 @1) + (1:30 @2) + (12:26 @3) 2.37 km (6:01 / km) +20m 5:46 / km
ahr:157 max:167

Morning Focus course

Orienteering 18:27 intensity: (35 @0) + (1:59 @1) + (15:12 @2) + (41 @3) 2.46 km (7:29 / km) +31m 7:03 / km
ahr:134 max:152

Orienteering 11:28 intensity: (16 @0) + (2:10 @1) + (9:02 @2) 1.21 km (9:27 / km) +17m 8:50 / km
ahr:128 max:149

Running - Trail / Road warm up/down 3:43 intensity: (5 @0) + (9 @1) + (3:16 @2) + (13 @3) 0.73 km (5:05 / km)
ahr:139 max:150

Orienteering 16:00 intensity: (12 @0) + (2 @1) + (19 @2) + (5:14 @3) + (10:13 @4) 3.19 km (5:01 / km) +27m 4:49 / km
ahr:168 max:175

4 PM

Running - Trail / Road warm up/down 13:04 intensity: (2:01 @1) + (11:03 @2) 1.53 km (8:32 / km) +11m 8:14 / km
ahr:131 max:149

Running - Trail / Road warm up/down 11:03 [2] 1.29 km (8:33 / km)

Friday Sep 14, 2018 #

4 PM

Running - Trail / Road 37:27 intensity: (27 @0) + (42 @1) + (28:50 @2) + (7:28 @3) 7.38 km (5:05 / km) +159m 4:35 / km
ahr:138 max:161 shoes: X-Talon 225 Green

Thursday Sep 13, 2018 #

6 PM

Orienteering 20:17 intensity: (33 @0) + (28 @1) + (5:15 @2) + (14:01 @3) 4.52 km (4:29 / km) +11m 4:26 / km
ahr:149 max:165

Laps of the park first then jogging round the orienteering for recovery

Running - Trail / Road 5:22 intensity: (4:58 @2) + (24 @3) 1.1 km (4:54 / km) +4m 4:49 / km
ahr:143 max:153

9 PM

Stretching/Rolling/Core 15:41 [1]

Wednesday Sep 12, 2018 #

5 PM

Running - Trail / Road warm up/down 7:48 intensity: (4 @0) + (1:29 @1) + (4:28 @2) + (1:47 @3) 1.14 km (6:49 / km) +4m 6:42 / km
ahr:138 max:159 shoes: X-Talon 225 Green

Running - Fell / Terrain race 54:20 intensity: (17 @2) + (8:36 @3) + (45:27 @4) 12.35 km (4:24 / km) +372m 3:49 / km
ahr:174 max:181 shoes: X-Talon 225 Green

Crab Fair Fell Race ~ 1st
Out at a steady pace, kept one guy with me to show the way across the fields until starting to climb Dent fell (couldnt be bothered to get the map out) - dropped him on the up and got away from the others in sight on the way down - just a nice push back along the lanes into town from there to the finish.
Well pleased with how this felt; and a good session
C • Sweeeeet! 2

Running - Trail / Road warm up/down 6:45 [2] 1.04 km (6:31 / km) +4m 6:24 / km
ahr:136 max:139 shoes: X-Talon 225 Green

Tuesday Sep 11, 2018 #

8 AM

Cycling 1:14:32 intensity: (11 @0) + (17:42 @1) + (55:21 @2) + (1:18 @3) +242m
ahr:130 max:154

28.5km; 23 km/h
Easy biking to Whitehaven and back on the cycle path - continuously had to stop for random dogs not to get run over under the wheels
3 PM

Running - Fell / Terrain 41:40 intensity: (3 @0) + (7 @1) + (12:01 @2) + (29:29 @3) 7.7 km (5:25 / km) +234m 4:42 / km
ahr:153 max:168 shoes: X-Talon 225 Green

Bored at home so ran

Running - Trail / Road (Drills) 5:00 [1]
shoes: X-Talon 225 Green

9 PM

Stretching/Rolling/Core (Core & Ankle) 20:29 [1]

Monday Sep 10, 2018 #

3 PM

Cycling (Indoor) 45:22 intensity: (47 @0) + (13:42 @1) + (30:53 @2)
ahr:125 max:149 (rest day)

Stretching/Rolling/Core (Stretch & Roll) 22:30 [0]

Stretching/Rolling/Core (Core & Ankle) 22:29 [1]

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