Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: sandrunner

In the 31 days ending Aug 31, 2021:

activity	#	time	miles		km		+m
Running	22	9:23:29	52.77	(10:41)	84.92	(6:38)	382
Walking	7	5:32:52	18.44	(18:03)	29.68	(11:13)	27
Unspecified	5	1:34:46	15.32		24.65		83
Orienteering	3	1:34:34	7.71	(12:16)	12.41	(7:37)	64
Total	34	18:05:41	94.24		151.67		556
[1-5]	32	16:55:57

2:34

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Tuesday Aug 31, 2021 #

2 PM

Walking 1:05:17 [3] 3.96 km (16:29 / km)
ahr:55 max:75

5 PM

Running 57:06 [3] 5.98 km (9:33 / km) +2m 9:32 / km
ahr:84 max:137

Frontier activity 3. 10 mins walk warm up, 5 x 3 mins run/3 mins walk, extra 7 mins walk, 5 mins slow walk.

Sunday Aug 29, 2021 #

1 PM

Unspecified 2:33 [0] 2.78 km (55 / km) +8m 54 / km
ahr:46 max:53

5 PM

Unspecified 2 [3]
ahr:42 max:42

Saturday Aug 28, 2021 #

4 PM

Unspecified 10:13 [3] 0.35 km (28:52 / km) +5m 27:04 / km
ahr:52 max:68

Running 34:54 [2] 3.88 km (9:00 / km) +25m 8:43 / km
ahr:91 max:129

Worden including maze

7 PM

Unspecified 46 [0] 0.83 km (56 / km)
ahr:48 max:50

Friday Aug 27, 2021 #

8 PM

Walking 53:33 [3] 5.38 km (9:57 / km) +6m 9:54 / km
ahr:69 max:82

Frontier activity 2

Thursday Aug 26, 2021 #

6 PM

Running 8:13 [3] 1.5 km (5:28 / km)
ahr:111 max:127

Wednesday Aug 25, 2021 #

8 PM

Walking 52:04 [3] 4.86 km (10:43 / km) +1m 10:42 / km
ahr:89 max:117

Frontier activity 1. Slow walk for 6 mins then brisk for 40, slow for 5.

Tuesday Aug 24, 2021 #

8 PM

Running 16:01 [3] 2.77 km (5:47 / km)
ahr:108 max:118

Monday Aug 23, 2021 #

8 PM

Walking 44:26 [1] 4.5 km (9:53 / km)

Sunday Aug 22, 2021 #

9 AM

Orienteering 8:52 [3] 0.93 km (9:33 / km) +13m 8:57 / km
ahr:110 max:136

Orienteering 8:57 [3] 1.03 km (8:39 / km) +19m 7:54 / km
ahr:109 max:136

Orienteering 20:42 [3] 3.04 km (6:48 / km) +12m 6:40 / km
ahr:135 max:153

Orienteering 5:58 [3] 0.65 km (9:07 / km) +6m 8:45 / km
ahr:111 max:131

2 PM

Unspecified 14:47 [3] 0.9 km (16:20 / km)
ahr:79 max:122

Running 3:57 [3] 0.53 km (7:28 / km) +12m 6:43 / km
ahr:120 max:136

Orienteering 18:58 [3] 2.65 km (7:10 / km) +14m 6:59 / km
ahr:138 max:153

Running 6:01 [3] 0.7 km (8:36 / km) +1m 8:31 / km
ahr:115 max:138

Unspecified 1:06:25 [0] 19.79 km (3:21 / km) +71m 3:18 / km
ahr:65 max:100

Friday Aug 20, 2021 #

8 PM

Running 22:22 [3] 2.31 km (9:41 / km) +3m 9:38 / km
ahr:85 max:125

Thursday Aug 19, 2021 #

4 PM

Orienteering 31:07 [1] 4.11 km (7:35 / km)
ahr:89 max:120

Frontier advised to keep MHR below 110. Tried some very relaxed o practice. Short jogging sections with plenty of short walking sections too.

Wednesday Aug 18, 2021 #

9 PM

Running 10:37 [1] 1.81 km (5:52 / km)
ahr:109 max:122

Very short and easy to keep MHR low as suggested by Frontier.

Tuesday Aug 17, 2021 #

4 PM

Running 57:05 [3] 6.76 km (8:27 / km)
ahr:91 max:136

Frontier activity 3 on flat section of R5k course from 1.6km post. Walk 10 mins then 5 x run 3 mins/walk 3 mins followed by a further 7 mins walk, 5 mins slow walk and 5 mins nothing. HRM set to double buzz at 135 HR. It did so twice in quick succession on lap 3 when overtaking slower runner and again twice in quick succession near end of final lap so guessed pretty well. 3 mins run within 135 HR brought me back close to 1.6km post. 3 mins walk took me close to first small path junction on left, fairly close to bridge then about-turn to 1.6km post ready to start next run.

Monday Aug 16, 2021 #

5 PM

Running (Trail) 30:44 [3] 4.6 km (6:41 / km) +125m 5:53 / km
ahr:129 max:160

Reverse of 4th August HH route. From lay-by and back there this time so c30 secs each way extra today.

Sunday Aug 15, 2021 #

8 PM

Running 24:59 [3] 5.05 km (4:57 / km) +13m 4:53 / km
ahr:127 max:136

Running version of yesterday's lap of ML walk. Strong swirling wind mainly from west.

Saturday Aug 14, 2021 #

8 PM

Walking 44:04 [1] 5.04 km (8:45 / km) +12m 8:39 / km
ahr:77 max:92

Lap of ML. Frontier activity 2. Wet.

Friday Aug 13, 2021 #

5 PM

Running 13:02 [3] 2.3 km (5:40 / km)
ahr:114 max:125

Very easy lap of BG then Stray out and back.

Thursday Aug 12, 2021 #

9 PM

Walking 39:35 [1] 4.2 km (9:26 / km) +8m 9:21 / km
ahr:72 max:83

Frontier activity 1

Wednesday Aug 11, 2021 #

5 PM

Running 25:08 [3] 4.17 km (6:02 / km)
ahr:114 max:156

Tuesday Aug 10, 2021 #

3 PM

Walking 33:53 [1] 1.75 km (19:20 / km)
ahr:54 max:72

9 PM

Running 14:56 [3] 3.11 km (4:48 / km)
ahr:120 max:138

3 x approx 1km laps. Accelerated on last one.

Monday Aug 9, 2021 #

Note

Warm up to PNR field then 10 x 200m run/200m walk followed by cool down. 1st effort was short due to poor signal affecting Garmin measurement.

8 PM

Running 5:25 [3] 1.01 km (5:21 / km)
ahr:105 max:119

Running 30:38 [3] 4.0 km (7:40 / km)
ahr:90 max:129

Running 5:31 [3] 1.04 km (5:17 / km) +1m 5:16 / km
ahr:113 max:127

Sunday Aug 8, 2021 #

9 PM

Running 12:07 [3] 2.43 km (4:59 / km)
ahr:88 max:88

KG, pier bridge, MD10k 4k post - 5k post and on to car.

Saturday Aug 7, 2021 #

Note

RB loop x 3 with approx 1 min rest between each.

4 PM

Running warm up/down 6:09 [3] 0.74 km (8:17 / km)
ahr:99 max:125

Running 11:46 [4] 1.07 km (11:01 / km)
ahr:101 max:141

RB loop. Stopped for 5:33 chat with Sarah and Rob just before gate 29.

Running 6:07 [4] 1.06 km (5:46 / km)
ahr:134 max:150

RB loop.

Running 6:27 [4] 1.06 km (6:05 / km)
ahr:133 max:147

RB loop.

Running 3:36 [3] 0.6 km (5:58 / km) +1m 5:54 / km
ahr:123 max:133

Thursday Aug 5, 2021 #

8 PM

Running 23:14 [3] 4.53 km (5:08 / km) +27m 4:59 / km
ahr:123 max:138

KWP partial possible new course.

Wednesday Aug 4, 2021 #

5 PM

Running (Trail and terrain) 31:53 [3] 4.48 km (7:07 / km) +120m 6:16 / km
ahr:135 max:166

HH from High Moor. Overgrown in places and minor changes, eg cattle grid's position, high gate on path up to reservoir, field shortly after reservoir now fenced so uses narrow path alongside, route to ruin after next field hard to spot (FP arrows just sharp left or sharp right rather than straightish). Steep up lane between splits 23 and 26 - 500m with 120m climb in 4:01.