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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Peds

In the 7 days ending Feb 5, 2023:

activity # timemileskm+mload
  Running11 7:04:04 41.04(10:20) 66.04(6:25) 169089.7
  Orienteering4 4:45:35 18.9(15:07) 30.42(9:23) 1030113.6
  S+C1 10:00
  Total12 11:59:39 59.94 96.46 2720203.3
  [1-5]11 11:49:39
averages - rhr:53

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MoTuWeThFrSaSu

Sunday Feb 5, 2023 #

7 AM

Note
rhr:59

hrv:8.4
10 AM

Running 8:18 intensity: (2:58 @1) + (5:09 @2) + (11 @3) 1.16 km (7:08 / km) +56m 5:45 / km
ahr:135 max:150

Orienteering 1:00:38 intensity: (13:38 @1) + (24:34 @2) + (22:26 @3) 6.91 km (8:46 / km) +226m 7:32 / km
ahr:140 max:162

Blakeholme. Pairs exercise with Gooch, first half was basically one person on pure compass (blank map, just the course) and the other looking at features and shouting corrections if the bearing drifted, which it didn't much - getting good at this compass business!

Second half was relocation, dropping off the other person midway on a leg then swapping maps and trying to regain contact.

Running 6:36 intensity: (1:48 @1) + (3:18 @2) + (1:30 @3) 0.95 km (6:56 / km) +41m 5:43 / km
ahr:135 max:152

Orienteering 34:23 intensity: (19 @1) + (2:01 @2) + (18:29 @3) + (13:34 @4) 4.36 km (7:53 / km) +179m 6:32 / km
ahr:161 max:172

This was billed as a bit of a novelty Bilbo special, so I was assuming the map would be tinkered with in some way. Also more of a timed start situation so a little more race-like. Map turned out to be 1:5000 with 1m LiDAR contours only for the first 2/3rds, which I really enjoyed and navved well, still sighting bearings and running nice and straight. Last 1/3rd was 1:10,000 full map which was fine until stopping short on a downhill leg at the end, bit annoying.

Struggling up steep hills, but it has been a big weekend at the end of a big week.

Running 13:44 intensity: (4:24 @1) + (9:20 @2) 1.78 km (7:44 / km) +28m 7:10 / km
ahr:134 max:148

Great weekend, feel like I've made a breakthrough with my technique, namely recognising the importance and usefulness of sighting bearings.

Saturday Feb 4, 2023 #

7 AM

Note
rhr:57

hrv:7.5, bad numbers, slept terribly, I mean, feel like I barely slept.
9 AM

Running 8:48 intensity: (4:30 @1) + (4:18 @2) 1.51 km (5:49 / km) +28m 5:19 / km
ahr:128 max:139

Orienteering 1:07:01 intensity: (5:58 @1) + (31:15 @2) + (29:20 @3) + (28 @4) 6.31 km (10:37 / km) +207m 9:07 / km
ahr:145 max:165

Bessy Bank. Up there with the best O training I've done, purposeful, disciplined, doing things properly and gaining confidence that it does actually work how it should. Map, courses and pre-training briefing by Bilbo, shadowed by Kitch for the first section. Excellent.
2 PM

Running 9:04 intensity: (4:50 @1) + (4:14 @2) 1.45 km (6:15 / km)
ahr:130 max:142

Orienteering 1:12:16 intensity: (6:07 @1) + (25:43 @2) + (40:26 @3) 7.68 km (9:25 / km) +241m 8:08 / km
ahr:148 max:164

Green How's. Another good multi-section course, bearings not quite as perfect as this morning but still decent. Lines were fine. Struggled on a vague and undergrowthy leg. Ran a bit faster on the last section and still sighted the bearings well.

Friday Feb 3, 2023 #

7 AM

Note
rhr:51

hrv:9.0
12 PM

Running 30:00 intensity: (7:57 @1) + (22:03 @2) 5.36 km (5:36 / km) +134m 4:58 / km
ahr:131 max:144

Up Cragg Rd. Sub 5s adjusted, blooming eck I'm in hell shape.
7 PM

Running 5:46 intensity: (2:46 @1) + (2:23 @2) + (37 @3) 0.91 km (6:19 / km) +38m 5:14 / km
ahr:131 max:151

Bolds getting to the point where running on tarmac is uncomfortable, feeling that one dob in the middle.

Orienteering 51:17 intensity: (3:22 @1) + (20:01 @2) + (27:54 @3) 5.16 km (9:57 / km) +177m 8:29 / km
ahr:148 max:164

Great Tower night O, mostly with Pete B. Pathless map, and it was hard, but we were terrible, especially the first half. Found it so hard to hold direction.

Thursday Feb 2, 2023 #

7 AM

Note
rhr:51

hrv:8.8
11 AM

Running 1:03:33 intensity: (50:56 @1) + (11:41 @2) + (56 @3) 11.27 km (5:38 / km) +119m 5:21 / km
ahr:125 max:156

Easy canal plod to Hebden and back, with the soothing voice of Obama on a podcast. 5 x 10s hill sprints at the end which I nearly bailed on because I felt a bit weary but we're fine in the end.

Wednesday Feb 1, 2023 #

8 AM

Note
rhr:55

hrv:8.6

Running 43:09 intensity: (10:44 @1) + (32:25 @2) 7.61 km (5:40 / km) +108m 5:18 / km
ahr:134 max:147

Cycle path and canal in the rain and wind but with another podcast.
4 PM

Running 1:01:45 intensity: (14:21 @1) + (47:24 @2) 9.26 km (6:40 / km) +273m 5:49 / km
ahr:134 max:143

Withens Gate, just like the 2015 winter running after school. I think these days I often do a more sheltered route if it's wild on the tops so this was bringing back good memories. Big headwind on the uphill, sideways along the top and tailwind coming down, and even thoughts of a Bigland JK to complete the occasion.

Tuesday Jan 31, 2023 #

7 AM

Note
rhr:51

hrv:9.0
11 AM

Running 1:20:27 intensity: (29:53 @1) + (50:13 @2) + (21 @3) 11.06 km (7:17 / km) +398m 6:10 / km
ahr:131 max:150

Up Cragg to Dog Bridge then back down the east side, which has loads of very rarely used footpaths, most of them steep, technical and wiggly. Felt decent, starting to notice a little bit of fitness.
7 PM

S+C 10:00 [0]

Calf raises, a few glute things and half a euoc core set. Will try and get back into more of this, have been doing calf raises intermittently since resuming running but not much else.

Monday Jan 30, 2023 #

7 AM

Note
rhr:50

hrv:8.4
10 AM

Running 1:00:13 intensity: (24:37 @1) + (35:36 @2) 9.31 km (6:28 / km) +296m 5:35 / km
ahr:131 max:146

Nice loop over to Edge End Moor. Felt very average, calves a bit tight, nice sunshine though.
5 PM

Running 32:41 intensity: (12:50 @1) + (19:51 @2) 4.4 km (7:25 / km) +172m 6:12 / km
ahr:130 max:148

Techy trails up the valley, in the dark and in road shoes, good fun. Proud of myself for navigating the little sheep trod across a ~45° slope between my house and my primary school best friend's house.

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