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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Jon X

In the 31 days ending Jan 31, 2019:

activity # timemileskm+mload
  Orienteering7 6:09:11 32.87(11:14) 52.9(6:59) 11722137.8
  Running10 4:53:12 26.13(11:13) 42.05(6:58) 12031662.9
  Road biking1 2:02:04 30.16(4:03) 48.54(2:31) 428884.4
  Pilates2 1:15:0075.0
  Circuits2 1:00:00180.0
  Total14 15:19:27 89.16 143.49 28034940.1
averages - weight:77.5kg

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Thursday Jan 31, 2019 #

4 PM

Running 55:07 intensity: (1:32 @1) + (30:54 @2) + (14:51 @3) + (6:07 @4) + (1:43 @5) 6.98 km (7:54 / km) +344m 6:20 / km
ahr:124 max:164

Wednesday Jan 30, 2019 #

4 PM

Running 49:23 intensity: (23 @1) + (5:32 @2) + (9:39 @3) + (13:43 @4) + (20:06 @5) 6.11 km (8:05 / km) +250m 6:43 / km
ahr:143 max:176

Tuesday Jan 29, 2019 #

3 PM

Running 1:04:54 intensity: (22 @2) + (1:01 @3) + (14:14 @4) + (49:17 @5) 8.0 km (8:07 / km) +361m 6:37 / km
ahr:151 max:173 shoes: VJ Falcon May 2018

Snow at last! Plenty of snow on the Gargunnock Hills, had a fun hour or so with it all to myself.

Monday Jan 28, 2019 #

6 PM

Pilates 35:00 [1]

Circuits 30:00 [3]
shoes: Saucony Kinvara 2013

Running 26:36 intensity: (25 @1) + (18:27 @2) + (7:44 @3) 4.8 km (5:33 / km) +57m 5:14 / km
ahr:121 max:134 shoes: Saucony RideISO

Down to cinema night.

Sunday Jan 27, 2019 #

11 AM

Running 9:38 intensity: (11 @1) + (1:52 @2) + (6:44 @3) + (51 @4) 1.11 km (8:40 / km) +118m 5:40 / km
ahr:127 max:144 shoes: VJ Falcon May 2018

To the start. Freezing wind!

Orienteering 1:05:32 intensity: (26 @1) + (3:13 @2) + (9:19 @3) + (40:05 @4) + (12:29 @5) 8.19 km (8:00 / km) +306m 6:44 / km
ahr:141 max:169 shoes: VJ Falcon May 2018

Big Weekend Classic, Holyrood Park, Blue course.

Took off jacket and gloves at -1, then fell over leaving #2 qnd put some big holes into my map including right where #3 was......and spent ten mins looking for it in the gorse bushes getting progressively colder! After that set out to trog round the rest but maybe a little more attention required, punched the wrong control (on the next path junction along) at #5. Just using the weekend to get the main methods of disqualifcation out of the way early in 2019...

Saturday Jan 26, 2019 #

12 PM

Running 7:23 intensity: (11 @1) + (29 @2) + (1:08 @3) + (3:36 @4) + (1:59 @5) 1.22 km (6:04 / km) +11m 5:47 / km
ahr:139 max:156 shoes: new Kinvara 2016

To the start etc.

Orienteering 53:09 intensity: (14 @1) + (12 @2) + (1:38 @3) + (9:39 @4) + (41:26 @5) 9.83 km (5:24 / km) +77m 5:12 / km
ahr:154 max:175 shoes: new Kinvara 2016

Big Weekend Urban Race, including Dean Village and The Exchange.

Good courses although I can't comment on #17 or #18 as I contrived to go directly from 16 to 19 for some reason. Dean Village at 1:2000 was excellent, had a bit of trouble with the early control (#3) there at 1:5000 though and dropped a minute.

Maybe 3mins dropped in total (plus 1.5mins gained by missing two controls out!). Running okay considering fitness level and also that only heel striking for achilles protection. Navigation (route selection and control sequence!) needs work....

Friday Jan 25, 2019 #

Event: EUOC Big Weekend
 

Wednesday Jan 23, 2019 #

Event: FVO Night event Doune
 
6 PM

Orienteering 51:50 intensity: (24 @1) + (3:36 @2) + (11:27 @3) + (28:43 @4) + (7:40 @5) 7.25 km (7:09 / km) +83m 6:46 / km
ahr:139 max:157 shoes: VJ Falcon May 2018

FVO night race, Doune.
Missed the butterfly control the second time and caught by Fraser.....together for a while then caught Fanni after the road crossing.....and then between us a whole succession of bad controls in Wood of Doune costing maybe 5-6mins. Still all close together heading back but a shocker of a route from me to the last one cost 2mins or more. Ooops. All good icy fun though and achilles survived okay.

Running 8:05 intensity: (11 @2) + (13 @3) + (6:13 @4) + (1:28 @5) 1.3 km (6:13 / km)
ahr:143 max:156 shoes: VJ Falcon May 2018

Tuesday Jan 22, 2019 #

4 PM

Running 41:56 intensity: (20 @1) + (8:43 @2) + (17:05 @3) + (12:17 @4) + (3:31 @5) 7.39 km (5:40 / km) +42m 5:31 / km
ahr:132 max:156 shoes: Black Inov8 Apr17

Cautiously...

Sunday Jan 20, 2019 #

11 AM

Running 12:00 intensity: (47 @1) + (11:08 @2) + (5 @3) 2.07 km (5:47 / km)
ahr:115 max:125 shoes: VJ Falcon May 2018

Orienteering 1:05:28 intensity: (27 @1) + (28:53 @2) + (26:12 @3) + (9:32 @4) + (24 @5) 9.48 km (6:54 / km) +112m 6:31 / km
ahr:126 max:160 shoes: VJ Falcon May 2018

STAG Score, Palacerigg.

Got more points than anyone else but five mins late with heavy penalties meant I was well down the field and behind both Paul and James Hammond (Although well ahead of Kyle who was ten mins late!).

Over-optimistic for the final twenty mins and paid the price - had more points after forty mins than I finished with!

Saturday Jan 19, 2019 #

11 AM

Orienteering 43:30 [3] 6.4 km (6:48 / km) +136m 6:09 / km
ahr:159 max:173 shoes: VJ Falcon May 2018

FVO local event, Plean. Steady run round, just ahead of BEn who was doing similar.

Monday Jan 14, 2019 #

6 PM

Pilates 40:00 [1]
weight:77.5kg

Circuits 30:00 [2]

Wednesday Jan 9, 2019 #

6 PM

Orienteering 46:59 intensity: (20 @1) + (15:19 @2) + (24:16 @3) + (6:52 @4) + (12 @5) 5.05 km (9:18 / km) +194m 7:49 / km
ahr:127 max:156

Running 18:10 intensity: (20 @2) + (11:50 @3) + (6:00 @4) 3.07 km (5:55 / km) +21m 5:44 / km
ahr:134 max:141

Tuesday Jan 8, 2019 #

10 AM

Road biking 2:02:04 intensity: (1:51 @1) + (10:19 @2) + (20:23 @3) + (38:15 @4) + (51:16 @5) 48.54 km (2:31 / km) +428m 2:25 / km
ahr:142 max:171

C • Running! I don't think so.... 7

Wednesday Jan 2, 2019 #

2 PM

Orienteering 42:43 intensity: (17 @1) + (12:42 @2) + (2:40 @3) + (8:15 @4) + (18:49 @5) 6.71 km (6:22 / km) +265m 5:19 / km
ahr:139 max:163

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