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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Lard

In the 31 days ending May 31, 2013:

activity # timemileskm+m
  Run20 14:31:43 85.39 137.43 2714
  Orienteering4 2:54:27 13.43 21.62 454
  Terrain Run2 2:10:15 6.67 10.74 55
  Total26 19:36:25 105.5 169.78 3223
  [1-5]26 19:36:02
averages - weight:68kg

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Friday May 31, 2013 #

12 PM

Run 46:10 intensity: (3:44 @1) + (26:01 @2) + (9:05 @3) + (7:20 @4) 8.06 km (5:44 / km) +229m 5:01 / km
ahr:133 max:162

Kinnoul Hill at Lunch.
Tired (not getting enough sleep), hot and sweaty out.
1 PM

Orienteering race 1:31:42 [5] 12.0 km (7:39 / km) +250m 6:55 / km
ahr:166 max:176

British Champs - Thruston & Calally.
Not feeling 100% today and hotter than normal - probably stood in the sun with the kids too long also. Tried but body not up for it and really struggling to regulate temperature. Kept working away but turned into a plod by the end. Caught Peter Tryner and he kept me motivated,I kept him clean through the final set of controls. Andy Simpson win, Rog 2nd, Barrett 3rd with a tow from Andy, me 4th - miles behind.

Wednesday May 29, 2013 #

7 PM

Run 36:15 intensity: (15 @0) + (8 @1) + (4:20 @2) + (11:01 @3) + (18:55 @4) + (1:36 @5) 5.7 km (6:22 / km) +193m 5:26 / km
ahr:153 max:172

FVO WEE at Polmaise.
A good wee course by Fraser. Ran pretty cleanly, didn't get lost in the green just made a poor route choice near the end to try put off Nixon - failed - he went the right way but missed near the circle ;-).
Fun.
8 PM

Orienteering 15:00 [3]

Collecting controls with a gaggle. Map clearly not perfect at this speed ;-)
Good grub at the Gargunnock Inn after.

Tuesday May 28, 2013 #

1 PM

Run 46:30 [3] 8.03 km (5:47 / km) +243m 5:02 / km
ahr:151 max:169

Kinnoull - a return to the hill.
Travel weary but traveling OK - tight right calf.

Just looked at the SOA Champs courses - I missed nothing there then!

Monday May 27, 2013 #

Note
(rest day)

Travelling back from Hull.
Tired but happy from a most enjoyable holiday.

3 countries, 6 o races in 10 days.
5 wins and one 7th (an urban race). Winner of the Belgian 3 Days in H40 http://2013.3days.be/#results
and the Brabante 3 days in H40
http://www.orienteering.nl/index.php/resultaten3da...

Maps on SOA Doma links etc to follow.

Very pleased for Janine - 3rd in the first 3 days and winner in the latter 3 days! Battle of the mothers between her and a fellow JWOC Beglium 2007 competitor ;-)

Sunday May 26, 2013 #

11 AM

Run 1:00:01 intensity: (8 @0) + (6 @1) + (1:54 @2) + (17:07 @3) + (40:25 @4) + (21 @5) 8.39 km (7:09 / km) +22m 7:04 / km
ahr:153 max:169

Brabant 3 Days, Holland, Day 3, H40

Saturday May 25, 2013 #

10 AM

Run 43:28 intensity: (8 @1) + (40 @2) + (3:35 @3) + (38:16 @4) + (49 @5) 7.91 km (5:30 / km) +6m 5:28 / km
ahr:159 max:171

Brabant 3 Days, Day 2, H40.

Friday May 24, 2013 #

5 PM

Orienteering 25:17 intensity: (8 @1) + (10 @2) + (5 @3) + (22:05 @4) + (2:49 @5) 5.63 km (4:29 / km) +5m 4:28 / km
ahr:163 max:189

Brabant 3 Days, Holland, Day 1, H40 - "Sprint"

Thursday May 23, 2013 #

10 AM

Run 30:10 intensity: (2:01 @1) + (21:56 @2) + (1:40 @3) + (4:33 @4) 5.4 km (5:35 / km) +16m 5:30 / km
ahr:125 max:168

A needs must jog on the grassy parks in Cologne. Feeling a bit wheezy and tight. Good to get out and burn off some alcohol!

Monday May 20, 2013 #

9 AM

Run 58:45 intensity: (9 @1) + (2:57 @2) + (28:45 @3) + (26:54 @4) 9.95 km (5:54 / km) +29m 5:49 / km
ahr:149 max:161

Belgian 3 Days, Day 3, H40.

Sunday May 19, 2013 #

10 AM

Run 56:18 intensity: (28 @1) + (26 @2) + (45 @3) + (53:32 @4) + (1:07 @5) 9.43 km (5:58 / km) +15m 5:56 / km
ahr:161 max:170

Belgian 3 Days, Day 2, H40.

Saturday May 18, 2013 #

1 PM

Run 51:57 intensity: (50 @2) + (52 @3) + (29:28 @4) + (20:47 @5) 9.23 km (5:38 / km) +91m 5:22 / km
ahr:165 max:176

Belgian 3 Days, Day 1. H40

Thursday May 16, 2013 #

12 PM

Run 47:02 intensity: (1:36 @1) + (26:50 @2) + (10:16 @3) + (8:20 @4) 6.95 km (6:46 / km) +234m 5:47 / km
ahr:134 max:163

Kinnoull again. Nice day for it but not much zip in me - up at 1am and then from 5:45....
I can feel a holiday illness coming...

Tuesday May 14, 2013 #

12 PM

Run 47:01 intensity: (4:57 @1) + (27:12 @2) + (9:08 @3) + (5:44 @4) 7.64 km (6:09 / km) +230m 5:21 / km
ahr:131 max:161

Kinnoull.
Feeling bouncy after a rest day. Working on glute firing and hamstrings.
Glad I had the windproof when a heavy downpoor came in the last 5 minutes. Blummin' Scottish spring!

Monday May 13, 2013 #

Note
(rest day)

Resting today. Janine has taken M to swimming.
Tired after a good week's training, a few late nights and battered body.

Need to be fresh for our Europe trip - 5 o races in a week - here we come!
C • where to?? 6

Sunday May 12, 2013 #

12 PM

Orienteering 42:28 intensity: (1:44 @1) + (22:26 @2) + (16:12 @3) + (2:06 @4) **** 3.99 km (10:39 / km) +199m 8:31 / km
ahr:134 max:156 weight:68kg

Trossachs Training.
A bit sore headed to start (thanks for the Churchill/Camel imbibing session last night in the Tappit Hen!) and under time pressure because I'd screwed up meeting Janine who'd ridden there so just did the East side of the Brown 2 course backwards. Lovely to be out and trudging along. Wet but mild.

Saturday May 11, 2013 #

11 AM

Run 43:49 intensity: (7:08 @1) + (32:23 @2) + (3:17 @3) + (1:01 @4) 6.61 km (6:38 / km) +168m 5:53 / km
ahr:121 max:167

Run out the back.Still feeling a bit beaten up from Dumyat race!
Passed Brad's on way back and noticed a white cloud.... he'd accidentally let off a powder fire extinguisher in his garage! Very surreal!

Friday May 10, 2013 #

12 PM

Run 45:03 intensity: (1:27 @1) + (33:04 @2) + (8:58 @3) + (1:34 @4) 7.39 km (6:06 / km) +196m 5:23 / km
ahr:129 max:158

Took myself back off to Moncrieffe Hill where I did a lovely loop in the forest using the O map. Visited a few hill forts. Looks to be a few marked trails in there, some windblow but not bad for a terrain session!

Thursday May 9, 2013 #

12 PM

Run 30:00 intensity: (5:02 @1) + (19:00 @2) + (5:03 @3) + (55 @4) 4.86 km (6:10 / km) +112m 5:32 / km
ahr:122 max:156

Forced myself out.
Not surprisingly I felt battered from yesterday. Took myself off to find the route to a third mapped area that's within 15 mins run from work - Moncrieffe Hill. I'll take the o map next time ;-)

Wednesday May 8, 2013 #

7 PM

Run 46:23 intensity: (1:01 @3) + (26:00 @4) + (19:22 @5) 7.68 km (6:02 / km) +413m 4:46 / km
ahr:165 max:176

Dumyat Hill Race.
Nervous about this all day, not sure why, but I soon found out. I am not as fit as I think I am.
Legs not working on the climb and my HR wouldn't climb to max. Realised early on that this wasn't gonna be a day for heroics and took my foot off the gas. Enjoyed the run down at my own pace.

Daniel Stansfield - 1st FVO-er!
8 PM

Run warm up/down 30:00 [2]

Followed by a skinny burger at the Meadowpark.

Tuesday May 7, 2013 #

12 PM

Run 46:12 intensity: (17:32 @2) + (14:22 @3) + (14:11 @4) + (7 @5) 8.03 km (5:45 / km) +235m 5:01 / km
ahr:142 max:173

Kinnoull at lunch.
Feeling OK. First time I've breathed warm air whilst running in ages, hence soaked with sweat after!
15:49 to the top on the extended route.

Monday May 6, 2013 #

10 AM

Terrain Run 1:06:15 intensity: (1:14 @1) + (14:33 @2) + (11:20 @3) + (37:50 @4) + (1:18 @5) 10.74 km (6:10 / km) +55m 6:01 / km
ahr:150 max:172

Terrain run with Jess in Anagach.
Mainly on small paths or over heather. Another mild day.
Jess making me work harder than I normally would, good stuff!

Sunday May 5, 2013 #

Terrain Run 1:04:00 [4]

Terrain run.
Loving this weather up north!

Saturday May 4, 2013 #

4 PM

Run 46:13 intensity: (7:45 @1) + (34:22 @2) + (4:06 @3) 6.49 km (7:07 / km) +191m 6:12 / km
ahr:121 max:151

In Grantown. Love it.
Terrain run across to Revak and the usual loop up to the viewpoint and back. Cracking.
Had nothing in the legs and lungs though....

Thursday May 2, 2013 #

Run 30:00 [3] 4.7 km (6:23 / km)

Run from work at lunch.

A tentative jog to the Aviva building and back to try out the ankle. Sore and slight swelling but yesterday's quick action means I shouldn't be missing any more sessions.

Wednesday May 1, 2013 #

7 PM

Run 30:26 intensity: (4:13 @3) + (23:28 @4) + (2:45 @5) 4.96 km (6:08 / km) +91m 5:37 / km
ahr:158 max:173

FVO WEE at Barr Wood.
An excellent twisty-turny course in all the nice interesting bits of the wood planned by Ben Stansfield. I really enjoyed this but twisted my ankle really badly towards penultimate control. Hobbled back and did some injury management - 10 mins in reservoir (very peaceful spot) and then ibuprofen, freeze gel and compression bandage - all kept in back of car for such incidents.

Torbrex Inn for dinner - nice!

Nixon's time on the course - 24 mins. Good effort...

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