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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: zac h

In the 7 days ending Mar 24, 2019:

activity # timemileskm+m
  Orienteering7 3:43:33 22.38(9:59) 36.02(6:12) 507
  Running - Trail / Road5 2:38:15 16.49(9:36) 26.53(5:58) 266
  Stretching/Rolling/Core4 48:36
  Running - Fell / Terrain1 38:43 3.7(10:27) 5.96(6:30) 202
  Total12 7:49:07 42.57 68.52 975
  [1-5]8 6:45:57

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MoTuWeThFrSaSu

Sunday Mar 24, 2019 #

Event: SROC Red Rose Classic
 
12 PM

Running - Fell / Terrain 16:22 [2] 2.31 km (7:06 / km) +144m 5:25 / km
shoes: Icebug7s

Orienteering 24:03 intensity: (4:00 @3) + (18:03 @4) + (2:00 @5) 4.37 km (5:30 / km) +109m 4:54 / km
shoes: Icebug7s

Hampsfell, Middle Distance selection race - 3rd
Feeling a little sluggish warming up but not bad, ankles twinging a bit. Comfy through the first few, clean and in full control. Slip at #5, not seeing boulder soon enough (20 secs). Bit of a grind from then on in the open with no mistakes but didn't feel very fast. Pleased to nail #12 and finish off a decent run. Feeling nice to be able to run near the limit and be fairly clean.

Running - Fell / Terrain 22:21 [2] 3.65 km (6:07 / km) +59m 5:40 / km
shoes: Icebug7s

Saturday Mar 23, 2019 #

Event: Junior sprint selection race
 
10 AM

Orienteering 19:20 intensity: (1:18 @0) + (3:36 @1) + (14:26 @2) 2.98 km (6:29 / km) +49m 5:59 / km
ahr:124 max:143 shoes: Asics Gel Blue

Easy shake out
3 PM

Running - Trail / Road 13:24 intensity: (3:00 @1) + (7:00 @2) + (3:24 @3) 2.16 km (6:12 / km) +32m 5:46 / km
shoes: Asics Gel Blue

Orienteering 13:44 intensity: (11:44 @4) + (2:00 @5) 3.52 km (3:54 / km) +12m 3:50 / km
shoes: Asics Piranhas (flipflops)

Lancaster Uni SSSR - 3rd
Feeling snappy warming up and once running. One slip at #2, missing a turning and losing 10 seconds or so. Feel RC was okay, not sure I got all the optimum lines but never made an awful one.
Pleased with the performance and result.

Running - Trail / Road 28:09 [2] 4.6 km (6:07 / km) +32m 5:55 / km
shoes: Asics Gel Blue

10 PM

Stretching/Rolling/Core 10:53 [0]

Friday Mar 22, 2019 #

5 PM

Orienteering 20:33 intensity: (1:05 @0) + (4:08 @1) + (15:20 @2) 3.66 km (5:37 / km) +64m 5:10 / km
ahr:124 max:141 shoes: Asics Gel Blue

10 PM

Stretching/Rolling/Core 10:00 [0]

Thursday Mar 21, 2019 #

3 PM

Running - Trail / Road 10:21 intensity: (20 @0) + (58 @1) + (9:02 @2) + (1 @3) 1.85 km (5:35 / km) +61m 4:48 / km
ahr:134 max:147

Orienteering 32:08 intensity: (5 @0) + (1:21 @1) + (24:35 @2) + (6:07 @3) 5.26 km (6:07 / km) +90m 5:38 / km
ahr:140 max:162

Running - Trail / Road 3:35 intensity: (15 @0) + (1:26 @1) + (1:54 @2) 0.61 km (5:50 / km)
ahr:119 max:132

Orienteering 21:14 intensity: (24 @0) + (1:35 @1) + (16:16 @2) + (2:59 @3) 3.66 km (5:48 / km) +53m 5:25 / km
ahr:135 max:157

Wednesday Mar 20, 2019 #

9 PM

Stretching/Rolling/Core 11:40 [0]

Tuesday Mar 19, 2019 #

5 PM

Running - Trail / Road 15:29 intensity: (3:50 @1) + (11:39 @2) 3.03 km (5:07 / km) +15m 4:59 / km
ahr:126 max:140 shoes: Pgs35 White

Running - Trail / Road 40:39 intensity: (7:27 @0) + (9:21 @1) + (10:22 @2) + (7:29 @3) + (6:00 @4) 6.0 km (6:47 / km)
ahr:129 max:175 shoes: Pgs35 White

3*(400, 800) [90]
3* 200 [2min]
Indoors at Boson, doing a bit different to everyone else so mostly not in a group. Feeling good.

Running - Trail / Road 15:57 intensity: (12 @0) + (49 @1) + (14:56 @2) 3.03 km (5:16 / km) +56m 4:50 / km
ahr:131 max:148 shoes: Pgs35 White

10 PM

Stretching/Rolling/Core 16:03 [0]

Monday Mar 18, 2019 #

11 AM

Running - Trail / Road 10:46 intensity: (11 @0) + (21 @1) + (10:14 @2) 2.13 km (5:03 / km) +29m 4:44 / km
ahr:134 max:147 shoes: Asics Gel Blue

Orienteering 16:44 intensity: (29 @2) + (10:56 @3) + (5:19 @4) 4.09 km (4:06 / km) +42m 3:54 / km
ahr:163 max:170 shoes: Asics Gel Blue

Bit of sprint at Högsätra

Running - Trail / Road 10:38 intensity: (7 @0) + (1:15 @1) + (9:16 @2) 1.98 km (5:22 / km) +26m 5:02 / km
ahr:128 max:143 shoes: Asics Gel Blue

6 PM

Running - Trail / Road 9:17 intensity: (1:11 @0) + (1:16 @1) + (6:50 @2) 1.14 km (8:10 / km) +15m 7:39 / km
ahr:127 max:144

Orienteering 1:15:47 intensity: (1:59 @0) + (13:42 @1) + (54:09 @2) + (5:57 @3) 8.49 km (8:55 / km) +89m 8:29 / km
ahr:130 max:159

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