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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 7 days ending Mar 24:

activity # timemileskm+mload
  Running11 5:07:17 38.7(7:56) 62.28(4:56) 553580.0
  Orienteering2 1:42:54 9.66(10:39) 15.55(6:37) 478396.7
  Cross Training1 58:32 3.1(18:52) 4.99(11:44) 1146.7
  Strength and Conditioning2 35:00
  Total13 8:23:43 51.46 82.82 10321123.4
  [1-5]12 7:29:01

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Sunday Mar 24 #

12 PM

Running warm up/down 15:00 intensity: (3:03 @0) + (4:05 @1) + (6:03 @2) + (1:49 @3) 1.83 km (8:13 / km) +106m 6:22 / km
ahr:119 max:147 shoes: VJ Bold (2)

Orienteering race 1:01:13 intensity: (12 @0) + (10 @1) + (5 @2) + (10:36 @3) + (50:10 @4) 10.35 km (5:55 / km) +284m 5:12 / km
ahr:159 max:167 shoes: VJ Bold (2)

Hampsfell UKEOL

Much better than yesterday although it didn't start so well losing time on 1 and 2 but then got my act together and was pretty smooth through the rocky forested slope which was pleasing. On real real time loss here was going around rather than straight on 8 and not the best of routes coming out of 11.

Most of my time loss against those above me was running speed on the easy stuff between 11 and 22. Made some small time losses on the last technical loop at the end but also some pretty good legs.

Given I'm more than half a stone heavier than I was 2-3 years ago that is probably the main difference.

https://www.sroc.routegadget.co.uk/rg2/#367&route=...

Running warm up/down 10:57 intensity: (3:00 @0) + (7:53 @1) + (2 @2) + (1 @3) + (1 @4) 2.04 km (5:22 / km) +12m 5:13 / km
ahr:194 max:247 shoes: VJ Bold (2)

Saturday Mar 23 #

1 PM

Running warm up/down 21:01 intensity: (3:14 @0) + (6:12 @1) + (7:37 @2) + (3:58 @3) 2.17 km (9:41 / km) +67m 8:23 / km
ahr:124 max:147 shoes: VJ Bold (2)

Orienteering race 41:41 intensity: (4 @0) + (12 @1) + (14 @2) + (6:03 @3) + (30:37 @4) + (4:31 @5) 5.2 km (8:01 / km) +194m 6:45 / km
ahr:162 max:173 shoes: VJ Bold (2)

Haverthwaite Middle

After two bad nights sleep and driving up to the Lakes I was really tired. Physically and mentally this was beyond me. Concentrated hard early on with only minor time loss on the first 6 (although slow) where I caught Adam P. This affected my concentration and completely lost my position off the top of the hill to 7 and lost a lot of time. After 9 I had a string of silly errors through poor concentrations and not picking up the level of detail required: 10, 11, 13, 14, 15 before a slightly better but slow last few.

Would have nice to have been able to attack this and enjoy the area more but just felt a struggle today.


https://www.loc.routegadget.co.uk/rg2/#123&route=5...

Running warm up/down 2:33 [1] 0.4 km (6:23 / km)
ahr:118 max:123 shoes: VJ Bold (2)

Thursday Mar 21 #

7 AM

Running 22:34 intensity: (1:01 @0) + (57 @1) + (9:43 @2) + (10:53 @3) 4.93 km (4:35 / km) +25m 4:28 / km
ahr:135 max:150 shoes: Sketchers Go Run Gen.5

5 PM

Running 23:58 intensity: (30 @0) + (7:23 @1) + (16:05 @2) 4.95 km (4:51 / km) +15m 4:46 / km
ahr:126 max:139 shoes: Sketchers Go Run Gen.5

8 PM

Cross Training 58:32 intensity: (4:12 @0) + (10:03 @1) + (12:10 @2) + (16:09 @3) + (15:58 @4) 4.99 km (11:44 / km) +1m 11:43 / km
ahr:138 max:169 shoes: Adidas Terrex Agravic Speed

Wednesday Mar 20 #

7 AM

Running 26:33 intensity: (1:04 @0) + (1:59 @1) + (18:56 @2) + (4:34 @3) 5.47 km (4:51 / km) +25m 4:44 / km
ahr:132 max:144 shoes: Adidas Boost DPR

5 PM

Running 42:22 intensity: (1:10 @0) + (3:12 @1) + (32:57 @2) + (5:03 @3) 9.0 km (4:42 / km) +66m 4:32 / km
ahr:132 max:149 shoes: Adidas Boost DPR

9 PM

Strength and Conditioning 20:00 [0]

Tuesday Mar 19 #

7 AM

Running 22:02 intensity: (32 @0) + (1:31 @1) + (15:54 @2) + (4:05 @3) 4.76 km (4:38 / km) +22m 4:31 / km
ahr:134 max:145 shoes: Sketchers Go Run Gen.5

5 PM

Running warm up/down 22:39 intensity: (48 @0) + (8:12 @1) + (13:39 @2) 4.59 km (4:56 / km) +145m 4:16 / km
ahr:125 max:137 shoes: Sketchers Go Run Gen.5

6 PM

Running intervals 30:34 intensity: (13 @0) + (4:41 @1) + (3:37 @2) + (6:11 @3) + (15:45 @4) + (7 @5) 6.32 km (4:50 / km)
ahr:149 max:170 shoes: Sketchers Go Run Gen.5

10 x 600 (75)

A bit all over the place to start and then consistent 1:53/4s. Felt hard and was all alone on the track tonight.

Running warm up/down 20:30 intensity: (10 @0) + (15:33 @1) + (4:47 @2) 6.17 km (3:19 / km) +11m 3:18 / km
ahr:123 max:131 shoes: Sketchers Go Run Gen.5

Strength and Conditioning 15:00 [0]

Monday Mar 18 #

8 AM

Running 23:00 [2] 5.0 km (4:36 / km) +30m 4:28 / km
shoes: Sketchers Go Run Gen.5

5 PM

Running 1:32 intensity: (13 @0) + (27 @1) + (52 @2) 0.27 km (5:37 / km)
ahr:121 max:136 shoes: Sketchers Go Run Gen.5

Running 22:02 intensity: (16 @0) + (9:02 @1) + (11:37 @2) + (1:07 @3) 4.38 km (5:02 / km) +29m 4:52 / km
ahr:126 max:143 shoes: Sketchers Go Run Gen.5

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