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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Jon X

In the 7 days ending Feb 24, 2019:

activity # timemileskm+mload
  Orienteering4 5:13:51 21.72(14:27) 34.96(8:59) 7861141.6
  Running5 4:07:10 22.55(10:58) 36.3(6:49) 627982.7
  Total8 9:21:01 44.28(12:40) 71.25(7:52) 14132124.3

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MoTuWeThFrSaSu

Sunday Feb 24, 2019 #

Event: CompassPoint Scottish Orienteering League 1 (UKOL)
 
12 PM

Running warm up/down 14:53 intensity: (1:00 @1) + (13:53 @2) 2.08 km (7:10 / km) +82m 5:59 / km
ahr:107 max:122 shoes: VJ Falcon May 2018

(Most of) the jog/climb to the start, with Pete T.

Running 56:27 intensity: (18 @1) + (3:20 @2) + (7:57 @3) + (10:51 @4) + (34:01 @5) 6.68 km (8:27 / km) +152m 7:35 / km
ahr:148 max:169 shoes: VJ Falcon May 2018

SOL at Birsemore. Feeling a bit battered after last night. Still not fit enough to navigate well at a good speed, better today for the most part but still a bit shaky. And then missed 2-3mins near the end.
Still surprised to be caught 11mins by Jase near the end, he was flying!

Running warm up/down 6:55 intensity: (46 @2) + (1:11 @3) + (4:43 @4) + (15 @5) 1.07 km (6:26 / km)
ahr:137 max:155 shoes: VJ Falcon May 2018

Back from the finish with Jase.

Saturday Feb 23, 2019 #

Event: British Night Champs weekend
 
11 AM

Orienteering 46:33 intensity: (7:09 @1) + (38:33 @2) + (51 @3) 3.77 km (12:20 / km) +22m 12:00 / km
ahr:110 max:127 shoes: Inov8 210 July 2018

A bit of practice before tonight. Tricky, vague, physical terrain. Not so good with the compass or distance judgement, need to do better this evening....
7 PM

Running warm up/down 15:53 intensity: (42 @1) + (12:03 @2) + (6 @3) + (8 @4) + (2:54 @5) 2.46 km (6:28 / km) +5m 6:24 / km
ahr:117 max:159 shoes: VJ Falcon May 2018

To the start.

Orienteering race 1:27:00 intensity: (2:29 @2) + (29:55 @3) + (49:08 @4) + (5:28 @5) 10.47 km (8:18 / km) +263m 7:23 / km
ahr:137 max:161 shoes: VJ Falcon May 2018

British Night Champs, Muir of Dinnet
M50L, 7th place.
Winner BenS 72mins.

As challenging as promised and expected...and didn’t handle it as well as hoped :(

Missed at all the first three (2mins-1min-2mins), then okay for a bit with extreme care approaching scary #6. Okay macro choice on the long leg (although Roger on M45 went right and was fastest), but missed a path in the middle and had to cut through terrain....then kept changing mind on how to cover last 700m or so and ended up with a messy wiggly slow indecisive solution that probably cost 2-3mins.

All relatively insignificant compared to the disastrous 7+ mins lost at #11, was tiring and mis-identified huge boulder at approx right distance, then persuaded myself I had got confused on distance and was way short...went a long way further and took a long time to come back to the control.

Frustrating run but a proper challenge, enjoyed it despite disappointing performance.

Running warm up/down 5:44 intensity: (13 @1) + (1:28 @2) + (3:12 @3) + (51 @4) 0.78 km (7:19 / km)
ahr:127 max:146 shoes: VJ Falcon May 2018

Back from the finish until caught up MC...and then my torch ran out of juice anyway...

Friday Feb 22, 2019 #

7 PM

Running 29:02 intensity: (41 @1) + (27:34 @2) + (47 @3) 5.42 km (5:22 / km) +18m 5:16 / km
ahr:117 max:127 shoes: Inov8 210 July 2018

Easy along the cycle track / disused railway.

Thursday Feb 21, 2019 #

5 PM

Running 35:48 intensity: (22 @1) + (29:42 @2) + (4:49 @3) + (31 @4) + (24 @5) 5.92 km (6:03 / km) +99m 5:35 / km
ahr:118 max:153 shoes: Brooks Launch July 2018

Easy.

Wednesday Feb 20, 2019 #

Event: FVO Night event Tulliallan
 
10 AM

Orienteering 1:10:00 intensity: (47:45 @1) + (22:15 @2) 6.6 km (10:37 / km) +233m 9:01 / km
ahr:96 max:151 shoes: VJ Falcon May 2018

Errochty, hanging and checking. Tricky! Time adjusted for much standing still etc...

Orienteering 1:00:00 intensity: (13:14 @1) + (14:07 @2) + (24:39 @3) + (8:00 @4) 6.67 km (9:00 / km) +231m 7:40 / km
ahr:126 max:175 shoes: VJ Falcon May 2018

Errochty, shadowing and collecting. Time adjusted for faffage and spectating.
6 PM

Orienteering 50:18 intensity: (26 @1) + (11:19 @2) + (17:46 @3) + (19:52 @4) + (55 @5) 7.44 km (6:45 / km) +38m 6:35 / km
ahr:132 max:157 shoes: VJ Falcon May 2018

FVO night race, Tulliallan. GG won in 37:44.

Tuesday Feb 19, 2019 #

11 AM

Running 26:41 intensity: (2:06 @1) + (13:58 @2) + (1:51 @3) + (40 @4) + (8:06 @5) 4.34 km (6:09 / km)
ahr:129 max:164 shoes: new Kinvara 2016

Lactate threshold/VO2 test as part of a PhD project at the uni.
Second session next week where apparently I have to wear the oxygen collection mask for a run up/down Dumyat, may get some funny looks!

Running 55:47 [2] 7.55 km (7:23 / km) +271m 6:16 / km
ahr:166 max:188 shoes: Black Inov8 Apr17

Easy.

Monday Feb 18, 2019 #

Note
(rest day)

Oops.

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