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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: PeterM

In the 31 days ending Jan 31, 2022:

activity # timemileskm+mload
  Running50 34:34:56 255.9(8:07) 411.83(5:02) 3716309035.7
  Orienteering15 12:06:33 67.53(10:46) 108.67(6:41) 2202117021.8
  Strength and Conditioning 17 10:45:0066435.0
  Total66 57:26:29 323.42 520.5 5918492492.5
  [1-5]50 46:15:21

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Monday Jan 31, 2022 #

6 AM

Running 23:16 intensity: (16 @0) + (9 @1) + (22:50 @2) + (1 @3) 4.36 km (5:20 / km) +11m 5:16 / km
ahr:132 max:143 shoes: Brooks Trace 1 #2

7 AM

Strength and Conditioning 1:00:00 [0]

New sesh again. Not incredible feels but ah well.
8 AM

Running 12:24 intensity: (14 @0) + (48 @1) + (11:22 @2) 2.26 km (5:30 / km)
ahr:129 max:140 shoes: Brooks Trace 1 #2

Sunday Jan 30, 2022 #

9 AM

Running 1:30:23 [3] 20.57 km (4:24 / km) +13m 4:23 / km
ahr:157 max:175 shoes: Nike Pegasus Trail 3

Waterbeach SLR - hands down the worst long run route in my humble opinion. People intent on chopping along at near to 4mins/km as well for some unknown reason. Eventually fell into step with Maia and once she'd done 10 miles we chilled it in from there.
C • Worst Long Run 1
C • Also... 4:00/km 4

Saturday Jan 29, 2022 #

10 AM

Running 28:07 intensity: (45 @0) + (41 @1) + (22:50 @2) + (3:51 @3) 5.47 km (5:08 / km) +11m 5:05 / km
ahr:135 max:150 shoes: Nike Pegasus Trail 3

WU with many people

Running 36:52 intensity: (5:16 @2) + (3:43 @3) + (24:30 @4) + (3:23 @5) 8.78 km (4:12 / km) +127m 3:55 / km
ahr:164 max:195 shoes: VJ IRock 3 #2

Hill sesh
4x standard lap with a cheeky extra hill on the final lap.
Had some company for the first rep in the form of rennie and jackland but unfortunately had to embrace the solo grind for the rest.
Big winds today made the last 360m very unpleasant - felt like what Roglic must feel like every race when he crashes and fails to rejoin the peloton in crosswinds. A niche reference I must admit.
Final hill was a real burner on the quads but was pleased to see that James was the only other person to follow me on my quest. Orienteers ftw.

Running 29:24 intensity: (20 @1) + (21:45 @2) + (4:26 @3) + (2:53 @4) 5.38 km (5:28 / km)
ahr:141 max:177 shoes: Nike Pegasus Trail 3

WD

Friday Jan 28, 2022 #

7 AM

Running 1:00:00 intensity: (16 @1) + (37:39 @2) + (21:59 @3) + (6 @4) 11.63 km (5:10 / km) +71m 5:00 / km
ahr:139 max:161 shoes: Nike Pegasus Trail 3

From churchill out to girton. Lovely morning and nice to do a rater route.
8 AM

Strength and Conditioning 25:00 [0]

Thursday Jan 27, 2022 #

6 AM

Running 30:22 intensity: (11 @0) + (6 @1) + (25:19 @2) + (4:40 @3) + (6 @4) 6.03 km (5:02 / km) +16m 4:58 / km
ahr:139 max:171 shoes: Brooks Trace 1 #2

To gym
7 AM

Strength and Conditioning 1:00:00 [0]

New sesh so some serious doms afterwards.
8 AM

Running 29:53 [2] 6.1 km (4:54 / km)
ahr:143 max:150 shoes: Brooks Trace 1 #2

Back to trin

Wednesday Jan 26, 2022 #

5 PM

Strength and Conditioning 30:00 [0]

6 PM

Running 23:31 [2] 4.74 km (4:58 / km) +2m 4:57 / km
ahr:140 max:167 shoes: Brooks Trace 1 #2

Run down to Trumpington. Possibly the most boring 23 minutes of my life.

Orienteering 30:44 intensity: (10 @0) + (26 @1) + (1:59 @2) + (21:45 @3) + (6:12 @4) + (12 @5) 6.56 km (4:41 / km)
ahr:154 max:183 shoes: Brooks Trace 1 #2

MapRun course at trumpington. Some good techy stuff in the housing estate which was made more difficult by tiny controls on a faded map. Just kept the whole thing at a low tempo effort which worked well.

Running 23:53 [2] 4.77 km (5:00 / km) +1m 5:00 / km
ahr:147 max:165 shoes: Brooks Trace 1 #2

Back to trin - with James which made it less dull for the first 8 minutes.

Tuesday Jan 25, 2022 #

7 AM

Running 29:42 intensity: (19 @0) + (20 @1) + (26:58 @2) + (2:05 @3) 6.11 km (4:51 / km) +2m 4:51 / km
ahr:135 max:145 shoes: Brooks Trace 1 #2

Chilly morning shake.
2 PM

Running 26:03 intensity: (16 @0) + (1:12 @1) + (22:59 @2) + (1:36 @3) 4.88 km (5:20 / km) +28m 5:11 / km
ahr:133 max:156 shoes: Nike Pegasus Trail 3

WU

Running 45:11 [4] 10.53 km (4:17 / km) +97m 4:06 / km
ahr:135 max:156 shoes: Nike Pegasus Trail 3

5,5,4,4,3,3,1.5,1.5
Can’t be bothered writing the rest times but they were quite long. Another big pack out which was appreciated. Not much of note in the first four reps. Picked up the pace on the 3s, along with everyone else, but this also exacerbated urgent need for loo. Did a speed toilet run before the last two reps which allowed me to get the job done - boom. 90s were speedy, last one was at 2:39s according to watch (questionable though)
Really solid session banked.

Running 20:41 intensity: (14 @0) + (23 @1) + (5:28 @2) + (14:36 @3) 3.61 km (5:44 / km) +25m 5:32 / km
ahr:143 max:153 shoes: Nike Pegasus Trail 3

WD

Monday Jan 24, 2022 #

4 PM

Running 1:03:20 intensity: (18 @0) + (1:06 @1) + (31:31 @2) + (30:19 @3) + (6 @4) 12.3 km (5:09 / km) +70m 5:00 / km
ahr:140 max:160 shoes: Nike Pegasus Trail 3

Easy churchill laps with James, James and rob.
5 PM

Strength and Conditioning 25:00 [0]

Sunday Jan 23, 2022 #

10 AM

Running 1:29:22 [3] 20.27 km (4:25 / km)
ahr:151 max:175 shoes: Nike Pegasus Trail 3

Haslingfield SLR with a great group. Decent pace and felt fine - was being rightly mocked for wearing too many clothes which was embarrassing

Saturday Jan 22, 2022 #

7 AM

Running 21:00 intensity: (19:48 @2) + (1:12 @3) 4.22 km (4:58 / km)
ahr:135 max:158 shoes: Brooks Trace 1 #2

Morning shake
10 AM

Running 14:21 intensity: (30 @0) + (1:28 @1) + (10:19 @2) + (2:04 @3) 2.56 km (5:36 / km) +35m 5:14 / km
ahr:132 max:148 shoes: Nike Pegasus Trail 3

WU

Running race 33:12 intensity: (6 @0) + (7 @1) + (1:20 @2) + (3:31 @3) + (4:38 @4) + (23:30 @5) 10.16 km (3:16 / km) +146m 3:03 / km
ahr:176 max:203 shoes: Brooks Mach 19

Bucs selection race at Gog Magog - 5th
An interesting race. Cagey, slow start but it all inevitably kicked off 1.2km with a lethal post-gate surge. Course was unexpectedly/very muddy and it was constant battle between not slipping on the muddy bits and not decking it on the frozen sections.
Soon found myself pretty much alone after about 2.5k (who'd have guessed??) and settled in for the oh so familiar grind. Was surprised at how close Rennie and Ewan were behind at 4k, purely cos I hadn't heard them.
Slightly extended the gap in the second lap then made a more concerted effort in the last lap and stretched it out nicely. Also started to catch Luke as well which was a nice mental boost - always prefer to run a race based on what is happening in front of me as supposed to behind me.
Overall decent and got the job done - good stuff. Felt decent and the pace was no cause of concern. Lots of dog dodging - chaos.

Running 14:47 [2] 2.59 km (5:42 / km) +56m 5:09 / km
ahr:176 max:188 shoes: Nike Pegasus Trail 3

WD

Friday Jan 21, 2022 #

6 AM

Strength and Conditioning 25:00 [0]

7 AM

Running 1:10:27 intensity: (10 @0) + (1:34 @1) + (50:00 @2) + (16:11 @3) + (2:32 @4) 13.64 km (5:10 / km) +35m 5:06 / km
ahr:137 max:167 shoes: Nike Pegasus Trail 3

Sunrise hill run with Isaac. Great to catch up and lovely views over the shire - what more could you want. Backs of my hands were rather chilly though.

Thursday Jan 20, 2022 #

6 AM

Running 11:51 intensity: (8 @0) + (50 @1) + (10:51 @2) + (2 @3) 2.24 km (5:18 / km) +4m 5:15 / km
ahr:126 max:144 shoes: Nike Pegasus Trail 3

To gym
7 AM

Strength and Conditioning 1:00:00 [0]

Solo gym sesh. Good tunes which was a relief after the abomination that is music choice at Linlithgow gym
8 AM

Running 40:05 intensity: (1:47 @0) + (3:22 @1) + (33:34 @2) + (1:22 @3) 7.94 km (5:03 / km) +17m 5:00 / km
ahr:128 max:149 shoes: Nike Pegasus Trail 3

From Gym via Coton
5 PM

Running 11:25 intensity: (17 @0) + (30 @1) + (10:38 @2) 2.06 km (5:32 / km) +10m 5:24 / km
ahr:129 max:137 shoes: Nike Pegasus Trail 3

To O training
7 PM

Running 10:41 intensity: (15 @0) + (7 @1) + (7:26 @2) + (2:53 @3) 2.08 km (5:08 / km)
ahr:139 max:148 shoes: Nike Pegasus Trail 3

From O training. Had stood still for 80 minutes at this point so was in dire need of some physical activity. Still, people seemed to enjoy themselves so that's the main thing

Wednesday Jan 19, 2022 #

7 AM

Running 1:00:53 intensity: (19 @0) + (25 @1) + (57:43 @2) + (2:14 @3) + (12 @4) 12.57 km (4:51 / km) +16m 4:49 / km
ahr:134 max:172 shoes: Brooks Trace 1 #2

Easy morning job with James, Maia and Maya
8 AM

Strength and Conditioning 40:00 [0]

Tuesday Jan 18, 2022 #

6 AM

Running 32:26 intensity: (29 @0) + (27:37 @1) + (4:16 @2) + (4 @3) 6.16 km (5:16 / km)
ahr:118 max:129 shoes: Brooks Trace 1 #2

Easy shake in the dark.
1 PM

Running 24:21 intensity: (53 @0) + (1:13 @1) + (22:15 @2) 5.01 km (4:52 / km) +20m 4:46 / km
ahr:130 max:140 shoes: Nike Pegasus Trail 3

WU

Running 46:17 [4] 11.96 km (3:52 / km) +150m 3:38 / km
ahr:154 max:183 shoes: Nike Pegasus Trail 3

Churchill Ints
2x 5,4,3,2,1 with 90secs rest between reps and 4 mins between sets.
A POD classic to kick off the term. Great group out today. Spent most of the session chasing Pete Cameron who was back from the states. His paces were solid and we were hanging pretty much exactly where I wanted, especially considering the route was a little/lot sloppy in places.
Always a funny one in terms of pacing for this sesh but think it was okay. Featured a lovely wee burn up on the last rep so that’s gotta be doing something right.

Running 16:29 [2] 3.03 km (5:26 / km)
ahr:145 max:168 shoes: Nike Pegasus Trail 3

WD
9 PM

Strength and Conditioning 30:00 [0]

Monday Jan 17, 2022 #

8 AM

Running 1:06:27 intensity: (2 @0) + (24 @1) + (36:07 @2) + (29:40 @3) + (14 @4) 14.21 km (4:41 / km) +1m 4:40 / km
ahr:141 max:163 shoes: Nike Pegasus Trail 3

Easy run down to grantchester with James and Maia - gorgeous morning but my ears were pretty chilly. Good to be back.

Sunday Jan 16, 2022 #

7 AM

Strength and Conditioning 40:00 [0]

11 AM

Running 1:10:14 intensity: (45 @0) + (31 @1) + (33:46 @2) + (33:55 @3) + (1:17 @4) 12.91 km (5:26 / km) +267m 4:56 / km
ahr:142 max:164 shoes: VJ IRock 3 #2

Shortened Beecraigs job to see off the week. Lovely day made it a nice last run in hills/trees before the return to the flatlands. At least I’m actually going this year!
C • training 3

Saturday Jan 15, 2022 #

10 AM

Running 9:39 intensity: (14 @0) + (22 @1) + (7:42 @2) + (1:21 @3) 2.03 km (4:46 / km)
ahr:136 max:152 shoes: Brooks Trace 1 #2

To gym

Strength and Conditioning 50:00 [0]

Speed run gym sesh. Swear linlithgow gym just plays the same 15 songs on repeat - painful stuff.
11 AM

Running 10:28 intensity: (10 @1) + (8:14 @2) + (1:47 @3) + (17 @4) 2.04 km (5:07 / km) +32m 4:45 / km
ahr:136 max:165 shoes: Brooks Trace 1 #2

From gym
1 PM

Running 23:55 intensity: (5:32 @0) + (11:39 @1) + (5:59 @2) + (45 @3) 3.49 km (6:51 / km) +45m 6:26 / km
ahr:113 max:147 shoes: Nike Pegasus Trail 3

Some very light shadowing/coaching of school kids at Cammo. 10/10 entertainment value - bringing a whole new meaning to chaos orienteering

Friday Jan 14, 2022 #

Note

Training camp done. Absolutely brilliant week with a top group of lads. The whole region is just to die for in terms of terrain and it presented a really interesting technical challenge as well, but not one that is at all insurmountable.
Just glad we actually made it out for this - only booked flights the week before and even in the days leading up to it I was sure something was gonna go horribly wrong. But it didn’t! Roll on orienteering in 2022
10 AM

Running 1:03:29 intensity: (34 @0) + (7:54 @1) + (37:18 @2) + (17:43 @3) 11.78 km (5:23 / km) +370m 4:40 / km
ahr:135 max:155 shoes: Nike Pegasus Trail 3

We were all a bit mentally shot so for the last half day we ran up a nearby hill instead cos flurry wanted to look at the wind turbines on it. Wind turbines were big and cool so he was well chuffed and the views from the top were gorgeous.
Super easy runnable track all the way up, even if we had to run the gauntlet with some scary scary chained dogs at the start.

Thursday Jan 13, 2022 #

10 AM

Running 18:41 intensity: (1:06 @0) + (16:01 @1) + (1:34 @2) 3.33 km (5:37 / km) +13m 5:30 / km
ahr:115 max:129 shoes: Nike Pegasus Trail 3

WU

Orienteering 31:39 intensity: (3:16 @1) + (17:14 @2) + (6:02 @3) + (5:01 @4) + (6 @5) 5.26 km (6:01 / km) +131m 5:21 / km
ahr:141 max:181 shoes: VJ IRock 3 #2

Middle race sim.
Absolute gash this was. Binned a minute to #1 then lost a good 2+ minutes on #2 through bad direction and no contact. Clearly went out way too hard and just lost the head - tragic stuff. Got myself together somewhat for the next few but still had small misses for #6 and #8. Wiggly to #9 through bad sighting then missed #11 by a whisker, but that was kind of unlucky. Then I stopped too early on #14.
So yeah, not great. Just not sighting well enough in the second half and paid for it. Was running in and around Joe and it was very much a case of me darting ahead then getting caught when I messed up - yikes.
Anyway, awesome area and a really good quality course! Got to focus on slowing down when it matters.

Running 12:12 intensity: (13 @1) + (9:03 @2) + (1:01 @3) + (1:55 @4) 2.01 km (6:03 / km) +15m 5:51 / km
ahr:139 max:171 shoes: VJ IRock 3 #2

WD - came across our old friend Volde-dog from the other day. Stood him down this time and it worked. He knew who was boss around these parts.
3 PM

Running 16:41 intensity: (1:10 @0) + (1:51 @1) + (13:00 @2) + (40 @3) 2.69 km (6:13 / km) +33m 5:51 / km
ahr:130 max:147 shoes: Nike Pegasus Trail 3

WU featuring suspicious man

Orienteering 31:59 [4] 6.06 km (5:16 / km) +67m 5:00 / km
ahr:144 max:177 shoes: VJ IRock 3 #2

Diamond course
Gotta be my favourite session of the camp. Was really keen to put in a good last session after the morning. Lightning fast area with big rock slabs and speedy forest, but with a fair share of grot as well. Didn’t really see anyone due to the phi loops but kept the pace high and the nav clinical. Made a couple of small misses but nothing major. Fantastic way to round off the orienteering.

Running 12:14 intensity: (22 @1) + (10:05 @2) + (1:44 @3) + (3 @4) 1.93 km (6:21 / km) +16m 6:06 / km
ahr:136 max:160 shoes: Nike Pegasus Trail 3

WD on the slabs. Evening sun - yummy

Wednesday Jan 12, 2022 #

11 AM

Running 11:55 intensity: (43 @0) + (1:43 @1) + (9:29 @2) 2.12 km (5:37 / km) +37m 5:11 / km
ahr:125 max:140 shoes: VJ IRock 3 #2

WU on another of Portugal's beautifully smooth deserted roads.

Orienteering 1:32:29 intensity: (44 @0) + (2:20 @1) + (26:19 @2) + (1:01:52 @3) + (1:14 @4) 11.9 km (7:46 / km) +338m 6:48 / km
ahr:146 max:167 shoes: VJ IRock 3 #2

Long-style course on Sao Matias. Did this in sections, meeting up with Flurry at certain controls. Some proper technical terrain throughout and was doing decent intricate nav.
There were 2 long legs - Flurry and I took different routes for each and ended up within 15 secs of each other on each one - interesting stuff. Latter part of the course was pretty grim and rough in parts but just about managed to hold the nav together which was pleasing.
Overall another great session - amazing views as well at points to top it off.
4 PM

Running 11:30 intensity: (2 @0) + (37 @1) + (6:03 @2) + (4:48 @3) 2.09 km (5:30 / km) +29m 5:09 / km
ahr:140 max:152 shoes: VJ IRock 3 #2

WU

Orienteering 52:15 intensity: (54 @1) + (12:05 @2) + (31:04 @3) + (8:12 @4) 7.09 km (7:22 / km) +198m 6:28 / km
ahr:149 max:175 shoes: VJ IRock 3 #2

Long relevant terrain at Corticada. Some seriously sweet terrain for the most part which was pretty sublime. Nav was good in parts and sub-optimal in others - not paying enough attention in parts.
6 PM

Strength and Conditioning 25:00 [0]

Tuesday Jan 11, 2022 #

10 AM

Running 17:21 intensity: (1:05 @0) + (1:47 @1) + (13:33 @2) + (56 @3) 3.04 km (5:42 / km) +71m 5:07 / km
ahr:128 max:151 shoes: Nike Pegasus Trail 3

WU

Orienteering 57:27 [4] 8.99 km (6:23 / km) +272m 5:33 / km
ahr:147 max:183 shoes: VJ IRock 3 #2

Sequeiros long style intervals
Little bit of faffage on the first interval trying to actually find controls before an actual mistake. Second was decent and then took a banging route to the first control on the third which was nice then spent the rest of the int chopping and changing with spud. Final int was through some pretty rough stuff which was kinda hit and miss but overall decent.
Great session on a solid and highly relevant area - good to practice pushing hard in a long sim setting.

Running 6:20 intensity: (13 @0) + (2:25 @1) + (3:19 @2) + (23 @3) 1.02 km (6:13 / km)
ahr:125 max:155 shoes: VJ IRock 3 #2

WD
4 PM

Running 16:20 intensity: (56 @0) + (1:01 @1) + (13:06 @2) + (1:17 @3) 3.03 km (5:24 / km) +60m 4:55 / km
ahr:131 max:148 shoes: Brooks Hyperion

WU

Orienteering 12:57 [5] 3.22 km (4:02 / km) +46m 3:45 / km
ahr:144 max:151 shoes: Brooks Hyperion

Beselga sprint
Brilliant course on a cracking area - super technical, dreamy stuff.
Unfortunately my nav was not so dreamy. Bit slow at #1 but that was a tad unlucky. Was going well till #8 when I just completely lost contact and had no idea where I was - got caught by AT at this point. Nailed the actual control before messing the route and losing contact again on #9 - not good.
Regained the head after this and navved well, taking some better routechoices than AT to gain some time. Then I threw it away at the end and ended up like 5 seconds down - silly boy.
I think I'm just running too fast for these super tricky areas - need to be more careful cos it is so easy to lose big time if you don't stay in contact. That being said, this was great fun - what an awesome area!

Running 9:06 intensity: (16 @1) + (8:39 @2) + (11 @3) 1.52 km (6:00 / km) +25m 5:33 / km
ahr:134 max:155 shoes: Brooks Hyperion

WD

Monday Jan 10, 2022 #

9 AM

Running 13:40 intensity: (54 @0) + (3:10 @1) + (9:36 @2) 2.56 km (5:20 / km) +32m 5:01 / km
ahr:123 max:135 shoes: Nike Pegasus Trail 3

WU

Orienteering 1:17:14 intensity: (14 @0) + (7:50 @1) + (41:06 @2) + (27:23 @3) + (41 @4) 10.14 km (7:37 / km) +169m 7:02 / km
ahr:138 max:170 shoes: VJ IRock 3 #2

Corridor fun. All good for the first few k apart from a rather unpleasant foray into some serious green stuff. Ended up running as a 5 and felt like I was running and navving well. Then on one slope Flurry lost the others and proceeded to fail to get back on track. Decided to eventually just bash up to high ground and rejoin the corridor from there. We carried on but were a bit less accurate and mistakes crept in. Cut it off early to get back and got a seriously lucky break - take what you can get and all. Did a cheeky microsprint at 1:4000 at the end which was great fun.

Running 5:36 intensity: (24 @1) + (4:34 @2) + (35 @3) + (3 @4) 1.02 km (5:28 / km) +4m 5:22 / km
ahr:132 max:161 shoes: VJ IRock 3 #2

WD - taps aff, come on now
2 PM

Strength and Conditioning 25:00 [0]

4 PM

Running 11:58 intensity: (21 @0) + (1:29 @1) + (8:38 @2) + (1:30 @3) 2.12 km (5:39 / km) +16m 5:26 / km
ahr:132 max:153 shoes: VJ IRock 3 #2

WU

Orienteering 43:27 intensity: (19 @0) + (13 @1) + (8:58 @2) + (26:48 @3) + (7:09 @4) 5.6 km (7:46 / km) +120m 7:01 / km
ahr:149 max:175 shoes: VJ IRock 3 #2

Middle at Moreira
Much more forested and in some places technical area than the others we've been in. Made two frustrating and easily avoidable mistakes which was annoying - some other little errors crept in as well. Always grrr when it feels like such a good area. Ah well - on the plus side, absolutely spiked the hardest control and was navving well for the most part.
Also had gorgeous end of day fading sun vibes - peachy. Losing 2 hours of daylight in the evenings is gonna be a tough adjustment.
C • 2 hours of daylight 2

Running 5:54 intensity: (26 @0) + (52 @1) + (4:32 @2) + (4 @3) 1.07 km (5:32 / km)
ahr:124 max:155 shoes: VJ IRock 3 #2

WD

Sunday Jan 9, 2022 #

10 AM

Running 17:14 intensity: (26 @0) + (49 @1) + (15:59 @2) 3.32 km (5:12 / km) +56m 4:48 / km
ahr:130 max:140 shoes: Nike Pegasus Trail 3

WU

Orienteering 53:51 [4] 8.76 km (6:09 / km) +191m 5:33 / km
ahr:151 max:183 shoes: VJ IRock 3 #2

O-intervals at Quinta da Estrada Sul
Great fun doing this in a 5. Messed up the first control pretty bad by miscounting the spurs but relocated relatively well. Did a better job on the second interval with a tiny miss, but did manage to take some brambles to the ear/neck/shoulder in a direct hit which meant I had to put some pennies in the swear jar.
Third rep featured a dodgy route to the first control but again enjoyed running with Flurry.
Then the fourth rep was where things really kicked off. There have been a lot of dogs cutting about here and as we were running towards the first control, all quite close together, this massive dog just properly started chasing us down the hill.
Flurry suggested stand and face it but I decided that running as fast as physically possible was by far the best option. Thus achieved some of the greatest control flow ever seen as I ploughed on blindly away from the dog. Some serious excitement there.
Rest of the loop was brilliant fun - lead was chopping and changing and the nav was decent. Messed up the last control which was gutting cos I had been winning - ah well, good stuff.

Running 7:01 [2] 1.12 km (6:16 / km) +24m 5:39 / km
ahr:160 max:172 shoes: Nike Pegasus Trail 3

WD
4 PM

Running 17:05 [2] 3.02 km (5:39 / km) +36m 5:20 / km
ahr:146 max:179 shoes: Brooks Hyperion

WU

Orienteering 13:03 intensity: (26 @3) + (7:28 @4) + (5:09 @5) 3.32 km (3:56 / km) +32m 3:45 / km
ahr:176 max:194 shoes: Brooks Hyperion

Sprint at Dornelas
Very relevant for JWOC sprint. Great fun in the tiny alleyways at the start and was really trying to push the pace. Whole course was all good apart from completely losing contact on the long leg when the map didn't match up at all with what I was expecting - relocated and recovered but binned some serious time. Apart from that, the nav was decent. Thoroughly enjoyable area - don't really get stuff like this in the UK.

Running 7:57 [3] 1.3 km (6:08 / km) +23m 5:38 / km
ahr:174 max:184 shoes: Brooks Hyperion

WD

Saturday Jan 8, 2022 #

11 AM

Running 15:37 intensity: (30 @1) + (15:07 @2) 3.0 km (5:13 / km) +28m 4:59 / km
ahr:132 max:142 shoes: VJ IRock 3 #2

WU - saw a very very scary dog.

Orienteering 1:09:59 intensity: (1:00 @1) + (33:55 @2) + (31:31 @3) + (3:33 @4) 8.84 km (7:55 / km) +309m 6:44 / km
ahr:143 max:171 shoes: VJ IRock 3 #2

Quinta do Meio
Portugal! This was so cool - huge slabs of open rock with awesome rock features and some lovely forest. That being said, when it’s grot it’s really grot. Good middle style course just taking things easy and getting a feel for the mapping and the terrain. Thoroughly enjoyable and only made a few small misses - happy days. Great to be abroad/on a training camp.

Running 6:41 intensity: (14 @0) + (26 @1) + (6:01 @2) 1.13 km (5:54 / km)
ahr:131 max:141 shoes: VJ IRock 3 #2

WD with Flurry
4 PM

Running 11:17 intensity: (3 @0) + (1:04 @1) + (9:34 @2) + (36 @3) 2.0 km (5:39 / km) +43m 5:06 / km
ahr:133 max:146 shoes: Nike Pegasus Trail 3

WU - such a nice trail.

Orienteering 48:21 intensity: (1:28 @1) + (18:46 @2) + (24:41 @3) + (3:26 @4) 6.0 km (8:04 / km) +108m 7:23 / km
ahr:144 max:167 shoes: VJ IRock 3 #2

Control pick on Pinheiro
This has gotta be up there for one of my favourite bits of O I've ever done. Late afternoon sun in a beautiful forest - what could be better. Terrain was less rough than the morning and the nav was really good apart from some hiccups in the middle. Fantastic training session.

Running 6:15 intensity: (8 @0) + (3:07 @1) + (3:00 @2) 1.08 km (5:47 / km) +13m 5:27 / km
ahr:125 max:142

WD with Flurry

Friday Jan 7, 2022 #

10 AM

Running 1:09:16 [2] 13.55 km (5:07 / km) +213m 4:44 / km
ahr:150 max:174 shoes: Brooks Trace 1 #2

Fisher’s Brae with snow on the ground - nice stuff. Off to Portugal!
11 AM

Strength and Conditioning 25:00 [0]

Thursday Jan 6, 2022 #

10 AM

Running 55:13 [2] 11.03 km (5:00 / km) +140m 4:42 / km
ahr:144 max:169 shoes: Brooks Trace 1 #2

Blustery long way round to the gym. Get me out of here.
11 AM

Strength and Conditioning 1:00:00 [0]

12 PM

Running 10:47 intensity: (15 @0) + (7 @1) + (8:36 @2) + (1:49 @3) 2.04 km (5:18 / km) +31m 4:55 / km
ahr:136 max:146 shoes: Brooks Trace 1 #2

Back home. Nearly made it through the whole hamilton soundtrack in the 2 runs plus gym, not quite.

Wednesday Jan 5, 2022 #

7 AM

Strength and Conditioning 40:00 [0]

Walk up Ben Venue in the morning. Nice path route up then straight down at my behest - good call.
6 PM

Running 16:11 intensity: (9 @0) + (12 @1) + (14:03 @2) + (1:47 @3) 2.67 km (6:04 / km) +57m 5:28 / km
ahr:138 max:149 shoes: VJ IRock 3 #2

WU

Orienteering 1:18:09 intensity: (22 @0) + (1:15 @1) + (8:40 @2) + (54:48 @3) + (13:04 @4) 8.84 km (8:50 / km) +209m 7:54 / km
ahr:151 max:173 shoes: VJ IRock 3 #2

NightO intervals at Barrwood - great fun running in and amongst people, even if my headtorch was fading by the end.
Highlights included nearly dying through falling rather alarmingly quickly down a slope. Nav was decent, tried to actively use other people and pick the best routes based off that.
Overall a decent session, good mixture of nice skog and scrap.

Running 12:04 [2] 1.93 km (6:15 / km) +53m 5:30 / km
ahr:151 max:168 shoes: VJ IRock 3 #2

WD

Tuesday Jan 4, 2022 #

8 AM

Running 20:43 intensity: (7 @0) + (1:30 @1) + (17:31 @2) + (1:35 @3) 4.12 km (5:01 / km) +27m 4:52 / km
ahr:135 max:148 shoes: Nike Pegasus Trail 3

Shake - good vibes
11 AM

Running 21:14 intensity: (1:04 @1) + (20:08 @2) + (2 @3) 4.2 km (5:03 / km) +37m 4:50 / km
ahr:133 max:148 shoes: VJ IRock 3 #2

WU

Running 38:15 [4] 10.29 km (3:43 / km) +40m 3:39 / km
ahr:160 max:183 shoes: VJ IRock 3 #2

Leisure centre ints - 2 x 10(3), 5(2)
A repeat of a towpath sesh from November - not massively successful. I think I was getting hung up on the paces today to be honest. Just didn't feel any zing and wasn't finding the extra gear. Times are in no way terrible considering it's a bumpy route but still, not amazing. Weather meant parts were very hard which I wasn't a massive fan of. Anyway, you shouldn't complain when you're on your way to the bank eh?

Running 3:14 intensity: (19 @1) + (8 @2) + (1:11 @3) + (1:36 @4) 0.77 km (4:13 / km)
ahr:155 max:173 shoes: VJ IRock 3 #2

Decided to throw it back with some astro strides. Needed to know that my fast-twitch fibres hadn't actually voted for strike action so this was somewhat reassuring

Running 15:28 [2] 2.74 km (5:39 / km) +34m 5:19 / km
ahr:162 max:177

WD
9 PM

Strength and Conditioning 25:00 [0]

Monday Jan 3, 2022 #

8 AM

Running 1:04:18 [2] 12.58 km (5:07 / km) +210m 4:43 / km
ahr:143 max:178 shoes: Brooks Trace 1 #2

Parkley/Fisher's - Grace couldn't hack it.

Sunday Jan 2, 2022 #

10 AM

Running 2:01:43 intensity: (38 @0) + (3:47 @1) + (1:14:16 @2) + (40:40 @3) + (2:20 @4) + (2 @5) 19.92 km (6:07 / km) +613m 5:18 / km
ahr:139 max:179 shoes: VJ IRock 3 #2

Out to Ravenscraig with Grace - a nice day and a good route for the hills.

Saturday Jan 1, 2022 #

11 AM

Running 15:24 intensity: (4 @0) + (51 @1) + (8:37 @2) + (5:43 @3) + (9 @4) 2.96 km (5:13 / km) +2m 5:12 / km
ahr:139 max:169 shoes: Brooks Hyperion

WU

Orienteering 15:49 intensity: (7 @0) + (16 @1) + (1:48 @2) + (4:03 @3) + (9:21 @4) + (14 @5) 3.82 km (4:09 / km) +2m 4:08 / km
ahr:160 max:181 shoes: Brooks Hyperion

South Gyle sprint - woah boy now that was a wake-up call. Very tricky area and the buffer was not being built. Made some little mistakes then one proper 60 second howler which was simply embarrassing. Still, it was good fun and the result was unjustly decent.

Running 15:34 intensity: (16 @0) + (13 @1) + (13:54 @2) + (39 @3) + (32 @4) 2.88 km (5:24 / km)
ahr:136 max:173 shoes: Brooks Hyperion

WD

Running 11:03 intensity: (15 @0) + (13 @1) + (10:27 @2) + (8 @3) 2.13 km (5:11 / km) +6m 5:06 / km
ahr:136 max:143 shoes: Brooks Hyperion

WU

Orienteering 17:10 intensity: (7 @1) + (9:22 @2) + (7:41 @3) 4.26 km (4:02 / km) +11m 3:59 / km
ahr:142 max:151 shoes: Brooks Hyperion

Chasing sprint - set off okay but again struggling to plan ahead with the trickiness. Misread the map and nearly had a complete shocker on the route choice leg then binned 40secs out of #10 when I decided that actual map reading was for losers. Still clung on for second but it wasn't much more.
2 PM

Running 11:03 intensity: (7 @0) + (17 @1) + (8:57 @2) + (1:23 @3) + (19 @4) 2.04 km (5:26 / km) +2m 5:24 / km
ahr:139 max:168 shoes: Brooks Hyperion

WD with Will

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