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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: PeterM

In the 7 days ending May 8:

activity # timemileskm+mload
  Running13 7:21:55 54.66(8:05) 87.96(5:01) 55063854.8
  Orienteering4 2:48:43 14.06(12:00) 22.62(7:27) 48727651.6
  Strength and Conditioning 3 2:05:0012875.0
  Total15 12:15:38 68.71 110.58 1037104381.4
  [1-5]13 10:06:11

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MoTuWeThFrSaSu

Sunday May 8 #

4 AM

Running 19:15 [2] 3.81 km (5:03 / km) +42m 4:47 / km
ahr:161 max:175 shoes: VJ IRock 3 #2

WU - feeling surprisingly awake considering the 1.30 alarm

Orienteering 43:30 intensity: (7 @0) + (14 @1) + (9 @2) + (3:44 @3) + (19:02 @4) + (20:14 @5) 7.98 km (5:27 / km) +166m 4:56 / km
ahr:174 max:190 shoes: VJ IRock 3 #2

Tiomila 8th leg (unforked)
Ludicrously early start but I was feeling very awake and fresh for this. Much appreciated being able to see the first 4 legs of my course whilst in the changeover area thanks to the big screen - cheers TV people.
Antti told me that I would be setting off at the back of a pack so it was my job to lay down a filthy one man banter start and get onto them asap. Embraced full M12 mode and went for it off the handover and caught them by the start kite/first control.
Took the lead at this point and ploughed on down the path towards a pretty tricky control approach. Went safe and high which worked well - spiked it. From this point on I knew that my KR shirt was a sort-of curse and people were very much following my lead in terms of nav. Next few controls didn’t pose much in the way of tricky O and the speed stayed high and no one got dropped.
Next excitement occurred on the way to #8 when we sighted the next pack ahead of us. Caught them (about 5 guys) and moved to the front pretty much straight away. Third to last was my only real mistake when some whopper from Arhus finally did some leading only to take us to the wrong gaffle. Knew we’d swung left and corrected no bother though.
From then it was just a straight foot race to the finish and I kept the hammer down all the way.
Unfortunately our 9th leg had a bit of a mare but Guilhem finished strong to take 35th overall and 2nd out of the second teams, behind gothenburg.
Overall a great team performance and no complaints whatsoever with the run. Course was way easier than the training we had been doing which just meant I could focus more on the speed. Ended up *only* 4.5 mins down on kasper for the split which I’ll take any day. Fantastic experience for a first big scandi relay - onwards!

Running 16:02 intensity: (4:55 @1) + (8:44 @2) + (2:23 @3) 2.4 km (6:41 / km) +19m 6:26 / km
ahr:128 max:159 shoes: VJ IRock 3 #2

WD with Max. Lots of big names doing laps of the car park let me tell you.

Saturday May 7 #

10 AM

Running 55:33 intensity: (31 @0) + (3:18 @1) + (51:32 @2) + (12 @3) 11.02 km (5:03 / km) +172m 4:41 / km
ahr:128 max:146 shoes: Nike Pegasus Trail 3

Team jogging. Possibly the most coordinated run I've ever been on in terms of clothing - impressive stuff. Considering my KR stash currently amounts to one race top I *borrowed*, definitely not stole, gg's lovely gilet for the run. First time ever running in gilet and I'm still to be completely sold on its utility, even if it looks very nice. But it does have some very knowledgable and sensible people gunning for it so that must count for something. Will have to try again next month in Finland. Feel like if I pulled off that kind of mellarky in Cambridge it would be the firing squad for me.

Friday May 6 #

9 AM

Running 8:12 intensity: (22 @0) + (38 @1) + (6:33 @2) + (31 @3) + (8 @4) 1.46 km (5:36 / km) +38m 4:57 / km
ahr:130 max:166 shoes: VJ IRock 3 #2

WU with max

Orienteering 37:08 intensity: (21 @0) + (13 @1) + (2:56 @2) + (28:52 @3) + (4:46 @4) 4.3 km (8:39 / km) +86m 7:51 / km
ahr:153 max:166 shoes: VJ IRock 3 #2

Tiomila training #2
Absolute orienteering paradise today. Some sublime sections of quintessential scandi skog - doesn’t get much better than that. Some rough bits as well but overall kept the nav pretty tight.
Biggest mistake was not having a good attackpoint before a very technical rocky section - relocated as well. Finished well after that, seeing Tomas and Max quite a lot. Dreamy stuff.

Running 12:05 intensity: (56 @1) + (8:38 @2) + (2:31 @3) 1.73 km (6:59 / km) +64m 5:54 / km
ahr:133 max:159 shoes: VJ IRock 3 #2

WD with Tomas
3 PM

Running 9:32 intensity: (11 @0) + (25 @1) + (6:17 @2) + (2:32 @3) + (7 @4) 2.01 km (4:44 / km)
ahr:138 max:163 shoes: VJ IRock 3 #2

WU

Orienteering 34:28 intensity: (7:39 @2) + (25:41 @3) + (1:08 @4) 4.53 km (7:37 / km) +161m 6:28 / km
ahr:148 max:166 shoes: VJ IRock 3 #2

Model training. Very varied forest - some lovely bits and some grotty bits as well. Navved well throughout though and kept things very much in check. Shorter than I would have liked but I didn’t want to keep the guys I was sharing a car with waiting for too long cos that would be poor form.

Running 10:20 intensity: (11 @0) + (20 @1) + (5:03 @2) + (4:46 @3) 2.09 km (4:56 / km) +13m 4:47 / km
ahr:140 max:153 shoes: VJ IRock 3 #2

WD - bumped into Ralph and josh which was fun.

Thursday May 5 #

6 AM

Running 33:53 intensity: (20 @0) + (12 @1) + (28:25 @2) + (4:56 @3) 7.04 km (4:49 / km) +1m 4:49 / km
ahr:138 max:154 shoes: Brooks Trace 1 #2

Shake and vote
6 PM

Running 11:09 intensity: (12 @0) + (11 @1) + (10:32 @2) + (12 @3) + (2 @4) 1.84 km (6:03 / km) +74m 5:02 / km
ahr:133 max:160 shoes: VJ IRock 3 #2

WU with Grace

Orienteering 53:37 intensity: (1:15 @1) + (17:57 @2) + (33:48 @3) + (37 @4) 5.82 km (9:13 / km) +75m 8:39 / km
ahr:144 max:163 shoes: VJ IRock 3 #2

Sweden! So good to be back here after nearly *4* years - shameful stuff. A little spot of pre-Tio training. Was originally going to do this at night but I managed to sneak in a daytime session with Grace which was much appreciated. Would have really struggled with this at night.
Forest was pretty rough going and highly technical in many places. Took it very easy, just trying to work out what was what. Overall, went very well - only a couple of small misses in total. Spiked the hardest control as well which was a big win. Good fun - great to be back!

Wednesday May 4 #

6 AM

Strength and Conditioning 40:00 [0]

7 AM

Running 32:15 [2] 6.62 km (4:52 / km) +2m 4:52 / km
ahr:136 max:167 shoes: Brooks Trace 1 #2

Morning shake with Liam.
2 PM

Running 24:48 intensity: (43 @0) + (1:17 @1) + (22:24 @2) + (24 @3) 5.02 km (4:56 / km) +32m 4:47 / km
ahr:130 max:145 shoes: Brooks Trace 1 #2

WU with James and Maia

Running 33:10 intensity: (2 @0) + (2:30 @1) + (9:10 @2) + (6:45 @3) + (13:59 @4) + (44 @5) 6.45 km (5:09 / km) +19m 5:04 / km
ahr:152 max:181 shoes: Brooks Trace 1 #2

Another hareys 'session'/nomination for national comedy lifetime achievement award
~2k tempo(3mins), 3x 60(2mins), 45(90), 30(3mins)
A solid sesh, just silly rest. Tempo was nice and then the short reps were pretty decent as well - moving well with the rest of the group. Particularly enjoyed the 30, which we did as a 200 drag race towards the building. A real danger rep - how far can you start without slamming into it. Immature behaviour, but it's the stuff of dreams really.

Running 25:31 intensity: (25 @0) + (41 @1) + (16:26 @2) + (7:59 @3) 5.0 km (5:06 / km)
ahr:135 max:152 shoes: Brooks Trace 1 #2

WD with Neil and Henry

Tuesday May 3 #

6 AM

Running 8:29 intensity: (18 @0) + (22 @1) + (7:49 @2) 1.62 km (5:15 / km)
ahr:126 max:134 shoes: Brooks Trace 1 #2

Back to college.

Strength and Conditioning 25:00 [0]

7 AM

Running 1:01:57 [2] 13.77 km (4:30 / km) +37m 4:26 / km
ahr:155 max:176 shoes: Brooks Trace 1 #2

Steadier mooch out to girton with rennie, ewan and maia. Thoroughly enjoyed.

Monday May 2 #

6 AM

Running 11:25 intensity: (10 @0) + (14 @1) + (10:50 @2) + (11 @3) 2.28 km (5:00 / km) +3m 4:59 / km
ahr:132 max:144 shoes: Brooks Trace 1 #2

To gym
7 AM

Strength and Conditioning 1:00:00 [0]

No music meant that the only thing I had to listen to was others’ breathing. Positively melodious. Livened up by some whopper doing sprints in the gym - thought someone had died.
8 AM

Running 11:31 intensity: (20 @0) + (15 @1) + (10:56 @2) 2.25 km (5:07 / km)
ahr:132 max:140 shoes: Brooks Trace 1 #2

From gym
4 PM

Running 56:48 intensity: (14 @0) + (1:34 @1) + (52:53 @2) + (1:05 @3) + (1:02 @4) 11.54 km (4:55 / km) +34m 4:51 / km
ahr:132 max:171 shoes: Brooks Trace 1 #2

Hill loop with Maya and rennie. Very muggy and lots of flies but nice chat meant it ticked by nicely. Had a pretty considerable break at the top of the hill to get rid of two extremely annoying puppies who refused to go back to their owner. Played a fun game of how agreeably can I exchange pleasantries and sympathy with the owner from afar whilst simultaneously going full hushed malcolm tucker on those wee nuisances. I thoroughly enjoyed this game.

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