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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Jon X

In the 7 days ending Apr 7, 2019:

activity # timemileskm+mload
  Running6 6:03:55 40.93(8:53) 65.87(5:31) 6961381.8
  Orienteering1 43:31 2.81(15:28) 4.53(9:37) 95149.9
  Pilates1 30:0030.0
  Circuits1 25:00100.0
  Total8 7:42:26 43.74 70.4 7911661.7
averages - weight:77.2kg

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MoTuWeThFrSaSu

Sunday Apr 7, 2019 #

5 PM

Running 1:03:19 intensity: (45 @1) + (44:39 @2) + (16:10 @3) + (1:17 @4) + (28 @5) 11.32 km (5:36 / km) +167m 5:13 / km
ahr:120 max:159 shoes: Inov8 210 July 2018

Very ready for an easy day, some muscle soreness (especially in left quad) following the last three days. Not used to running two hours on the road at the moment!

Saturday Apr 6, 2019 #

9 AM

Running 21:00 intensity: (10:30 @4) + (10:30 @5) 4.79 km (4:23 / km) +63m 4:07 / km
ahr:122 max:140 shoes: Inov8 210 July 2018

Plean parkrun with Steve. First ever Scottish parkrun, have done plenty in England!
Basically no warmup so first five mins felt far too hard...

Running warm up/down 15:24 intensity: (34 @1) + (10:55 @2) + (3:18 @3) + (19 @4) + (18 @5) 2.01 km (7:40 / km) +24m 7:14 / km
ahr:122 max:158 shoes: Inov8 210 July 2018

Friday Apr 5, 2019 #

8 AM

Running 2:01:57 intensity: (1:38 @1) + (1:27:07 @2) + (29:27 @3) + (3:45 @4) 24.07 km (5:04 / km) +37m 5:02 / km
ahr:119 max:143 shoes: Saucony RideISO

Home from dropping car at garage. Possibly longest run since Chicago six months ago?

Thursday Apr 4, 2019 #

Note

Another Thursday, another rankings email from BOF.. This time to tell me that my (pretty terrible) run on Saturday was my 8th best in the past year, whereas my (pretty good) run on Sunday was my 12th best.

Sadly this also means BrandNewMe got loads of points for her good time on the same course as me on Sunday...we were equal on points previously, but now she has accelerated up the rankings away from me! Although I suspect she is most pleased by the fact that she has now also overtaken Ray....
C • there's something a bit odd 1
6 PM

Running warm up/down 10:32 intensity: (51 @1) + (7:30 @2) + (1:47 @3) + (22 @4) + (2 @5) 1.43 km (7:21 / km) +8m 7:09 / km
ahr:117 max:151 shoes: Inov8 210 July 2018

Hmmm. Not there with much time to spare...

Running race 28:11 [5] 5.95 km (4:44 / km) +70m 4:29 / km
ahr:125 max:138 shoes: Inov8 210 July 2018

Chacefield Wood Trail Race. 5th of 130ish.

Trying pretty hard despite HR data trying to tell me it was all zone 2&3!

Course much amended from last year, kept all the terrain and single track bits and replaced most of the forest road stuff with more terrain and single track, nice!

Almost straight into a section weaving on a narrow route through some bumpy stuff, so set off near the front to avoid getting caught...and then got a bit excited by the 'terrain for orienteers' and went from 7th to 3rd in the first few minutes. Held 3rd until nearly the end of the first lap but two people on my tail and they passed me on the forest road section. Solo second lap in 5th, a little slower than the first but not much.

Content with how it went, felt strong enough but need more pace. Better than last year's unfit effort at this race!

Running warm up/down 18:48 intensity: (19 @1) + (9:01 @2) + (9:28 @3) 2.78 km (6:46 / km) +32m 6:24 / km
ahr:124 max:133 shoes: Inov8 210 July 2018

Not feeling too battered.

Wednesday Apr 3, 2019 #

7 PM

Running 40:35 intensity: (44 @1) + (38:42 @2) + (1:09 @3) 7.36 km (5:31 / km) +46m 5:21 / km
ahr:117 max:127 shoes: Saucony RideISO

Easy round the village. Still feeling a bit run down. Hopefully okay for the race tomorrow evening.

Tuesday Apr 2, 2019 #

6 PM

Running 44:09 intensity: (13 @1) + (13:44 @2) + (9:14 @3) + (15:34 @4) + (5:24 @5) 6.16 km (7:10 / km) +249m 5:57 / km
ahr:133 max:166 shoes: Saucony RideISO

Final checks from Sunday's event, run round to make sure signs collected in from Logie Kirk road and that all crossing point taping/barbed wire covering now removed.

Might have been a good chance for hill reps this week, but this is supposed to be an easy few days and the initial run up to the fell gate showed that I should stick to that plan, pretty tired.

Monday Apr 1, 2019 #

1 PM

Orienteering 43:31 intensity: (4:59 @1) + (13:04 @2) + (20:00 @3) + (5:18 @4) + (10 @5) 4.53 km (9:37 / km) +95m 8:42 / km
ahr:122 max:152 shoes: Saucony RideISO

Good meeting with The Adventure Show who will be covering the JOK CHASING SPRINT 2019 for BBC SCOTLAND on FRIDAY 28th June.

More info soon but looking like prologue in the afternoon and chase in the evening - so clear your diaries for the Friday and plan to be there!

This was just a nice jaunt round Callendar Park taking a look at some felling and some brambles....with a view to avoiding them!
6 PM

Pilates 30:00 [1]
weight:77.2kg

Easier session this week, quite a few of us feeling the effects of the weekend.

Circuits 25:00 [3]
shoes: Saucony Kinvara 2013

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