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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: PeterM

In the 7 days ending Aug 30, 2020:

activity # timemileskm+mload
  Running8 4:28:07 32.0(8:23) 51.49(5:12) 39940894.4
  Orienteering3 2:09:37 10.47(12:22) 16.86(7:41) 60524091.2
  Total8 6:37:44 42.47(9:22) 68.35(5:49) 100464985.6
  [1-5]8 6:34:46

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MoTuWeThFrSaSu

Sunday Aug 30, 2020 #

10 AM

Running 11:55 intensity: (20 @1) + (37 @2) + (9:48 @3) + (1:10 @4) 2.0 km (5:57 / km) +73m 5:02 / km
ahr:150 max:171 shoes: VJ Irock 3

WU

Orienteering 45:39 intensity: (9 @1) + (10 @2) + (4:31 @3) + (35:03 @4) + (5:46 @5) 4.46 km (10:14 / km) +234m 8:06 / km
ahr:170 max:199 shoes: VJ Irock 3

Selection Middle Graythwaite
Fair to say this was a disaster. Did a pretty big parallel to #1 and faffed at #2 and #3. Lost my headband as well here. Then on #4 I was far too cautious and just totally lost my way on the slope and utterly failed to relocate well or quickly. Was haemorrhaging time so eventually just dropped to the path and spiked it up the hill from there. 9 minutes binned.
Got a cheeky fastest split to #6 cos I resolved to carry on going but into the white forest I totally misjudged my height and was way too high on #8 before slightly just missing #10.
Then for a glorious encore to this adventure I crunched my ‘good’ ankle at #11. The icing on the cake, probably the universe’s way of telling me things weren’t happening today. Walk/jogged it in from there - no point compounding the problem!

Oh well. Very disappointing to throw away a race like that - think I just went straight into panic mode in the green. I showed myself I could navigate through it yesterday but clearly just lost the mental battle with it today and had alarm bells ringing constantly. #8 was just silly. Lessons learnt.
On a positive note it was a top notch weekend of proper orienteering organised at very short notice and some absolute hero found my headband and reunited it with me - thank you!
C • Nightmare 3
5 PM

Running 26:25 intensity: (16 @0) + (19 @1) + (21:54 @2) + (3:56 @3) 5.08 km (5:12 / km) +51m 4:57 / km
ahr:136 max:159 shoes: VJ Irock 3

Didn’t feel I fully exerted myself today physically so a nice loch lap to shake out the legs.

Saturday Aug 29, 2020 #

1 PM

Running 11:05 intensity: (3 @0) + (6 @1) + (12 @2) + (1:34 @3) + (9:08 @4) + (2 @5) 2.04 km (5:26 / km) +14m 5:15 / km
ahr:163 max:180 shoes: VJ Irock 3

WU

Orienteering race 1:09:05 intensity: (16 @2) + (44 @3) + (24:00 @4) + (44:05 @5) 8.99 km (7:41 / km) +349m 6:26 / km
ahr:179 max:196 shoes: VJ Irock 3

Selection Long Graythwaite 7.4km
2nd M18.
Went through the first 2 fine then picked a pretty straight route with lots of path on the long leg. Executed well but lost 20secs in the circle. Good through the next few then binned some time at #8 getting stuck in bracken and missing the control.
Went super slow and accurate to #11 in the light green but lost a good bit of time on #12, didn’t execute my route well enough.
Last few controls were proper gritty and lost some time on the last 2 just being a bit less clinical but finished very pleased with the run. No big time losses and kept it safe. Good stuff.

Running 4:06 intensity: (10 @0) + (20 @1) + (1:53 @2) + (1:43 @3) 0.65 km (6:21 / km)
ahr:136 max:158 shoes: VJ Irock 3

WD

Friday Aug 28, 2020 #

10 AM

Running 15:44 intensity: (16 @0) + (14 @1) + (2:29 @2) + (9:22 @3) + (3:23 @4) 3.19 km (4:56 / km) +27m 4:44 / km
ahr:147 max:167 shoes: Brooks Ghost 12 #2

Easy along the canal pre travel
5 PM

Running 10:56 intensity: (1 @0) + (11 @1) + (23 @2) + (7:15 @3) + (3:06 @4) 2.03 km (5:23 / km) +4m 5:19 / km
ahr:156 max:171 shoes: VJ Irock 3

WU

Orienteering race 14:53 intensity: (18 @2) + (11 @3) + (7:09 @4) + (7:15 @5) 3.41 km (4:22 / km) +22m 4:14 / km
ahr:180 max:196 shoes: VJ Irock 3

Selection sprint Windermere - 3rd M18
Little faff at #3 and then just took it steady through the forest making sure to not lose time. Took the round route choice on the long leg which I think was pretty good. Then made another little hesitation before bashing to the finish.
Enjoyed the course but just maybe wasn’t pushing as hard as I should have been. Overall a decent run and can’t complain about the result. Onto tomorrow.

*Edit* - lost all my time at #3 and #4. Wrong routechoice and slow running to blame. Oh well

Running 14:26 intensity: (17 @2) + (8:16 @3) + (2:57 @4) + (2:56 @5) 2.56 km (5:39 / km) +17m 5:28 / km
ahr:160 max:191 shoes: VJ Irock 3

WD round the town with alex

Thursday Aug 27, 2020 #

Note
(rest day)

Wednesday Aug 26, 2020 #

10 AM

Running 45:49 intensity: (11 @0) + (28 @1) + (50 @2) + (36:32 @3) + (7:48 @4) 9.19 km (4:59 / km) +67m 4:49 / km
ahr:154 max:168 shoes: Brooks Ghost 12 #2

Easy including some leisure centre strides

Tuesday Aug 25, 2020 #

10 AM

Running 1:01:20 intensity: (18 @0) + (46 @1) + (36:34 @2) + (20:25 @3) + (3:17 @4) 11.79 km (5:12 / km) +96m 5:00 / km
ahr:142 max:167 shoes: Brooks Ghost 12 #2

Super rainy - poured the whole time. Saw the old guy again - what a trooper. Do love a good rainy run

Monday Aug 24, 2020 #

11 AM

Running 28:37 intensity: (30 @0) + (6:45 @1) + (21:22 @2) 5.41 km (5:18 / km) +25m 5:11 / km
ahr:126 max:137 shoes: Brooks Ghost 12 #2

WU

Running 14:33 intensity: (29 @0) + (4:05 @1) + (9:59 @2) 3.19 km (4:34 / km)
ahr:127 max:138 shoes: Brooks Ghost 12 #2

Short canal Ints
800 on 5:00, 2x400 on 2:30, 4x200 on 1:15
Just wanted something to get the legs ticking over and felt like I was moving well. Path was super overgrown - haven’t been in months. The HRM is telling lies

Running 4:18 intensity: (23 @0) + (10 @1) + (3:45 @2) 0.89 km (4:51 / km) +4m 4:44 / km
ahr:131 max:138 shoes: Brooks Ghost 12 #2

Did 5 strides between pylons

Running 18:53 intensity: (21 @0) + (9 @1) + (18:23 @2) 3.48 km (5:26 / km) +22m 5:16 / km
ahr:138 max:139 shoes: Brooks Ghost 12 #2

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