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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Jon X

In the 7 days ending Jun 12, 2016:

activity # timemileskm+mload
  Orienteering4 1:55:02 12.11(9:30) 19.49(5:54) 289804.2
  Running6 1:48:07 11.53(9:23) 18.55(5:50) 314255.9
  Circuits1 25:00100.0
  Total6 4:08:09 23.64 38.04 6031160.1

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MoTuWeThFrSaSu

Sunday Jun 12, 2016 #

12 PM

Running warm up/down 13:42 intensity: (2:11 @1) + (9:13 @2) + (2:18 @3) 1.99 km (6:53 / km) +29m 6:25 / km
ahr:111 max:130 shoes: Inov8 Xtalon 2015

Orienteering 45:19 intensity: (12 @1) + (3:55 @2) + (9:35 @3) + (29:28 @4) + (2:09 @5) 6.05 km (7:29 / km) +116m 6:50 / km
ahr:137 max:149 shoes: Inov8 Xtalon 2015

British Middle Champs, Leith Hill
M45, 7th place.
Winner Neil Conway 37:53, 2nd Rich Barrett 38:32, 3rd Lawrence Townley 42:05.

Knew that safe and steady would be rewarded on this area. Knew the map was 1:7500.
So set off from the start and promptly forgot both those things, massive overshoot to #1 and 2:45 dropped.

Alternated lucky/good/scrappy for a while after that, generally trying to run just a fraction too quickly to keep it safe, then at #11 stopped about (from GPS) 5metres short and got properly confused, 3:15 lost before I came back and found it (actually 3min plus a final 15sec of standing just below it saying 'it should be here').

Too far left at #14 (30secs lost) and caught by Rich Barrett, dropped by him at #18 when I went round the green not through it. Then going strong for the finish after that, only to overshoot big time again at #21 and lose a further 1:45.

Lost 7:25 to Neil (and 8:16 to the fastest) over #1, #11, and #21 combined.
Finished 7:26 behind....

C • Number #11 4

Saturday Jun 11, 2016 #

Event: British Sprint Championships
 
11 AM

Running warm up/down 5:46 intensity: (2 @1) + (4:07 @2) + (1:37 @3) 1.02 km (5:39 / km)
ahr:119 max:132 shoes: Inov8 Xtalon 2015

Orienteering race 16:13 intensity: (8 @1) + (9 @2) + (6 @3) + (55 @4) + (14:55 @5) 3.46 km (4:41 / km) +7m 4:38 / km
ahr:152 max:160 shoes: Inov8 Xtalon 2015

British Sprints, Olympic Park.
Qualifier, heat 1, 2nd place.
Winner Martin W 16:10.
2 PM

Running warm up/down 16:15 intensity: (1:22 @1) + (11:35 @2) + (3:18 @3) 2.67 km (6:05 / km) +109m 5:03 / km
ahr:117 max:134 shoes: Inov8 Xtalon 2015

Torrential rain. Warmed up mostly in the John Lewis multi-storey!

Orienteering 17:50 intensity: (1 @1) + (14 @2) + (5 @3) + (1:16 @4) + (16:14 @5) 3.6 km (4:57 / km) +70m 4:31 / km
ahr:154 max:163 shoes: Inov8 Xtalon 2015

British Sprints, Olympic Park
M45 A Final, 4th place.
James L 15:48 (!), Martin W 17:15, Paul M 17:30.

Not quite. Would have won a medal on M35, M40 and M16, all of which shared our course. Ho hum.

Thursday Jun 9, 2016 #

8 PM

Running 30:15 intensity: (53 @1) + (22:21 @2) + (6:26 @3) + (35 @4) 5.98 km (5:04 / km) +63m 4:48 / km
ahr:118 max:135 shoes: Asics Hyperspeed

Wednesday Jun 8, 2016 #

7 PM

Orienteering 35:40 intensity: (19 @1) + (4:04 @2) + (8:47 @3) + (22:19 @4) + (11 @5) 6.37 km (5:36 / km) +96m 5:12 / km
ahr:135 max:148

Running 15:00 intensity: (1:30 @1) + (13:30 @2) 2.09 km (7:10 / km) +19m 6:51 / km
ahr:101 max:121 shoes: Inov8 Xtalon 2015

Tuesday Jun 7, 2016 #

Note
(rest day)

Not entirely planned but (despite the weather) couldn't rustle up the enthusiasm after a long day at work.

Monday Jun 6, 2016 #

7 PM

Circuits 25:00 [3]

In the park again, more sunshine in Scotland, what is going on?!

Running 27:09 intensity: (59 @1) + (18:13 @2) + (7:48 @3) + (9 @4) 4.8 km (5:40 / km) +94m 5:09 / km
ahr:120 max:135 shoes: Brooks Ghost 8 Jan2016

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