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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: roar

In the 7 days ending Apr 21, 2013:

activity # timemileskm+mload
  Running (road)5 2:35:00 16.56(9:22) 26.65(5:49) 18736.1
  Running (off-road)1 1:55:04 10.42(11:03) 16.77(6:52) 63032.9
  Orienteering2 48:49 4.78(10:13) 7.69(6:21) 11045 /47c95%22.8
  O-training1 29:52 3.49(8:34) 5.61(5:19) 4115.3
  Strength1 23:232.3
  Total6 6:12:08 35.24 56.72 96845 /47c95%109.5
  [1-5]6 5:55:40

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MoTuWeThFrSaSu

Sunday Apr 21, 2013 #

1 PM

Running (off-road) 1:55:04 intensity: (38 @0) + (5:19 @1) + (40:22 @2) + (56:27 @3) + (12:18 @4) 16.77 km (6:52 / km) +630m 5:47 / km
ahr:151 max:171 shoes: Salomon speed cross 2

Long run in the Pentlands.
Started at Nine Mile Burn for a change and from there went up Scald Law, via West and East Kip (which are steep). Then went up South Black hill followed by over to Hare Hill. This was a tough, off path bit, in some nicely deep heather. Came back to the original ridge then and back over Green Law, Spittal Hill and Patie's hill. Fun run, motivation was low on Hare hill but I picked it back up after and enjoyed the rest, even if it was a little windy and rainy at times

Saturday Apr 20, 2013 #

2 PM

Running (road) warm up/down 5:52 intensity: (2:58 @0) + (2:54 @1) 0.85 km (6:54 / km) +2m 6:50 / km
ahr:117 max:133 shoes: Salomon speed cross 2

Short warm up with Gina

O-training 29:52 intensity: (1:28 @1) + (2:01 @2) + (3:40 @3) + (22:40 @4) + (3 @5) 5.61 km (5:19 / km) +41m 5:08 / km
ahr:165 max:178 shoes: Salomon speed cross 2

Local ESOC event in Mary Erskine School and Ravelstone Woods. 1:3500 map, meant everything came really really fast.
Went at it quite hard, and still managed to be quite clean, though it wasn't massively hard. It was a nice mix of forest, some controls in buidlings and a park. Had one dodgy route where I had to hop some 'crossable' fences which was nearly the end of me. Fun though. At the end I rested for 2 mins and then did another 5 mins hard.

Running (road) warm up/down 10:49 intensity: (1:32 @0) + (3:25 @1) + (4:45 @2) + (1:07 @3) 1.72 km (6:17 / km) +10m 6:06 / km
ahr:134 max:151 shoes: Salomon speed cross 2

Bit of a warm down

Friday Apr 19, 2013 #

6 PM

Running (road) 44:38 intensity: (1:01 @0) + (3:01 @1) + (23:52 @2) + (16:44 @3) 8.19 km (5:27 / km) +106m 5:07 / km
ahr:145 max:162 shoes: Asics Gel 1170

Thursday Apr 18, 2013 #

5 PM

Running (road) warm up/down 4:26 intensity: (4:10 @0) + (16 @1) 0.66 km (6:43 / km)
ahr:112 max:121 shoes: VJ Integrators

Short jog with Gina an Alison

Orienteering race 19:34 intensity: (20 @0) + (20 @1) + (4:59 @2) + (6:06 @3) + (7:49 @4) 3.78 km (5:11 / km) +15m 5:05 / km
ahr:157 max:173 spiked:29/30c shoes: VJ Integrators

Tayside Orienteers local event in Lendrick Muir. Decided to drive up cause I like orienteering. It was a 45 min score in a kinda parkland with some woods. Not too bad really (it was like a scout school or something and would have been absolutely fantastic for that!)
Took it like a tempo, first 5 min easy, then 10 relatively hard, easy for one control and then hard to the end, to try and practice orienteering when tired.

Running (road) warm up/down 11:31 intensity: (51 @0) + (8:39 @1) + (2:01 @2) 1.68 km (6:51 / km) +13m 6:37 / km
ahr:128 max:140 shoes: VJ Integrators

Lap around with Alison after. Looked at the fun MTB routes and the playground and so on.

Wednesday Apr 17, 2013 #

6 PM

Running (road) warm up/down 11:44 intensity: (2:55 @0) + (6:44 @1) + (1:39 @2) + (26 @3) 1.98 km (5:56 / km)
ahr:125 max:151 shoes: VJ Integrators

Warm up around the lake in Stirling University

Orienteering race 29:15 intensity: (8 @0) + (14 @1) + (50 @2) + (6:28 @3) + (21:10 @4) + (25 @5) 3.91 km (7:29 / km) +96m 6:40 / km
ahr:166 max:182 spiked:16/17c shoes: VJ Integrators

FVO WEE series in Hermitage Woods.
A very steep woods, at least for number 1, which was hugely painful. Had been intending to just cruise, but after the first leg I was sore so I decided to keep hurting. Didn't push majorly hard, but tried to keep a nice speed. Caught Alison at the end and had to make sure she didn't finish before me!

Running (road) warm up/down 15:01 intensity: (31 @0) + (5:07 @1) + (8:46 @2) + (37 @3) 2.45 km (6:08 / km) +11m 6:00 / km
ahr:134 max:160 shoes: VJ Integrators

More comprehensive lap of the lake with Alison to cool down

Tuesday Apr 16, 2013 #

6 PM

Running (road) 15:11 intensity: (1:24 @0) + (7:13 @1) + (1:46 @2) + (2:51 @3) + (1:47 @4) + (10 @5) 2.73 km (5:34 / km) +9m 5:28 / km
ahr:140 max:179 shoes: Asics Gel 1170

Warm up to DVC and then around

Running (road) intervals 26:55 intensity: (7 @1) + (3:28 @2) + (6:01 @3) + (13:27 @4) + (3:52 @5) 5.0 km (5:23 / km) +11m 5:20 / km
ahr:165 max:182 shoes: Asics Gel 1170

8x 600m 60s rest.
Very very windy out today. The back straight was directly into and it was really tough. A decent sized group out made it a bit easier but was tired by the end, especially noticed the arms. Pretty happy with the consistecy anyway...
2:13
2:15
2:16
2:16
2:14
2:14
2:14
2:14

Running (road) warm up/down 8:53 intensity: (39 @1) + (7:06 @2) + (1:08 @3) 1.39 km (6:23 / km) +26m 5:51 / km
ahr:142 max:153 shoes: Asics Gel 1170

Warm down home with Gina

Strength (Core) 23:23 [1]
ahr:94 max:121

Half the usual

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