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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Jon X

In the 7 days ending Jul 1, 2018:

activity # timemileskm+mload
  Orienteering3 2:32:19 12.52(12:10) 20.15(7:34) 69550.7
  Running3 1:05:21 7.7(8:29) 12.39(5:16) 117212.4
  Total5 3:37:40 20.22(10:46) 32.55(6:41) 186763.1
  [1-5]5 3:37:34

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MoTuWeThFrSaSu

Sunday Jul 1, 2018 #

12 PM

Running warm up/down 4:01 intensity: (1:38 @1) + (2:23 @2) 0.65 km (6:10 / km) +2m 6:03 / km
ahr:97 max:111 shoes: VJ Falcon May 2018

Orienteering 1:04:37 intensity: (51 @1) + (10:31 @2) + (30:30 @3) + (22:45 @4) 8.44 km (7:40 / km) +5m 7:38 / km
ahr:131 max:143 shoes: VJ Falcon May 2018

INVOC event at Carse, Blue (longest) course on another scorching day.

Okay running-wise and hamstring still just a touch better each day, at about 90% now but am still wary of really striding out. Coped with the (always surprisingly tough here) terrain fine.

Navigation-wise it was more a question of running through the range of classic errors and getting them all out of the way before next week...

Running warm up/down 4:30 [2] 0.72 km (6:17 / km) +1m 6:14 / km
ahr:95 max:118 shoes: VJ Falcon May 2018

Saturday Jun 30, 2018 #

3 PM

Orienteering 48:08 intensity: (6 @0) + (6:06 @1) + (13:54 @2) + (19:13 @3) + (8:49 @4) 6.09 km (7:55 / km) +35m 7:41 / km
ahr:120 max:144 shoes: VJ Falcon May 2018

Darnaway with Rog, Jamie and MC.
Forest a pleasure to run through as usual.

Friday Jun 29, 2018 #

12 PM

Orienteering 39:34 intensity: (4:04 @1) + (35:30 @2) 5.63 km (7:02 / km) +29m 6:51 / km
ahr:113 max:124 shoes: Black Inov8 Apr17

Tentsmuir en route to lunch near St Andrews.

Time to wake up the terrain orienteering brain a bit, by the end it was more awake but still a little sleepy...

Thursday Jun 28, 2018 #

6 PM

Running 27:43 intensity: (31 @1) + (8:24 @2) + (11:16 @3) + (7:32 @4) 5.54 km (5:00 / km) +56m 4:46 / km
ahr:127 max:143 shoes: Saucony Kinvara 2013

Proper hot day, over 30degrees!
Same route as yesterday, leg no worse than it felt yesterday either. Moving a bit faster but again fairly easy effort level.

Wednesday Jun 27, 2018 #

8 PM

Running 29:07 intensity: (37 @1) + (18:49 @2) + (8:02 @3) + (1:39 @4) 5.48 km (5:19 / km) +57m 5:03 / km
ahr:121 max:137 shoes: Brooks Ghost 10

Tester as planned. Hamstring fine all day and fine walking, but disappointingly I could feel it as soon as I started running. Didn’t get any worse during the run. Hoping it is partly just as legs needed a shake out after days off and physio.

Tuesday Jun 26, 2018 #

Note
(injured) (rest day)

Physio/massage. Hopeful prognosis of "should be fine as long as you are sensible....."

Then 90mins or so of walking to progress SprintScotland planning/field checking.

Another run tomorrow.
C • and are you sensible?? I g... 2

Monday Jun 25, 2018 #

Note
(injured) (rest day)

Careful does it...

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