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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Jon X

In the 7 days ending Jun 24, 2019:

activity # timemileskm+mload
  Orienteering4 2:17:20 13.22(10:23) 21.28(6:27) 317858.3
  Running5 54:21 5.89(9:14) 9.48(5:44) 46179.0
  Pilates1 30:0030.0
  Circuits1 25:0050.0
  Total7 4:06:41 19.12 30.76 3641117.3
averages - weight:75.4kg

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TuWeThFrSaSuMo

Monday Jun 24, 2019 #

6 PM

Pilates 30:00 [1]
weight:75.4kg

Circuits 25:00 [2]
shoes: Saucony RideISO

Sunday Jun 23, 2019 #

Note
(rest day)

Putting out and collecting at Bo'ness for Sprint Scotland Race 3. People took different routes and there was lots of discussion about what was best. So that was good.

Saturday Jun 22, 2019 #

Event: Sprint Scotland Weekend
 
10 AM

Orienteering warm up/down 8:21 intensity: (10 @1) + (9 @2) + (10 @3) + (3:52 @4) + (4:00 @5) 1.49 km (5:37 / km)
ahr:146 max:157 shoes: new Kinvara 2016

warmup map

Orienteering 17:16 intensity: (16 @2) + (20 @3) + (8:45 @4) + (7:55 @5) 3.3 km (5:14 / km) +45m 4:54 / km
ahr:148 max:174 shoes: new Kinvara 2016

SprintScotland Race1, thanks Graeme for a fun course.
lost out to Rog on the run-in!

Running warm up/down 10:11 intensity: (7 @1) + (10 @2) + (1:01 @3) + (8:43 @4) + (10 @5) 1.39 km (7:21 / km)
ahr:137 max:152 shoes: new Kinvara 2016

Warm down with Roger and PAul H, admiring some of the massive constructions for Bo'ness Fair.
4 PM

Orienteering 2:51 intensity: (1 @1) + (2:22 @2) + (28 @3) 0.39 km (7:20 / km)
ahr:117 max:133

Orienteering 14:28 intensity: (22 @1) + (46 @2) + (1:52 @3) + (11:28 @4) 3.36 km (4:18 / km) +1m 4:18 / km
ahr:136 max:147 shoes: new Kinvara 2016

SprintScotland Race 2, thanks Matt F this time.
Simpler and faster than this morning's area, actually pretty pleased not to be further off the pace.

Friday Jun 21, 2019 #

6 PM

Running 33 intensity: (20 @1) + (13 @2) 0.1 km (5:24 / km)
ahr:79 max:108

Orienteering 56:09 intensity: (21 @1) + (7:48 @2) + (15:10 @3) + (20:02 @4) + (12:48 @5) 8.0 km (7:01 / km) +170m 6:21 / km
ahr:138 max:162 shoes: VJ Falcon May 2018

Test running at Callendar Park, getting some idea of timings for the on-camera sections.

Thursday Jun 20, 2019 #

7 PM

Running 2:01 [1] 0.19 km (10:37 / km)
ahr:78 max:94

checking we have the right length in crash barriers :)

Wednesday Jun 19, 2019 #

6 PM

Running warm up/down 2:32 intensity: (1 @1) + (2:31 @2) 0.44 km (5:48 / km)
ahr:113 max:123 shoes: VJ Falcon May 2018

Orienteering 38:15 intensity: (13 @1) + (6:22 @2) + (12:07 @3) + (16:43 @4) + (2:50 @5) 4.75 km (8:03 / km) +102m 7:16 / km
ahr:134 max:161 shoes: VJ Falcon May 2018

FVO Evening Event, Little Druim Wood
Didn't really have enough time and that was before I remembered you have to run a distance to/from parking to the start/finish.....had to miss the final loop out and dash off.

Tuesday Jun 18, 2019 #

6 PM

Running 39:04 intensity: (14 @1) + (25:52 @2) + (12:56 @3) + (2 @4) 7.36 km (5:18 / km) +46m 5:09 / km
ahr:122 max:135 shoes: Brooks Launch April 2019

10 mins to loosen off
20 mins feeling decent
10 mins feeling that was enough for today

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