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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Peter H

In the 7 days ending Apr 30, 2017:

activity # timemileskm+m
  Running (Terrain/Soft)5 2:33:50 19.31(7:58) 31.08(4:57) 732
  Running (Road)3 1:48:10 13.95(7:45) 22.45(4:49) 183
  Running3 1:38:14 13.24(7:25) 21.3(4:37) 129
  Orienteering2 1:18:54 8.54(9:14) 13.74(5:45) 304
  Strength & Conditioning1 1:00:00
  Drills2 10:46 0.59(18:14) 0.95(11:20) 4
  Total8 8:29:54 55.63 89.52 1352
averages - weight:63.3kg

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Sunday Apr 30, 2017 #

5 AM

Running (Terrain/Soft) 16:00 [1] 2.55 km (6:16 / km) +24m 5:59 / km

Orienteering 44:57 [4] 8.69 km (5:10 / km) +184m 4:41 / km

Tiomila 6th - Lillomarka OL Leg 9

Spongey's summary of this leg works quite well: "A bit of a roller-coaster 9th leg eventually turned out really well and it meant we went out in 8th place at the back of a pack of 4. Still a 10min gap to 9th".

I went out at the back of the 2nd-8th pack. 10mins behind IFK Goteborg and 10mins ahead of Halden in the next group. The pace on the 1st leg felt really, really high and I was trying my hardest to hang on to it. At this effort-level I tried to keep map contact but wasn't properly able to. My goals for the race were 1) to hold onto this group and 2) to minimise the risk. I knew the pace had to slow down eventually so decided at this point to choose number 1. Unfortunately this was an error - we caught Lucas at the front of the group but when everyone except me and GG had a different forking I didn't really have a clue where we were. Cue some panic and headless chicken-ing. Sorry to GG for being completely useless here. By the time he found it we'd lost 4.5mins.

From here on GG was clearly fuming and the pace was grim again but I was able and determined to do things properly and achieve goal 2. At times I let him get a bit of a gap ahead but I kept map contact and didn't feel at risk any more. I got ahead briefly when we had a different forking but generally wasn't able to go up front and contribute at the pace we were going. We were pretty clean though and when we arrived at the last control I suddenly saw Lidingo and Tampere Pyrinto ahead! Gave my all on the run-in and managed to send Spongey out at the back of the 5-8th group.

Very dissapointed with myself at the nightmare start but relieved to salvage it by the end and leave the top 10 target still on. The pace on the course after #1 can't have been bad as my time was +4:11 from the winner including a ~4:30 mistake!

In the end Spongey produced a brilliant run to bring us home 6th - just the best feeling ever. The performances from all the guys throughout the night were incredible (which didn't help me get any sleep!). I feel very lucky to be a part of this team, and super motivated to tidy myself up next time around. I also want to get myself to a point physically and technically where I can orienteer in Scandinavia properly at the pace of these guys.

Running (Terrain/Soft) 6:52 [1] 1.19 km (5:46 / km)

Saturday Apr 29, 2017 #

Event: 10Mila
12 PM

Orienteering 33:57 [2] 5.05 km (6:43 / km) +120m 6:01 / km

Training back on the area over the road. Absolutely loving it, such nice terrain!

Running (Terrain/Soft) 14:27 [1] 2.96 km (4:53 / km) +19m 4:44 / km
shoes: Asics Cumulus 16 #6 (Yellow)

Easy jog to the arena, checked it out, watched Women's 1st leg, then jogged back.

Friday Apr 28, 2017 #

(rest day)

Thursday Apr 27, 2017 #


Apparently, despite enjoying four cakes yesterday
5 PM

Running (Road) 1:17:56 [2] 16.88 km (4:37 / km) +70m 4:31 / km
shoes: Asics Cumulus 16 #6 (Yellow)

Well, I thought it might be painful. Least pleasant run of 2017?

Wednesday Apr 26, 2017 #

12 PM

Running 46:09 [2] 9.64 km (4:47 / km) +125m 4:30 / km
shoes: Asics Cumulus 18

Easy at lunchtime. Didn't feel as bad as I expected.
6 PM

Running (Road) 12:59 [2] 2.35 km (5:31 / km) +69m 4:49 / km
shoes: Inov8 X-Talon 190

Drills 47 [1] 0.06 km (13:03 / km) +3m 10:14 / km
shoes: Inov8 X-Talon 190

Running (Terrain/Soft) race 33:43 [5] 6.49 km (5:12 / km) +583m 3:35 / km
shoes: Inov8 X-Talon 190

Beinn Dubh hill race - 1st, new CR

I put this race in the diary in October after running FRAs and really enjoying the climb. Weather was decent today and the views were incredible. The bogs were a fair bit drier too.

Legs not feeling all that great warming up so the plan was just follow whatever the others did and see what happens. Joe Symonds and Sam Alexander went off at a horrible pace for the first 5mins which I did not enjoy. Once it flattened off it was just Joe, me and Waldie, who slowly dropped off a bit. Once Sam was gone Joe was going much slower and I enjoyed this bit, feeling relaxed and trying not to trip over his heels or overtake. He did start dying a bit once we started the second climb proper so I half-heartedly pushed on a little for the rest of the climb, though I wasn't feeling brilliant.

I hit the summit with about a 20-30s lead and was kindly offered a jelly baby by the guy at the top. Had a very brief look at the view then started flying down the lovely soft descent. It was infinitely more enjoyable than last time I did it. Once I got to the flatter boggy bit I looked at my watch and realised I still had ages left to get inside the record (35.00) so decided to keep pushing to the finish.

Pleased with how good I felt aerobically after yesterday, and I think it's an alright time though probably could have pushed a bit harder up the hill (I actually ran slower than we did at FRA) and taken some more direct lines (I didn't know if we were supposed to follow the intermittent tapes or not).

Nice to get my name back on the record books somewhere though. This is my hill for now.

Up in 24.27, down in 9.15. Took one of Jonny's segments YES

Running 15:22 [1] 2.45 km (6:16 / km) +2m 6:15 / km
shoes: Inov8 X-Talon 190

Chronic shuffle along the shore with Waldie and Purkis. When I finished my legs felt OK but after 10mins of sitting down they were a lot lot worse.

Tuesday Apr 25, 2017 #


5 PM

Running (Terrain/Soft) 17:40 [2] 3.89 km (4:32 / km) +12m 4:28 / km
shoes: Asics DSTrainer 20 (Mental)

Drills 9:59 [1] 0.89 km (11:13 / km) +1m 11:09 / km
shoes: Asics DSTrainer 20 (Mental)

Running (VO2 Intervals) 36:43 [5] 9.21 km (3:59 / km) +3m 3:59 / km
shoes: Asics DSTrainer 20 (Mental)

Joined at Meadowbank by Murray. Helped me out a lot as today I found this dead hard. Heavy legs and arms. Weirdly the wind was blowing down the opposite straight as well which was dead confusing.

3x 1600m [3min]
800m [1min]
600m [1min]
400m [30s]
200m [1min]

4.46, 4.45, 4.46

Really suffering from the 800m onwards. Not mouth-watering. Whose idea was this session?

Running (Road) 17:15 [1] 3.22 km (5:21 / km) +44m 5:01 / km
shoes: Asics DSTrainer 20 (Mental)

Home with Murray and Tess via a new sneaky shortcut.

Monday Apr 24, 2017 #


5 PM

Strength & Conditioning 1:00:00 [1]

Up to 50kg on the squats, hectic.
6 PM

Running (Terrain/Soft) 1:05:08 [1] 14.0 km (4:39 / km) +94m 4:30 / km
shoes: Nike Pegasus 32 (L Black)

Nice and easy with Jonny and Murray.

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