Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Jon X

In the 7 days ending Mar 30, 2014:

activity	#	time	miles		km		+m	load
Orienteering	3	2:41:51	13.02	(12:26)	20.96	(7:43)	646	838.5
Running	5	2:34:01	15.97	(9:39)	25.7	(6:00)	600	537.5
Intervals	2	1:53:11	11.82	(9:34)	19.03	(5:57)	400	428.7
Total	7	7:09:03	40.82	(10:31)	65.69	(6:32)	1646	1804.7

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Sunday Mar 30, 2014 #

8 AM

Running warm up/down 10:21 [3] 1.84 km (5:37 / km) +50m 4:57 / km
shoes: Saucony Kinvara 2013

Run down from B&B to quarantine area. No cooked breakfast this morning :(

Running warm up/down 7:00 [3] 1.0 km (7:00 / km) +40m 5:50 / km
shoes: Saucony Kinvara 2013

....and following the route from quarantine to the start, which turned out to be almost right back at the B&B....

Orienteering race 21:02 [4] 4.31 km (4:53 / km) +30m 4:43 / km
ahr:137 max:150 shoes: Saucony Kinvara 2013

Test race sprint, men's course.
Bit tired to get heart rate right up plus was sloppy and lost a minute or so in total across various errors (route and execution). Even so would like to have ben a little quicker!

Saturday Mar 29, 2014 #

10 AM

Running warm up/down 17:00 [3] 2.7 km (6:18 / km) +160m 4:51 / km
shoes: VJ Falcon 2013

Run to start. Well warmed up after that climb...

Orienteering 1:38:10 [3] 11.3 km (8:41 / km) +431m 7:18 / km
ahr:125 max:144 shoes: VJ Falcon 2013

Long distance women's test race, Whitbarrow.
Ran the first part strong but not full out and with a 1-2min miss at #3, lost a bit of momentum after that and slowed right down, HR average right down to 125 overall by the end.
Proper courses on a proper area, a pleasure to be out on it. Gorgeous sunny day up on the hill too.

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: VJ Falcon 2013

Trotted over the hill to fetch clothing from start, spectator opportunities on the way watching the men cross the main ridge in a couple of places.

Friday Mar 28, 2014 #

11 AM

Orienteering 42:39 [4] 5.35 km (7:58 / km) +185m 6:48 / km
ahr:135 max:150 shoes: VJ Falcon 2013

Test race middle distance women's course, Hampsfell and Eggerslack.

Nice if scrappy pre-run round a good course. A few minor wobbles plus 3mins when ran miles past #5, took a while to believe how far past!

Running warm up/down 30:00 [3] 5.0 km (6:00 / km) +100m 5:27 / km
shoes: VJ Falcon 2013

Warmup to the start, then back from the finish. Cake-laden trot back to the finish for spectating not included!

Thursday Mar 27, 2014 #

Running 29:16 [2] 4.45 km (6:35 / km) +100m 5:55 / km
ahr:112 max:127 shoes: Brooks Ghost 5 2013

Easy jog. Tweaked top of left hamstring yesterday, sore today.

Wednesday Mar 26, 2014 #

1 PM

Intervals intervals 50:28 8.21 km (6:09 / km) +150m 5:38 / km
ahr:128 max:150

Warm up.
16x30s w/ 1min jog back.
Warm down.

Tuesday Mar 25, 2014 #

Intervals intervals 1:02:43 10.82 km (5:48 / km) +250m 5:12 / km
ahr:126 max:147 shoes: Brooks Ghost 5 2013

Down to Endcliffe and up to Forge Dam.
8x1min w/ 1min recovery up to top of Porter.
8x1min on/off back down as well.
Back along and up to Jen and Dave's to finish.

Monday Mar 24, 2014 #

11 AM

Running 50:24 [3] 9.21 km (5:28 / km) +150m 5:04 / km
ahr:124 max:139 shoes: Brooks Ghost 5 2013

From Deb and Paul's, through Eccy Woods, round Dore, and back.

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