Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 7 days ending Feb 5, 2017:

activity # timemileskm+m
  Running9 3:26:21 26.53(7:47) 42.69(4:50) 371
  Orienteering4 2:51:35 17.15(10:00) 27.6(6:13) 401
  Strength and Conditioning1 25:00
  Total12 6:42:56 43.68 70.29 772
  [1-5]12 6:34:50
averages - weight:65.9kg

«»
2:05
0:00
» now
MoTuWeThFrSaSu

Sunday Feb 5, 2017 #

11 AM

Running warm up/down 11:42 intensity: (38 @0) + (1:13 @1) + (3:26 @2) + (6:25 @3) 2.06 km (5:41 / km) +25m 5:22 / km
ahr:136 max:153 shoes: Inov8 X Talon 212 (5)

Orienteering race 51:24 intensity: (1 @0) + (18 @1) + (9 @2) + (1:02 @3) + (34:59 @4) + (14:55 @5) 10.04 km (5:07 / km) +195m 4:40 / km
ahr:166 max:174 shoes: Inov8 X Talon 212 (5)

Badgerslade Brown course

Pleasant run. Orienteering pretty well. Mistakes were:

7 - ~1min on knoll in green, impossible to stay on bearing in plantation lines. Kept head low and scanning to try and spot the control but had to relocate and head back across. Knoll was about a foot high.
16 - ~30s was too far right but map was strange in this area. Heard someone else complaining it was in the wrong place. I suspect it was the map that was wrong rather than the control.
17 - ~30s drifting a little too far right.

Running a little better but again still struggling and coughing a little at top speed.

http://www.walton.routegadget.co.uk/rg2/#72&route=...

Running warm up/down 15:52 intensity: (20 @0) + (6:20 @1) + (8:20 @2) + (52 @3) 2.12 km (7:30 / km) +26m 7:04 / km
ahr:124 max:143 shoes: Inov8 X Talon 212 (5)

Saturday Feb 4, 2017 #

11 AM

Orienteering 1:05:00 intensity: (2:28 @0) + (11:08 @1) + (15:09 @2) + (32:10 @3) + (4:05 @4) 8.84 km (7:21 / km) +95m 6:59 / km
ahr:137 max:159 shoes: Inov8 X Talon 212 (5)

Tag checking at Harlow.
6 PM

Running warm up/down 2:30 intensity: (7 @0) + (16 @1) + (11 @2) + (26 @3) + (1:30 @4) 0.56 km (4:27 / km)
ahr:145 max:158 shoes: Inov8 X Talon 212 (5)

Orienteering race 30:24 intensity: (28 @1) + (19 @2) + (55 @3) + (6:50 @4) + (21:52 @5) 5.56 km (5:28 / km) +85m 5:05 / km
ahr:169 max:178 (sick) shoes: Inov8 X Talon 212 (5)

Howden Housteads Night Race

Fairly solid on the whole. Nearly missed 1 and steady to 2. Missed 4 by 1min, it looked straight forwards on the map but there seemed to be far more holly bushes than suggested on the map. Settled after that with just small wobble in the confusing vegetation at 8 (~30s). Went straight on 15, splits suggest round was a good deal faster (~30s). Still struggling for air at top speed.

http://www.syo.routegadget.co.uk/rg2/#140&course=2...

Running warm up/down 2:53 intensity: (1:07 @4) + (1:46 @5) 0.58 km (4:58 / km)
ahr:170 max:175 shoes: Inov8 X Talon 212 (5)

8 PM

Orienteering 24:47 intensity: (2:21 @0) + (4:43 @1) + (5:47 @2) + (9:39 @3) + (2:17 @4) 3.16 km (7:50 / km) +26m 7:31 / km
ahr:134 max:158 shoes: Inov8 X Talon 212 (5)

Finishing tag checking at Harlow in the dark.

Friday Feb 3, 2017 #

7 AM

Running 22:57 intensity: (30 @0) + (56 @1) + (1:16 @2) + (16:13 @3) + (4:02 @4) 4.92 km (4:40 / km) +26m 4:33 / km
ahr:147 max:159 shoes: Skechers Gomeb Speed 3

ITW
5 PM

Running 20:25 intensity: (40 @1) + (1:49 @2) + (17:56 @3) 4.45 km (4:35 / km) +15m 4:30 / km
ahr:146 max:154

HFW.

Thursday Feb 2, 2017 #

12 PM

Running 22:46 [2] 5.06 km (4:30 / km)
(sick) shoes: Nike Flyknit Lunar 2

To and from physio appointment.

Wednesday Feb 1, 2017 #

Note
(sick)

Day off again to try and recover. Now 4 weeks this virus has been hanging around.

Tuesday Jan 31, 2017 #

7 AM

Running 26:04 intensity: (56 @0) + (3:28 @1) + (1:22 @2) + (9:08 @3) + (11:10 @4) 5.56 km (4:41 / km) +53m 4:29 / km
ahr:146 max:164 weight:65.9kg shoes: Adidas Adizero Adios Boost (4)

ITW
5 PM

Running 22:48 intensity: (8 @0) + (1:23 @1) + (17:33 @2) + (3:44 @3) 4.75 km (4:48 / km) +3m 4:47 / km
ahr:134 max:144 (sick) shoes: Adidas Adizero Adios Boost (4)

Originally planned to go to Harriers but felt increasingly rubbish during the day again. Jog home was hard work and more than enough.

Monday Jan 30, 2017 #

6 AM

Strength and Conditioning 25:00 [1]

7 AM

Running 22:09 intensity: (25 @0) + (1:01 @1) + (1:49 @2) + (17:27 @3) + (1:27 @4) 4.78 km (4:38 / km) +40m 4:27 / km
ahr:145 max:157 shoes: Adidas Adizero Adios Boost (4)

ITW
5 PM

Running 36:15 intensity: (12 @0) + (2:07 @1) + (9:20 @2) + (23:57 @3) + (39 @4) 7.85 km (4:37 / km) +183m 4:08 / km
ahr:142 max:156 (sick) shoes: Adidas Adizero Adios Boost (4)

To the Lammas to watch Grace at swimming and then jog home (Amy in the car), not feeling 100% again this evening.

« Earlier | Later »