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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: PeterM

In the 7 days ending Aug 29, 2021:

activity # timemileskm+mload
  Orienteering9 7:39:47 39.63(11:36) 63.78(7:13) 61972465.5
  Running8 3:56:31 26.52(8:55) 42.68(5:33) 57135425.9
  Total11 11:36:18 66.15(10:32) 106.46(6:32) 1190107891.4
  [1-5]11 11:26:24

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MoTuWeThFrSaSu

Sunday Aug 29, 2021 #

9 AM

Running 1:21:37 intensity: (12 @0) + (1:55 @1) + (40:54 @2) + (28:11 @3) + (10:25 @4) 14.26 km (5:44 / km) +325m 5:08 / km
ahr:143 max:178 shoes: VJ IRock 3 #2

easy beecraigs - haven't been round here in a criminally long time. New shoes on felt a world away from the pair I had on during Moray
C • New shoes for a debut run i... 4

Saturday Aug 28, 2021 #

9 AM

Running 15:52 intensity: (39 @0) + (6 @1) + (2:12 @2) + (11:37 @3) + (1:18 @4) 3.02 km (5:15 / km)
ahr:147 max:174 shoes: Brooks Trace 1

WU

Running 16:12 intensity: (14 @0) + (5 @1) + (33 @2) + (6:59 @3) + (6:17 @4) + (2:04 @5) 5.06 km (3:12 / km) +2m 3:12 / km
ahr:161 max:189 shoes: Brooks Hyperion

Cramond Parkrun - promised myself not to go sub 16 so I guess this was a success. Settled into my finish position of 4th after about 400m. Took a slight detour on the way back cos I followed the front 3 so some chasers nearly got me. Slow fourth k then picked it up for a decent finish in 16:03 for the 5. A measured yet decent effort

Running 12:39 intensity: (6:41 @2) + (5:24 @3) + (34 @4) 2.24 km (5:38 / km) +34m 5:14 / km
ahr:143 max:171 shoes: Brooks Trace 1

WD

Friday Aug 27, 2021 #

11 AM

Running 30:18 intensity: (43 @0) + (2:02 @1) + (25:32 @2) + (1:51 @3) + (10 @4) 5.39 km (5:37 / km)
ahr:131 max:165 shoes: VJ Irock 3

We had a while to wait before we started so I convinced/forced jim to come for a run with me. Excellent chat - good stuff

Orienteering 24:39 intensity: (45 @2) + (3:37 @3) + (20:17 @4) 4.82 km (5:07 / km) +10m 5:04 / km
ahr:163 max:173 shoes: VJ Irock 3

Darnaway middle. Started the watch 2.20 in so this is about 400m too short. Had a big banana to #1 cos I didn’t count the hills and started looking too early. Caught fin and we had some good fun for the next bit. Was very much going for an intensity 4 effort and just chilled any dead running.
Had a small miss in the final section when I didn’t see the control then managed hit the deck three times in quick succession during the last few controls - fortunately fin was right behind me with gopro so this is all documented yay

Running 6:19 intensity: (1:33 @1) + (4:46 @2) 1.01 km (6:16 / km)
ahr:126 max:140 shoes: VJ Irock 3

WD

Orienteering 9:00 intensity: (18 @0) + (1:12 @1) + (7:07 @2) + (23 @3) 1.08 km (8:21 / km)
ahr:126 max:145 shoes: VJ Irock 3

Some collecting
2 PM

Orienteering 22:09 intensity: (14 @1) + (21 @2) + (8:32 @3) + (13:02 @4) 4.0 km (5:32 / km) +31m 5:20 / km
ahr:160 max:174 shoes: VJ Irock 3

Friendship relay with the Yorkshire guys. Think we came third or fourth so a pretty respectable effort there. Managed to completely deck myself again when I miserably failed to hurdle a log. Was really taking the punishment today.
Overall this was a brilliant week of quality training in some of the best areas going - no complaints!

Thursday Aug 26, 2021 #

12 PM

Running 23:16 intensity: (57 @0) + (3:37 @1) + (9:18 @2) + (9:24 @3) 3.27 km (7:07 / km) +193m 5:29 / km
ahr:135 max:157 shoes: VJ Irock 3

WU - stunning views

Orienteering 1:42:05 intensity: (1:38 @0) + (1:36 @1) + (23:29 @2) + (1:10:29 @3) + (4:53 @4) 11.34 km (9:00 / km) +291m 7:59 / km
ahr:147 max:164 shoes: VJ Irock 3

Glen affric training. Set off with the men’s long leg from the woc course - messed up a little bit in the middle but apart from that all good. Then spent a while waiting for Joe who’d decided to sign for whopper fc and swim/lose his compass on the way.
Did the phi loops then set off on the second long leg with matt. Slow but spiked it - forest was quite rough. Had another big loop which we did. Both of us were feeling it by this point so tag teamed back from the last control which was a good move. Great to train on such a beast of an area but goodness me it was tough

Running 5:47 intensity: (50 @0) + (2:01 @1) + (2:56 @2) 0.67 km (8:38 / km)
ahr:119 max:142 shoes: VJ Irock 3

WD to go stand in a river

Wednesday Aug 25, 2021 #

11 AM

Orienteering 1:04:05 intensity: (41 @0) + (3:39 @1) + (39:09 @2) + (20:20 @3) + (16 @4) 8.31 km (7:43 / km) +106m 7:15 / km
ahr:138 max:161 shoes: VJ Irock 3

Keppernach training
4 wee exercises - corridors and windows. Being a bit of a whopper at the start but after that it was all good - do like this area a lot
5 PM

Running 6:49 intensity: (2 @0) + (23 @1) + (4:58 @2) + (1:20 @3) + (6 @4) 1.23 km (5:33 / km) +1m 5:31 / km
ahr:138 max:162 shoes: VJ Irock 3

WU

Orienteering 25:30 intensity: (15 @1) + (5 @2) + (55 @3) + (22:50 @4) + (1:25 @5) 5.77 km (4:25 / km)
ahr:168 max:185 shoes: VJ Irock 3

Findhorn event. Not too much difficulty in the first section so just settled into a steady cruise effort and ploughed on. Lost some time cos we couldn’t find a path through the gorse. Enjoyed the cheeky bit of urban as well

Running 13:11 intensity: (13 @1) + (12:36 @2) + (22 @3) 2.17 km (6:04 / km)
ahr:133 max:149 shoes: VJ Irock 3

WD along the beach. Atmospheric/chariots of fire vibes

Tuesday Aug 24, 2021 #

10 AM

Running 9:19 intensity: (11 @0) + (25 @1) + (8:43 @2) 1.67 km (5:35 / km)
ahr:131 max:138 shoes: VJ Irock 3

Jog out to the training with fin

Orienteering 21:37 intensity: (1:24 @0) + (5:26 @1) + (13:45 @2) + (55 @3) + (7 @4) 2.26 km (9:35 / km) +20m 9:11 / km
ahr:126 max:165 shoes: VJ Irock 3

Hanging controls on first exercise. Always a tricky one on Culbin but I think we got them all more or less correct

Orienteering 19:26 intensity: (22 @0) + (2:11 @1) + (15:59 @2) + (54 @3) 2.2 km (8:51 / km) +19m 8:29 / km
ahr:129 max:151 shoes: VJ Irock 3

Second exercise I hadn’t hung - good nav all round
1 PM

Running 8:39 intensity: (11 @1) + (1:17 @2) + (6:33 @3) + (38 @4) 1.76 km (4:55 / km) +12m 4:45 / km
ahr:147 max:171 shoes: VJ Irock 3

Run out to the far section

Orienteering 41:26 intensity: (8 @0) + (5 @1) + (30 @2) + (13:10 @3) + (27:33 @4) 6.28 km (6:36 / km) +16m 6:31 / km
ahr:162 max:178 shoes: VJ Irock 3

Long course planned by yours truly. Far section of culbin is just a dream so no complaints really. Nav was solid and caught alex early on which allowed some fun micro nav variations. Great fun. Apart from the incessant spiders webs that I kept running straight into - rather unpleasant
9 PM

Running 3:07 intensity: (12 @0) + (32 @1) + (2:23 @2) 0.42 km (7:24 / km)
ahr:122 max:132 shoes: VJ Irock 3

WU

Orienteering 20:07 intensity: (14 @0) + (8 @1) + (3:36 @2) + (3:40 @3) + (12:29 @4) 3.18 km (6:19 / km) +31m 6:02 / km
ahr:157 max:176 shoes: VJ Irock 3

Roseisle night O - staggered start
So much fun. Haven’t done night in the longest time but really committed and things went well. Little early miss but good compass kept me in check and I started catching people which was exciting. Pushed on up to sunley to the finish. Big buzz.

Running 3:26 intensity: (36 @1) + (2:29 @2) + (21 @3) 0.5 km (6:49 / km) +4m 6:35 / km
ahr:132 max:159 shoes: VJ Irock 3

WD

Monday Aug 23, 2021 #

12 PM

Orienteering 1:49:43 intensity: (1:09 @0) + (2:41 @1) + (27:14 @2) + (1:11:04 @3) + (7:28 @4) + (7 @5) 14.54 km (7:33 / km) +96m 7:18 / km
ahr:146 max:179 shoes: VJ Irock 3

6 training exercises on roseisle. Made the excellent decision to not go from skelmersdale to moray in one go and came up this morning instead. Outstanding move.
Forest was as beautiful as ever - messed up the first exercise in the green but apart from that was all good, just love navving in the area. Nice little staggered start at one point to switch things up - we do love to see it

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