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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: zac h

In the 7 days ending Nov 18, 2018:

activity # timemileskm+m
  Running - Trail / Road6 3:15:03 23.03(8:28) 37.06(5:16) 622
  Orienteering3 3:03:25 16.69(10:59) 26.86(6:50) 1047
  Stretching/Rolling/Core4 1:01:27
  Running - Fell / Terrain1 44:06 4.41(10:00) 7.1(6:13) 206
  Total11 8:04:01 44.13 71.02 1875
  [1-5]9 7:32:50

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MoTuWeThFrSaSu

Sunday Nov 18, 2018 #

10 AM

Running - Trail / Road 11:40 intensity: (1:06 @0) + (1:37 @1) + (4:01 @2) + (4:56 @3) 2.21 km (5:16 / km) +81m 4:27 / km
ahr:133 max:162 shoes: Asics Gel Blue

Orienteering 1:51:55 intensity: (8 @0) + (8 @1) + (23:22 @2) + (1:25:08 @3) + (3:09 @4) 16.07 km (6:58 / km) +855m 5:30 / km
ahr:156 max:172 shoes: X-Talon 225 Green

Copeland Chase - nice to be able to have this weeks long run include some Orienteering. Just picked what looked like a nice route and ran it at an easy pace not really worrying about what score I got.

Quickroute

Running - Trail / Road 13:43 intensity: (1 @0) + (2:37 @1) + (9:36 @2) + (1:29 @3) 2.23 km (6:08 / km) +79m 5:13 / km
ahr:134 max:153 shoes: X-Talon 225 Green

9 PM

Stretching/Rolling/Core 11:16 [0]

Saturday Nov 17, 2018 #

10 AM

Running - Fell / Terrain 19:45 intensity: (23 @0) + (44 @1) + (7:24 @2) + (11:14 @3) 3.09 km (6:24 / km) +206m 4:48 / km
ahr:150 max:167 shoes: X-Talon 225 Green

Orienteering 39:59 intensity: (52 @1) + (13:11 @2) + (24:36 @3) + (1:20 @4) 5.07 km (7:53 / km) +87m 7:16 / km
ahr:154 max:171 shoes: X-Talon 225 Green

Planned some Orienteering while Joe did the fell race. Lots of direction changes and a corridor. Made a mess of the corridor and got distracted spectating the fell race on the last few but generally good.

Quickroute

Running - Fell / Terrain 24:21 intensity: (3 @0) + (54 @1) + (22:45 @2) + (39 @3) 4.01 km (6:04 / km)
ahr:135 max:152 shoes: X-Talon 225 Green

Friday Nov 16, 2018 #

10 PM

Stretching/Rolling/Core 14:53 [1]

Thursday Nov 15, 2018 #

8 AM

Running - Trail / Road 23:58 intensity: (15 @0) + (18 @1) + (11:42 @2) + (11:43 @3) 5.02 km (4:47 / km) +48m 4:33 / km
ahr:148 max:169 shoes: Asics Gel Blue

Easy Pre Breakfast - lovely morning
6 PM

Running - Trail / Road warm up/down 11:03 intensity: (11 @0) + (1:16 @1) + (9:11 @2) + (25 @3) 2.18 km (5:04 / km) +14m 4:55 / km
ahr:135 max:153 shoes: Asics Gel Blue

Orienteering 31:31 intensity: (7 @1) + (18 @2) + (21:07 @3) + (9:59 @4) 5.72 km (5:30 / km) +105m 5:03 / km
ahr:166 max:177 shoes: X-Talon 225 Green

WCOC Night Orienteering ~ Crag Hills
Plan was to take this at just above easy. Really enjoyable and pretty clean apart from not being able to see where #13 was on the map / mistaking a crossing point for not a crossing point and hence running miles round (3mins).

Orienteering feeling flowy apart from this.

Running - Trail / Road warm up/down 11:59 intensity: (4 @0) + (53 @1) + (11:02 @2) 2.08 km (5:46 / km) +30m 5:22 / km
ahr:132 max:145 shoes: Asics Gel Blue

Wednesday Nov 14, 2018 #

4 PM

Running - Trail / Road 38:52 intensity: (12 @0) + (34 @1) + (25:51 @2) + (11:38 @3) + (37 @4) 7.69 km (5:03 / km) +83m 4:48 / km
ahr:144 max:175 shoes: Asics Gel Blue

Easy with 5*100m strides
Swapped Long run to Sunday
9 PM

Stretching/Rolling/Core 18:07 [1]

Tuesday Nov 13, 2018 #

4 PM

Running - Trail / Road 51:21 intensity: (10 @0) + (4:01 @1) + (40:48 @2) + (6:22 @3) 9.69 km (5:18 / km) +214m 4:46 / km
ahr:134 max:163 shoes: Asics Gel Blue

Easy - feeling better

Monday Nov 12, 2018 #

11 AM

Running - Trail / Road 32:27 intensity: (11 @0) + (34 @1) + (25:15 @2) + (6:27 @3) 5.95 km (5:27 / km) +74m 5:08 / km
ahr:140 max:165 shoes: X-Talon 225 Green

Recovery - bit tired
9 PM

Stretching/Rolling/Core 17:11 [0]

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