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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: EuanT

In the 30 days ending Nov 30, 2019:

activity # timemileskm+mload
  Run20 12:31:57 71.41(10:32) 114.93(6:33) 1049596.6
  Orienteering9 6:40:17 28.07 45.17 110622 /29c75%424.1
  Stretching and Rolling 7 1:02:00
  Strength and Conditioning 3 42:0817.7
  Total27 20:56:22 99.48 160.1 215522 /29c75%1038.4
  [1-5]23 19:54:22
averages - sleep:8.5 rhr:62

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Saturday Nov 30, 2019 #

9 AM

Run 1:00:00 [3] 9.0 km (6:40 / km)

Thursday Nov 28, 2019 #

4 PM

Run 43:31 [3] 7.46 km (5:50 / km) +91m 5:30 / km
ahr:166 max:183

Strength and Conditioning 9:45 [1]
ahr:130 max:177

Wednesday Nov 27, 2019 #

7 PM

Orienteering (Indoor O) 12:00 [2]

A few courses round 'terrain' in a sports hall

Run warm up/down 8:00 [3] 1.0 km (8:00 / km)

Run intervals 15:00 [3] 3.0 km (5:00 / km)

Run warm up/down 5:00 [1] 0.7 km (7:09 / km)

Tuesday Nov 26, 2019 #

6 PM

Run warm up/down 19:04 [1] 1.68 km (11:21 / km) +10m 11:01 / km
ahr:136 max:164

Run intervals 13:52 [3] 2.96 km (4:41 / km) +45m 4:21 / km
ahr:160 max:157

4x's 400m hard, jog recovery to start again

Run 9:49 [3] 1.63 km (6:01 / km) +15m 5:45 / km
ahr:165 max:184

6 sprints with jog/walk recovery

Run warm up/down 8:16 [1] 1.23 km (6:43 / km) +20m 6:13 / km

Warm down with a few exercises on stairs

Sunday Nov 24, 2019 #

10 AM

Orienteering warm up/down 9:20 [1] 0.71 km (13:09 / km) +27m 11:03 / km
ahr:137 max:172

O warm up with max and sam

Orienteering (Route Choice) 18:05 [2] 1.69 km (10:42 / km) +84m 8:34 / km
ahr:153 max:185

Running with Max and Sam, all took different route choices and then discussed them after.

Orienteering (Long Legs) 26:01 [3] 2.31 km (11:16 / km) +103m 9:13 / km
ahr:170 max:193

Tried to run it fast, got caught in some gorse which wasn't great

Orienteering (Control Pick) 16:50 [3] 1.36 km (12:23 / km) +61m 10:07 / km
ahr:172 max:192

Went fine apart from the high deer fence which wasn't on the contour only map

Orienteering warm up/down 5:30 [1] 0.58 km (9:29 / km) +19m 8:09 / km

Saturday Nov 23, 2019 #

10 AM

Orienteering warm up/down 10:20 [2] *** 0.94 km (11:00 / km) +21m 9:53 / km
ahr:154 max:177 spiked:2/2c

O warm up with max

Orienteering (Map Memory ) 16:41 [3] ***** 1.44 km (11:35 / km) +55m 9:44 / km
ahr:170 max:189 spiked:2/3c

With max on the no compass course. Went quite well, struggled on a leg across a steep slope.

Orienteering (Corridor) 24:04 [3] **** 2.66 km (9:03 / km) +113m 7:28 / km
ahr:170 max:187 spiked:10/12c

2 courses
Was all fine apart from the bit with brambles in which threw me off line.

Orienteering (Slopes) 32:13 [3] ***** 2.8 km (11:30 / km) +113m 9:34 / km
ahr:167 max:182 spiked:8/12c

Found these 2 courses quite hard
2 PM

Run warm up/down 6:41 [1] 0.53 km (12:37 / km)

Orienteering (Compass Wheel Short) 22:34 [2] 2.24 km (10:04 / km) +22m 9:36 / km
ahr:151 max:174

Went really well

Orienteering (Compass Wheel Long) 39:43 [3] 3.82 km (10:24 / km) +50m 9:46 / km
ahr:165 max:185

Stretching and Rolling 7:00 [0]

5 PM

Run warm up/down 53 [1] 0.13 km (6:48 / km)

Orienteering (Night Sprint Relay) 13:27 [3] 1.85 km (7:16 / km) +12m 7:03 / km
ahr:175 max:189

That was awful

Thursday Nov 21, 2019 #

4 PM

Run 31:18 [2] 5.16 km (6:04 / km) +74m 5:40 / km

Easy run with dad

Stretching and Rolling 10:00 [0]

Wednesday Nov 20, 2019 #

7 PM

Strength and Conditioning warm up/down 3:43 [1]
ahr:136 max:172

Strength and Conditioning 18:33 [2]
ahr:125 max:160

Working on power

Orienteering 17:43 [3] 3.28 km (5:24 / km) +25m 5:12 / km
ahr:166 max:182

Map Memory Exercise

Orienteering 14:09 [3] 2.65 km (5:20 / km) +26m 5:05 / km
ahr:176 max:194

Line Course

Run warm up/down 5:41 [1] 0.7 km (8:07 / km)

10 PM

Stretching and Rolling 10:00 [0]

Tuesday Nov 19, 2019 #

6 PM

Run warm up/down 29:58 [1] 2.54 km (11:48 / km) +12m 11:32 / km
ahr:130 max:154 rhr:67 slept:8.5

Run 11:24 [2] 2.84 km (4:01 / km) +5m 3:59 / km
ahr:148 max:178

2 times 900m crocodiles

Run hills 13:24 [3] 2.11 km (6:21 / km)
ahr:150 max:169

Hill Sprints

Run warm up/down 2:42 [3] 0.26 km (10:23 / km)
ahr:144 max:157

8 PM

Stretching and Rolling 5:00 [0]

Monday Nov 18, 2019 #

Note
rhr:57 slept:8.5 (rest day)

Had tennis but nothing else

Sunday Nov 17, 2019 #

7 AM

Run 1:05:20 [3] 8.29 km (7:53 / km) +365m 6:28 / km
ahr:167 max:187

Run on Arthur's Seat with Ewan and Ben
10 AM

Strength and Conditioning 10:07 [2] 0.0 km
ahr:129 max:169

Core workshop with Paul

Saturday Nov 16, 2019 #

10 AM

Run warm up/down 12:34 [1] 1.56 km (8:03 / km) +7m 7:53 / km
ahr:138 max:154

Run race 11:00 [2] 2.95 km (3:44 / km) +10m 3:40 / km
ahr:149 max:159

3k TT

Run warm up/down 5:41 [1] 0.95 km (5:59 / km)
ahr:156 max:163

Wednesday Nov 13, 2019 #

6 PM

Run warm up/down 2:10 [1] 0.32 km (6:46 / km)
ahr:148 max:164

Orienteering 44:45 [4] 6.3 km (7:06 / km) +190m 6:10 / km
ahr:176 max:196

Night O, felt fine but got a little caught up in brambles.

Tuesday Nov 12, 2019 #

6 PM

Run warm up/down 21:11 [1] 1.58 km (13:24 / km)
ahr:131 max:154

Run 25:08 [2] 5.51 km (4:34 / km) +30m 4:26 / km
ahr:151 max:184

Run 7:01 [1] 0.85 km (8:15 / km)
ahr:151 max:174

Sunday Nov 10, 2019 #

1 PM

Run long 1:20:00 [4] 13.05 km (6:08 / km) +240m 5:37 / km
ahr:168 max:189

Long run with dad, felt fine after yesterday

Saturday Nov 9, 2019 #

12 PM

Run warm up/down 11:30 [1] 1.4 km (8:13 / km)
ahr:135 max:146

Run race 15:24 [4] 4.03 km (3:49 / km)

Run warm up/down 1:34 [1] 1.12 km (1:24 / km)
ahr:145 max:163

Thursday Nov 7, 2019 #

Run 1:00:20 [2] 8.81 km (6:51 / km)
ahr:140 max:157

Fairly easy but longer than a normal easy run w/Freya, her friend and dad

Wednesday Nov 6, 2019 #

7 AM

Stretching and Rolling 10:00 [0]

7 PM

Run warm up/down 5:13 [1] 0.47 km (11:06 / km)

Run 28:24 [2] 3.02 km (9:24 / km)
ahr:137 max:155

Orienteering 21:00 [3] 2.28 km (9:13 / km) +30m 8:39 / km
ahr:157 max:182

Micro sprint esc.
Had good flow and compass bearings were pretty good, lots of controls though

Tuesday Nov 5, 2019 #

6 PM

Run 24:05 [2] 3.93 km (6:08 / km) +70m 5:38 / km
ahr:155 max:178

Run hills 15:04 [3] 2.64 km (5:42 / km) +50m 5:13 / km
ahr:146 max:184

Effort up the hill, keeping it up over the top to carry the momentum down

6 reps jogging back for recovery

Run 21:01 [3] 3.88 km (5:25 / km)
ahr:171 max:197

Back from hills

Sunday Nov 3, 2019 #

11 AM

Run warm up/down 18:04 [2] 1.8 km (10:02 / km) +5m 9:54 / km
ahr:151 max:181

Orienteering race (November classic - New Fo) 55:52 [4] 8.26 km (6:46 / km) +155m 6:11 / km
ahr:175 max:199

Not a great run, bearings were slightly wayward In places, I don't think I respected the terrain enough. Started to tire quite a bit towards the end but I think that may be partly due to the jet lag. However I was able to keep a good pace through the terrain.

Run warm up/down 8:47 [1] 0.57 km (15:25 / km)
ahr:148 max:188

6 PM

Stretching and Rolling 10:00 [0]

Friday Nov 1, 2019 #

11 AM

Run 27:53 [3] 5.27 km (5:17 / km)
ahr:165 max:186

Run along the sea front a few times, just stretching the legs after a long day and a bit of travelling. Quite windy on the way back.

Stretching and Rolling 10:00 [0]

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