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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: PeterM

In the 7 days ending Jul 10, 2022:

activity # timemileskm+mload
  Running11 5:08:47 35.17(8:47) 56.61(5:27) 75044867.2
  Orienteering8 4:12:48 22.28(11:21) 35.85(7:03) 71141089.3
  Strength and Conditioning 3 1:30:009270.0
  Total15 10:51:35 57.45 92.46 146295226.5
  [1-5]13 9:19:42

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MoTuWeThFrSaSu

Sunday Jul 10, 2022 #

8 AM

Running 54:05 intensity: (12 @0) + (26 @1) + (44:59 @2) + (8:28 @3) 10.34 km (5:14 / km) +90m 5:01 / km
ahr:137 max:149 shoes: Brooks Trace 1 #3

Morning miles with flurry including some strides. Asserted dominance over some dogs and were hollered at from a car - eventful stuff.

Saturday Jul 9, 2022 #

7 AM

Strength and Conditioning 15:00 [0]

11 AM

Orienteering 13:33 intensity: (15 @1) + (5:45 @2) + (7:17 @3) + (16 @4) 2.19 km (6:11 / km) +45m 5:37 / km
ahr:144 max:162 shoes: Brooks Trace 1 #3

Jog round AdaB model course.

Running 23:50 intensity: (13 @0) + (54 @1) + (15:45 @2) + (6:58 @3) 4.28 km (5:34 / km) +47m 5:16 / km
ahr:138 max:154 shoes: Brooks Trace 1 #3

Some additional miles with flurry.
5 PM

Running 35:42 intensity: (10 @0) + (1:51 @1) + (33:09 @2) + (32 @3) 6.3 km (5:40 / km) +43m 5:29 / km
ahr:132 max:148 shoes: Brooks Trace 1 #3

Lads run out - oppressive heat again but did some good geeking.

Friday Jul 8, 2022 #

Note

Forest races cancelled. As blackadder once said, ‘bugger.’ Watch this space.
C • - 2
7 AM

Strength and Conditioning 15:00 [0]

Had a bit of time so did this on the balcony. Hard surface meant limited range of exercises but was still worthwhile.
11 AM

Orienteering 43:16 intensity: (14 @0) + (42 @1) + (13:44 @2) + (27:54 @3) + (42 @4) 5.61 km (7:43 / km) +133m 6:54 / km
ahr:144 max:171 shoes: VJ IRock 3 #3

A heady mix of nasty veg and gorgeous forest. Just taking some shortcuts off ABOM middle and mostly spiking controls nicely.
5 PM

Running 12:27 intensity: (41 @1) + (7:24 @2) + (4:18 @3) + (4 @4) 2.26 km (5:30 / km) +31m 5:09 / km
ahr:136 max:160 shoes: Brooks Trace 1 #3

WU

Orienteering 16:18 intensity: (2:27 @2) + (3:10 @3) + (8:56 @4) + (1:45 @5) 3.03 km (5:22 / km) +23m 5:10 / km
ahr:162 max:183 shoes: Brooks Trace 1 #3

Sprintervals with flurry round Dornelas. Great course planned by Jim. Absolutely roasting (33/34 degrees) but pushed hard and ran well, always spotting the correct direction and executing.

Running 9:47 intensity: (6:11 @2) + (3:36 @3) 1.51 km (6:27 / km) +27m 5:56 / km
ahr:140 max:149 shoes: Brooks Trace 1 #3

WD. Pete was on hand with wet sponges afterwards and that was possibly the best 15 seconds of my life.

Thursday Jul 7, 2022 #

10 AM

Running 6:37 intensity: (10 @0) + (22 @1) + (5:15 @2) + (50 @3) 1.11 km (5:59 / km) +31m 5:14 / km
ahr:134 max:152 shoes: VJ IRock 3 #3

WU

Orienteering 51:54 intensity: (5 @1) + (9:53 @2) + (30:22 @3) + (11:34 @4) 6.83 km (7:36 / km) +202m 6:37 / km
ahr:152 max:174 shoes: VJ IRock 3 #3

Long style ints with Sam on Sequeiros at an easy pace. Focussing on getting the head out the map which went well on the whole. Absolutely prime forest for the vast majority.
Rather embarrassing moment when we messed up right in front of the entire Australian team, although I would say I was only 30% to blame. Some light trolling ensued in the aftermath - hostilities resume tomorrow.

Running 8:07 intensity: (7:32 @2) + (35 @3) 1.49 km (5:28 / km)
ahr:136 max:147 shoes: VJ IRock 3 #3

WD
2 PM

Running 6:14 intensity: (11 @1) + (5:16 @2) + (47 @3) 1.03 km (6:03 / km) +10m 5:45 / km
ahr:136 max:154 shoes: VJ IRock 3 #3

WU

Orienteering 31:12 intensity: (17 @1) + (13 @2) + (10:39 @3) + (20:01 @4) + (2 @5) 4.74 km (6:35 / km) +109m 5:54 / km
ahr:161 max:179 shoes: VJ IRock 3 #3

Middle relevant terrain. New course on the area where I completely messed up our middle race sim back in January, so I was keen for redemption. Slight banana to #1 but apart from that all good. Picked the pace up for the second loop and was navigating really well which was pleasing.
Cracking area.

Running 6:37 intensity: (5 @2) + (6:32 @3) 1.13 km (5:52 / km) +12m 5:35 / km
ahr:150 max:156 shoes: VJ IRock 3 #3

WD. Hot.

Wednesday Jul 6, 2022 #

10 AM

Running 7:28 intensity: (15 @0) + (7 @1) + (5:02 @2) + (2:04 @3) 1.27 km (5:53 / km) +33m 5:12 / km
ahr:136 max:150 shoes: VJ IRock 3 #3

WU with Sam and Tom through the pines.

Orienteering 48:21 intensity: (1:21 @2) + (35:20 @3) + (11:40 @4) 5.74 km (8:25 / km) +107m 7:42 / km
ahr:155 max:170 shoes: VJ IRock 3 #3

Pinheiro control pick.
Great to be back - did do this course back in January but saw absolutely no harm in running it again as I’d mostly forgotten it anyway. Few wee early wobbles but navigated nicely nearly all the way apart from a couple of late controls. Just wasn’t being quite purposeful enough I think. Overall though, great fun - helped by the forest being way more runnable through some thinning!
2 PM

Orienteering 32:17 intensity: (36 @1) + (7:21 @2) + (22:35 @3) + (1:45 @4) 4.1 km (7:53 / km) +57m 7:22 / km
ahr:147 max:168 shoes: VJ IRock 3 #3

Some more easy forest training at dos caminhos. Some foul vegetation in parts so did some pick and choose orienteering, which was probably a good call under time pressure. Trying to simplify and get my head out the map more.
5 PM

Running 11:29 [2] 2.15 km (5:21 / km) +44m 4:51 / km
ahr:145 max:163 shoes: Brooks Trace 1 #3

WU

Orienteering 15:57 intensity: (13 @2) + (11 @3) + (14:36 @4) + (57 @5) 3.61 km (4:25 / km) +35m 4:12 / km
ahr:173 max:182 shoes: Brooks Trace 1 #3

Beselga sprint. Crazy map with some pretty dodgy overlay caused some difficulties but the main aim was to keep contact at all times, which was almost entirely successful. Pleasing compared to January’s attempts. 2 actual mistakes - again, just not being careful enough.

Running 6:04 [2] 1.03 km (5:54 / km)
ahr:144 max:173 shoes: Brooks Trace 1 #3

WD

Tuesday Jul 5, 2022 #

7 PM

Running 41:58 intensity: (13 @0) + (10:56 @1) + (27:41 @2) + (3:08 @3) 7.61 km (5:31 / km) +127m 5:05 / km
ahr:128 max:150 shoes: Brooks Trace 1 #3

Easy post-travel jog with Jim, Ollie and Tom from the hotel. Needed after a very long day. Lovely evening vibes and a nice wee trail to run on, with some excellent chat. Job done.

Monday Jul 4, 2022 #

7 AM

Running 56:29 intensity: (24 @0) + (6 @1) + (36:58 @2) + (19:00 @3) + (1 @4) 10.65 km (5:18 / km) +226m 4:48 / km
ahr:140 max:162 shoes: Nike Pegasus Trail 3

Easy beecraigs loop. Felt absolutely fine, which was a relief. Seems yesterday was just a blip.
10 AM

Running 10:34 intensity: (2 @0) + (20 @1) + (6:39 @2) + (3:11 @3) + (22 @4) 2.21 km (4:46 / km)
ahr:140 max:166 shoes: Brooks Trace 1 #3

To gym.

Running 11:19 intensity: (27 @1) + (6:51 @2) + (4:01 @3) 2.23 km (5:04 / km) +30m 4:45 / km
ahr:139 max:153 shoes: Brooks Trace 1 #3

From gym.

Strength and Conditioning 1:00:00 [0]

Slightly reduced main set but increased the weight.

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