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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: PeterM

In the 7 days ending Apr 10, 2022:

activity # timemileskm+mload
  Running11 7:49:43 55.38(8:29) 89.13(5:16) 161368983.9
  Strength and Conditioning 4 2:30:0015450.0
  Orienteering2 1:25:55 9.31(9:14) 14.99(5:44) 54115101.9
  Cross Training1 49:386562.2
  Total14 12:35:16 64.69 104.11 2154106098.0
  [1-5]12 9:57:11

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MoTuWeThFrSaSu

Sunday Apr 10, 2022 #

10 AM

Running 16:26 intensity: (6 @0) + (24 @1) + (6:08 @2) + (9:24 @3) + (24 @4) 2.09 km (7:52 / km) +201m 5:19 / km
ahr:143 max:163 shoes: VJ IRock 3 #2

Run up to yewdale fell with Grace, Phil, spud and davros. Had to hang around for a very long time before I got to run my third leg, which wasn’t ideal, but hey ho.

Running 9:03 intensity: (2 @1) + (2:51 @2) + (6:10 @3) 0.84 km (10:46 / km) +123m 6:13 / km
ahr:144 max:156 shoes: VJ IRock 3 #2

Running 2:54 intensity: (2:40 @2) + (14 @3) 0.45 km (6:25 / km)
ahr:136 max:144 shoes: VJ IRock 3 #2

12 PM

Orienteering race 29:11 intensity: (18 @2) + (7:03 @3) + (21:28 @4) + (22 @5) 5.56 km (5:15 / km) +218m 4:23 / km
ahr:163 max:183 shoes: VJ IRock 3 #2

Varsity 3rd leg
My hopes of a mini mass start were cruelly crushed mere minutes before this so was a lone ranger off the start. After a tiny kiss to #1 I got into it and caught Ben at #6.
He was moving very well and the one time I tried to break clear, I instantly fell flat on my face. So that went well. Us two had the same gaffle for a lot of it and lost around a minute on #14 when we didn’t drop far enough and overshot. Annoying but not fatal.
Managed to sneak ahead at the third last when Ben went round the wrong side of the hill.
Another great course and good to have a nice tussle for most of it. A nice dry run for next weekend.

Running 17:32 [2] 3.08 km (5:42 / km)
ahr:152 max:178 shoes: VJ IRock 3 #2

WD back to the car.

Saturday Apr 9, 2022 #

12 PM

Running 21:52 intensity: (1 @0) + (1:20 @1) + (18:19 @2) + (2:12 @3) 3.38 km (6:28 / km) +189m 5:03 / km
ahr:135 max:152 shoes: VJ IRock 3 #2

WU with Grace.

Orienteering race 56:44 intensity: (19 @1) + (54 @2) + (6:23 @3) + (47:20 @4) + (1:48 @5) 9.43 km (6:01 / km) +323m 5:08 / km
ahr:167 max:191 shoes: VJ IRock 3 #2

Varsity orienteering at Holme Fell - 1st
A great fun course on a cracking area. Lost some time through hesitation and poor picture early on - was struggling to get my head around the map (crags, hills, knolls etc).
Soon got into it and made decent progress towards the forest section. Then decided to take a dreadful path routechoice on the longer leg (for science, obviously) which involved many gates. Had underestimated the niceness of the forest and paid for it being over 1.30 down on Aidan for this split - yikes.
The rest of the course was a fantastic little control pick round the forest - managed to keep the head and flow well all the way to end. Thoroughly enjoyed it and was a massive bonus for cambridge boys to take the overall win!

Running 12:31 [2] 2.24 km (5:35 / km) +20m 5:21 / km
ahr:154 max:172 shoes: VJ IRock 3 #2

WD with Lachlan

Friday Apr 8, 2022 #

9 AM

Strength and Conditioning 25:00 [0]

10 AM

Cross Training 49:38 intensity: (5:20 @0) + (18:23 @1) + (23:15 @2) + (2:39 @3) + (1 @4)
ahr:122 max:160 shoes: Inov-8 X-Talon 230

Great fun on the MTB round the Callander trails.
12 PM

Running 1:06:07 intensity: (23 @0) + (5:29 @1) + (53:38 @2) + (6:04 @3) + (33 @4) 13.48 km (4:54 / km) +213m 4:33 / km
ahr:131 max:171

Straight out after the bike ride. Had a podcast in which was nice.

Thursday Apr 7, 2022 #

7 AM

Running 1:08:56 intensity: (26 @0) + (1:37 @1) + (1:02:09 @2) + (4:02 @3) + (42 @4) 12.85 km (5:22 / km) +246m 4:54 / km
ahr:134 max:171 shoes: Nike Pegasus Trail 3

Up to Beecraigs with Grace and then an utterly abject loop around Parkley in the howling wind and rain. Just totally miserable and my nose felt like it was gonna fall off. Pleased to get home.

Strength and Conditioning 40:00 [0]

Wednesday Apr 6, 2022 #

7 AM

Running 34:11 intensity: (12 @0) + (1:53 @1) + (31:58 @2) + (8 @3) 6.81 km (5:01 / km) +105m 4:40 / km
ahr:131 max:143 shoes: Brooks Trace 1 #2

Slightly grim morning shake.
10 AM

Running 18:26 intensity: (31 @0) + (40 @1) + (17:14 @2) + (1 @3) 3.54 km (5:12 / km) +19m 5:04 / km
ahr:132 max:146 shoes: Brooks Trace 1 #2

WU

Running 38:17 [4] 9.36 km (4:06 / km) +2m 4:05 / km
ahr:152 max:190 shoes: Brooks Hyperion

Solo track sesh
6x1k(2min shuffle), 400,300,200,100 (200 shuffle recovery)
Really grim day again - strong surplus headwind on k reps combined with some heavy rain at points.
Felt a bit sluggish to begin with but was slightly more pleased when the splits were getting down towards 3:02/3:01. Managed to just about get shifting on the shorter reps as well. Just one of those sessions which is really quite unpleasant and a bit of a mental battle. So all things considered, no harm done.

Running 10:53 intensity: (14 @1) + (10:25 @2) + (14 @3) 2.03 km (5:22 / km)
ahr:135 max:144 shoes: Brooks Trace 1 #2

WD

Tuesday Apr 5, 2022 #

7 AM

Running 11:37 intensity: (20 @0) + (52 @1) + (7:53 @2) + (2:32 @3) 2.08 km (5:35 / km)
ahr:132 max:148 shoes: Brooks Trace 1 #2

Strength and Conditioning 1:00:00 [0]

Much quieter this week. The gym literally plays the same 15 songs on repeat and apart from ‘the only way is up’ it really hurts.
8 AM

Running 10:23 [2] 2.03 km (5:08 / km) +31m 4:46 / km
ahr:141 max:149 shoes: Brooks Trace 1 #2

10 AM

Running 58:52 intensity: (15 @0) + (4:10 @1) + (44:16 @2) + (10:11 @3) 10.84 km (5:26 / km) +281m 4:48 / km
ahr:134 max:159 shoes: Nike Pegasus Trail 3

Monday Apr 4, 2022 #

10 AM

Running 1:11:43 intensity: (31 @0) + (2:28 @1) + (59:42 @2) + (8:12 @3) + (50 @4) 14.03 km (5:07 / km) +182m 4:48 / km
ahr:135 max:165 shoes: Nike Pegasus Trail 3

Mooch along to muiravonside, having not been for a long while. Could feel the weekend in the legs but nothing major.
As a side note, sam actually gave me an Easter egg on Sunday. Was slightly mortifying but also highly amusing and I’m really not complaining. I might start demanding food related debt from people more often, given that my current strike rate is 100%.
12 PM

Strength and Conditioning 25:00 [0]

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