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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 7 days ending Feb 10, 2019:

activity # timemileskm+m
  Running10 4:58:54 37.43(7:59) 60.24(4:58) 715
  Orienteering2 1:35:54 10.13(9:28) 16.31(5:53) 335
  Cross Training1 1:05:35 3.88(16:54) 6.24(10:30) 3
  Strength and Conditioning1 25:00
  Total12 8:05:23 51.44 82.79 1053
  [1-5]12 7:53:16

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MoTuWeThFrSaSu

Sunday Feb 10, 2019 #

10 AM

Running 17:14 intensity: (1:38 @0) + (5:18 @1) + (7:48 @2) + (2:30 @3) 3.05 km (5:39 / km) +65m 5:07 / km
ahr:124 max:145 shoes: VJ Bold (2)

Orienteering 1:00:35 intensity: (10 @0) + (15 @1) + (1:02 @2) + (47:24 @3) + (11:44 @4) 10.29 km (5:53 / km) +128m 5:32 / km
ahr:151 max:159 shoes: VJ Bold (2)

Birchen Edge EML - Brown

Fairly uneventful run, steady, felt a bit ploddy but pretty clean and I quite like this area. Only disappointing thing was that the trickiest area in the west of the map used controls which could be seen from about 500m away (#5 and 6). Had an early run too so had the worst of the tussocks. First time I have really put the new Str8 compass to the test and did find it easier to get a good straight line than with the silver compass.

http://www.derwentvalleyorienteers.org.uk/results/...

Running 20:18 intensity: (27 @0) + (14:12 @1) + (5:39 @2) 3.06 km (6:38 / km) +70m 5:57 / km
ahr:118 max:134 shoes: VJ Bold (2)

Saturday Feb 9, 2019 #

12 PM

Running 45:07 intensity: (1:08 @0) + (11:33 @1) + (28:34 @2) + (3:52 @3) 9.4 km (4:48 / km) +108m 4:32 / km
ahr:129 max:144 shoes: NB Fresh Foam Zante V2

6 PM

Running 2:57 intensity: (1:04 @0) + (36 @1) + (1:17 @2) 0.41 km (7:09 / km) +3m 6:54 / km
ahr:109 max:136 shoes: VJ Bold (2)

Orienteering 35:19 intensity: (32 @1) + (30 @2) + (9:44 @3) + (24:33 @4) 6.01 km (5:52 / km) +207m 5:01 / km
ahr:156 max:168 shoes: VJ Bold (2)

Running 7:10 intensity: (56 @1) + (5:49 @2) + (25 @4) 1.17 km (6:06 / km) +20m 5:37 / km
ahr:131 max:155 shoes: VJ Bold (2)

Thursday Feb 7, 2019 #

8 AM

Running 30:45 intensity: (22 @0) + (37 @1) + (3:33 @2) + (19:39 @3) + (6:34 @4) 7.32 km (4:12 / km) +44m 4:05 / km
ahr:148 max:162 shoes: Sketchers Go Run Gen.5

5 PM

Running 34:27 intensity: (16 @0) + (51 @1) + (18:02 @2) + (15:18 @3) 7.36 km (4:41 / km) +77m 4:27 / km
ahr:138 max:150 shoes: Sketchers Go Run Gen.5

8 PM

Cross Training 1:05:35 intensity: (2:37 @0) + (5:08 @1) + (8:11 @2) + (25:12 @3) + (23:07 @4) + (1:20 @5) 6.24 km (10:30 / km) +3m 10:29 / km
ahr:146 max:172 shoes: Adidas Terrex Agravic Speed

Wednesday Feb 6, 2019 #

7 AM

Running 27:18 intensity: (43 @0) + (2:25 @1) + (22:36 @2) + (1:34 @3) 5.48 km (4:59 / km) +25m 4:52 / km
ahr:131 max:143 shoes: Sketchers Go Run Gen.5

Steady ITW with heavy legs, as standard.
4 PM

Running 22:26 intensity: (46 @0) + (1:11 @1) + (18:29 @2) + (2:00 @3) 4.71 km (4:46 / km) +136m 4:10 / km
ahr:132 max:145 shoes: NB Fresh Foam Zante V2

Tuesday Feb 5, 2019 #

5 PM

Running warm up/down 18:42 intensity: (58 @0) + (4:44 @1) + (9:38 @2) + (3:22 @3) 3.73 km (5:01 / km) +142m 4:13 / km
ahr:128 max:145 shoes: NB Fresh Foam Zante V2

6 PM

Running intervals 23:20 intensity: (20 @0) + (3:49 @1) + (1:57 @2) + (3:16 @3) + (13:25 @4) + (33 @5) 5.11 km (4:34 / km) +1m 4:34 / km
ahr:149 max:172 shoes: NB Fresh Foam Zante V2

5 x 1km (90s). Ran these at about threshold in ~3:25s which felt very comfortable but there wasn't much room to go any harder.

Running warm up/down 17:06 intensity: (53 @0) + (8:12 @1) + (8:01 @2) 3.39 km (5:02 / km)
ahr:124 max:138 shoes: NB Fresh Foam Zante V2

Monday Feb 4, 2019 #

7 AM

Running 32:04 intensity: (45 @0) + (18:16 @1) + (13:03 @2) 6.04 km (5:19 / km) +24m 5:12 / km
ahr:124 max:139 shoes: NB Fresh Foam Zante V2

Recovery jog before the commute. Really tired this morning and feel like I need more sleep despite going to bed early last night.
9 PM

Strength and Conditioning 25:00 [1]

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