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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Jon X

In the 7 days ending May 22, 2016:

activity # timemileskm+mload
  Orienteering3 2:37:35 11.64(13:32) 18.73(8:25) 8391243.9
  Road biking1 1:17:21 21.44(3:36) 34.5(2:15) 117117.6
  Running3 1:14:35 8.46(8:49) 13.62(5:29) 241244.3
  Circuits1 15:0030.0
  Pilates1 15:0015.0
  Total6 5:39:31 41.54 66.85 11971650.7

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Sunday May 22, 2016 #

10 AM

Orienteering race 31:52 [5] 4.5 km (7:05 / km) +153m 6:03 / km
shoes: VJ Falcon Aug 2015

Scottish Relays, leg one. Decent in the main but dropped a minute at #3 and a minute at #7, finished 90secs behind Charlie and Tim and 20sec behind Grace who was back first on Women Open. Could see her just ahead for the whole second half but she was spiking everything very nicely, couldn't catch her at all! Official time about 10secs longer after short faff at changeover, have known worse ones though...
6 PM

Road biking 1:17:21 intensity: (38:56 @1) + (37:30 @2) + (55 @3) 34.5 km (2:15 / km) +117m 2:12 / km
ahr:100 max:126

Nice warm sunny still evening so tempted out for a recovery spin on the bike. Although by the end it was a bit more like a chilly cloudy windy evening!

Saturday May 21, 2016 #

Event: Scottish Championships Individual / Relays
 
1 PM

Running warm up/down 13:18 [3] 2.43 km (5:29 / km) +63m 4:51 / km
shoes: VJ Falcon Aug 2015

Warm up to the start. If I had read the details maybe I would have known there was a warmup map. Warming up my brain would perhaps have been a helpful plan....

Orienteering race 1:11:19 [5] 9.05 km (7:53 / km) +384m 6:30 / km
shoes: VJ Falcon Aug 2015

Scottish Champs M45L. 5th place and 4th FVO. Well down on Patrick 63:43 and Ben 63:53. Well behind several of the M50s too, Quentin and Charlie were 63:xx as well.

No massive mistakes, just so scrappy everywhere, time lost at 1,2,3,5,7,11,13,14. Would probably have had to hit them all cleanly to run close to 63 anyway. Hopefully at least provided some entertainment to Graeme by my overtake-blunder-repeat "strategy".

Friday May 20, 2016 #

6 PM

Running 29:54 intensity: (1:00 @1) + (25:32 @2) + (3:22 @3) 5.54 km (5:24 / km) +58m 5:08 / km
ahr:114 max:130 shoes: Brooks Ghost 8 Jan2016

Thought a jog in order before tomorrow. Felt very average.

Wednesday May 18, 2016 #

7 PM

Orienteering 39:03 intensity: (21 @1) + (10:19 @2) + (12:37 @3) + (15:31 @4) + (15 @5) 4.03 km (9:41 / km) +243m 7:27 / km
ahr:131 max:148 shoes: VJ Falcon Aug 2015

FVO WEE at Minewoods Bridge of Allan.
Dodgy and out of dated map but a course by the WOC Long Course of the Year co-planner made enjoyable use of the area, even with some challenging control hanging....

Some nice runnable bits plus gorgeous wild garlic galore, some steep bits too though. Took it ever so slightly more easy than Jase did.....

Orienteering 15:21 intensity: (4:36 @1) + (9:04 @2) + (1:41 @3) 1.15 km (13:21 / km) +59m 10:37 / km
ahr:107 max:132 shoes: VJ Falcon Aug 2015

Control collection duties. Enough to reaffirm that the map really does need re-doing from scratch.

Monday May 16, 2016 #

7 PM

Pilates 15:00 [1]
shoes: Brooks Ghost 8 Jan2016

Circuits 15:00 [2]
shoes: Brooks Ghost 8 Jan2016

Sunny again = in the park again.

Running 31:23 [3] 5.65 km (5:33 / km) +120m 5:01 / km
shoes: Brooks Ghost 8 Jan2016

Down to BofA with a short loop in Minewoods. Doubtless the sneaky recce will make all the difference at this week's evening event...

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