Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Jon X

In the 7 days ending May 5, 2019:

	activity	#	time	miles		km		+m	load
	Orienteering	3	1:45:58	9.54	(11:06)	15.36	(6:54)	482	515.9
	Running	5	1:45:47	10.44	(10:08)	16.8	(6:18)	255	324.0
	Pilates	1	35:00						35.0
	Circuits	1	30:00						60.0
	Total	7	4:36:45	19.98		32.16		738	935.0
	[1-5]	7	4:36:44
averages - weight:78.6kg

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Sunday May 5, 2019 #

Event: British Orienteering Championships

12 PM

Running warm up/down 14:56 1.61 km (9:18 / km) +139m 6:30 / km
ahr:115 max:137 shoes: Inov8 210 July 2018

To the start.

Orienteering race 54:58 9.04 km (6:05 / km) +252m 5:20 / km
ahr:130 max:159 shoes: Inov8 210 July 2018

British Champs, Arncliffe/Kilnsey North
M50L, 2nd place.
Winner James Logue 48mins (!)
A six minute gap in front but 15 people in five-ish mins behind, so v pleased to end up at the front of the non-James pack.

Scrappy start missing #1 then offline to #3 and #4 before also missing #5. Not too much time lost but not to grips with the map at all, struggling with the running too so maybe too much focus on getting moving better rather than actually finding the flags cleanly...

Tough little climb up to #6 and started to move better from there, decent though far from perfect after that other than just after passing Steve W when I dropped some time at #12: went too low after the crossing point and then once I corrected, the depression was not quite as expected relative to the stones and could not find it for maybe 30secs.

Edit: looks like last part of my route to 14 was not the best either, went to the right of the stones beneath the cliffs with unnecessary down and back up. Maybe should have hugged the cliffs and stayed left of the stones, perhaps 20-30s quicker.

Happy with the result though, no chance of beating James so this was the best outcome on offer!

C • I bet you're happy 2

Running warm up/down 8:24 1.1 km (7:38 / km) +18m 7:04 / km
ahr:126 max:137 shoes: Inov8 210 July 2018

Shuffle round the field with SKW.

Saturday May 4, 2019 #

12 PM

Running warm up/down 10:39 1.53 km (6:59 / km)
ahr:116 max:138 shoes: Inov8 210 July 2018

Orienteering race 14:40 3.08 km (4:46 / km) +54m 4:23 / km
ahr:142 max:172 shoes: Inov8 210 July 2018

British MSR at Bradford Uni, last leg Vets after Ben and Kirsty.

Out in third ahead of Roger, down to fourth after a horrific description misread at #4 costing 40secs or so. Was going to the right place until I checked the description!
Chasing fruitlessly after that, not helped by a couple more 5-10sec incompetences.

2 PM

Running warm up/down 9:19 1.2 km (7:47 / km)
ahr:142 max:162 shoes: Inov8 210 July 2018

Warm down with Rog.

Friday May 3, 2019 #

2 PM

Running 30:29 5.54 km (5:30 / km) +56m 5:14 / km
ahr:112 max:126 shoes: Saucony RideISO

Felt horrific.

Thursday May 2, 2019 #

7 PM

Running 32:00 5.83 km (5:29 / km) +43m 5:17 / km
ahr:126 max:162 shoes: Saucony RideISO

Getting better. Hopeful it will be cleared up by Sat.

Wednesday May 1, 2019 #

6 PM

Orienteering 36:20 3.24 km (11:12 / km) +177m 8:48 / km
ahr:123 max:154 shoes: Black Inov8 Apr17

Very easy round Abbey Craig event.

Tuesday Apr 30, 2019 #

Note
(sick) (rest day)

Definitely improved today, will give it one more day then plan to jog at Abbey Craig WEE tomorrow.

Regretting lack of any worthwhile stretching amongst the last week of lethargy, my achilles seems more rather than less niggly for the rest!

Monday Apr 29, 2019 #

6 PM

Pilates 35:00 [1]
weight:78.6kg (sick)

Been feeding my cold...hasn't removed it very fast but seem to be piling on the weight since JK :(

Circuits 30:00 [2]
shoes: Brooks Launch April 2019

1 set of 30s and one quickfire one of 15s. Low energy first set but perked up a bit for the second.
Not recovered yet for a run down to cinema night though.

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