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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: martin(uk)

In the 9 days ending Aug 6, 2017:

activity # timemileskm+m
  Orienteering7 6:05:09 30.43(12:00) 48.97(7:27) 1451
  Running6 1:56:09 7.52(15:27) 12.1(9:36) 535
  Total7 8:01:18 37.94(12:41) 61.06(7:53) 1986
  [1-5]7 7:03:24

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Saturday Aug 5, 2017 #

11 AM

Running 14:32 intensity: (13:33 @0) + (59 @1) 1.44 km (10:04 / km) +60m 8:20 / km
ahr:103 max:120

Orienteering race 57:01 intensity: (14 @0) + (14 @1) + (19 @2) + (15:31 @3) + (40:35 @4) + (8 @5) 7.39 km (7:43 / km) +246m 6:37 / km
ahr:157 max:172

Scottish 6 Days, day 6, Glen Feardar. M50L. 6.7km, 250m. 8th (5th Brit).

Still feeling really tired, but gave it everything. Technically not bad, but very hesitant heading into #3 (lost 30 secs?), and then missed #9 (lost 90 secs). Caught Nick towards then end.

I needed to improve on a 6th place score today, but could only manage 8th, so no improvement and I remained in 7th overall for the week.

http://www.scottish6days.routegadget.co.uk/rg2/#47...
https://www.scottish6days.com/results/2017/day6/st...

Friday Aug 4, 2017 #

12 PM

Running 5:19 intensity: (29 @0) + (1:38 @1) + (3:12 @2) 0.73 km (7:15 / km) +23m 6:17 / km
ahr:127 max:137

Orienteering race 1:00:13 intensity: (39 @0) + (27 @1) + (37 @2) + (15:40 @3) + (42:50 @4) 7.99 km (7:32 / km) +243m 6:32 / km
ahr:157 max:170

Scottish 6 Days, day 5, Glen Feardar. M50L. 7.0km, 300m. 7th (5th Brit).

Felt very tired today. Started badly, not at all focussed, and consequently took some poor routes to #1 and #2. Was slow up the hills to #4 and #6. On the long leg to #11 I felt like I was always in deep heather or rough terrain, when I should have been on tracks made by earlier runners (lost 3 mins to the fastest M50 on that leg).

http://www.scottish6days.routegadget.co.uk/rg2/#45...
https://www.scottish6days.com/results/2017/day5/st...

Thursday Aug 3, 2017 #

10 AM

Running 20:34 intensity: (1:12 @0) + (6:05 @1) + (12:06 @2) + (1:11 @3) 2.07 km (9:56 / km) +152m 7:15 / km
ahr:130 max:143

Orienteering race 52:55 intensity: (3 @0) + (9 @1) + (11 @2) + (2:27 @3) + (49:36 @4) + (29 @5) 6.46 km (8:11 / km) +288m 6:42 / km
ahr:164 max:179

Scottish 6 Days, day 4, Creag Choinnich. M50L. 5.4km, 230m. 7th (4th Brit).

Was very careful on the early controls, especially #3 and #4, which looked like you could lose a lot of time if you missed them on a really steep slope. I think my low route to #5 was good. Went high into #11 and would have been OK except that I wasn't careful enough approaching the circle. Missed the crag and ran past it down to ruined wall, then had to climb back up (lost 2 mins).

Some bracken out there, so early start didn't help, and late runners will have had some advantage.

http://www.scottish6days.routegadget.co.uk/rg2/#44...
https://www.scottish6days.com/results/2017/day4/st...



Wednesday Aug 2, 2017 #

11 AM

Orienteering race 15:29 intensity: (8 @0) + (7 @1) + (12 @2) + (36 @3) + (13:41 @4) + (45 @5) 3.27 km (4:44 / km) +24m 4:34 / km
ahr:165 max:173

Rest Day Sprint Race, Ballater. M40+. 7th.

Nice mix of woodland and residential area. Early start to allow for golf later in the day.

Tuesday Aug 1, 2017 #

11 AM

Running 29:21 intensity: (11:59 @0) + (9:40 @1) + (7:42 @2) 3.37 km (8:42 / km) +119m 7:24 / km
ahr:117 max:139

Orienteering race 1:03:34 intensity: (8 @0) + (7 @1) + (12 @2) + (1:15 @3) + (1:00:11 @4) + (1:41 @5) 8.15 km (7:48 / km) +239m 6:48 / km
ahr:164 max:177

Scottish 6 Days, day 3, Birsemoor Hill. M50L. 6.8km, 260m. 6th (2nd Brit).

Was going reasonably well but was too vague with my attack point to #11 and missed the control badly, costing me 3 mins. After that, just tried to be technically solid while feeling quite tired. Couldn't even manage a fast run-in.

http://www.scottish6days.routegadget.co.uk/rg2/#42...
https://www.scottish6days.com/results/2017/day3/st...


Monday Jul 31, 2017 #

12 PM

Running 16:03 intensity: (4:12 @0) + (2:49 @1) + (4:05 @2) + (4:57 @3) 1.51 km (10:38 / km) +152m 7:04 / km
ahr:129 max:148

Orienteering race 56:15 intensity: (11 @1) + (11 @2) + (53 @3) + (42:03 @4) + (12:57 @5) 8.27 km (6:48 / km) +175m 6:09 / km
ahr:169 max:183

Scottish 6 Days, day 2, Balfour Forest. M50L. 7.6km, 240m. 3rd (2nd Brit).

Slight mistake approaching the tricky #3, overshot and had to come back up the hill, costing perhaps 45 secs. Other than that, a pretty good run, technically. Felt pretty good physically as well, not fighting the terrain so much, and moving reasonably quickly.

http://www.scottish6days.routegadget.co.uk/rg2/#41...
https://www.scottish6days.com/results/2017/day2/st...

Sunday Jul 30, 2017 #

Event: 2017 Scottish 6 Days, Royal Deeside
 
9 AM

Running 30:20 intensity: (25:17 @0) + (3:40 @1) + (1:23 @2) 2.96 km (10:14 / km) +29m 9:46 / km
ahr:103 max:137

Orienteering race 59:42 intensity: (14 @2) + (48 @3) + (44:30 @4) + (14:10 @5) 7.44 km (8:02 / km) +236m 6:56 / km
ahr:170 max:185

Scottish 6 Days, day 1, Glen Tanar. M50L. 6.2km, 230m. 9th (5th Brit).

Had literally the first start of the whole event at 1000 and feasted it might be a nightmare of bracken. Actually there wasn't much bracken, and it didn't feel like an early start wasctoo bad.

One mistake at #5 where I must have been in the circle on first approach, but didn't see the flag, then spent 1 min looking elsewhere before relocating and coming back to almost where I first looked another minute later, to find the flag.

May not have got the route choice right on the long leg to #7. Will be interesting to see others' routes and splits later.

http://www.scottish6days.routegadget.co.uk/rg2/#40...
https://www.scottish6days.com/results/2017/day1/st...

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