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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Townley

In the 7 days ending Mar 24, 2019:

activity # timemileskm+mload
  Orienteering2 29:50 3.35(8:54) 5.39(5:32) 4219 /20c95%115.7
  Running trail/terrain3 15:01 1.74(8:37) 2.81(5:21)41.3
  Stretching/rolling1 10:00
  Running track/road1 8:17 0.81(10:11) 1.31(6:19) 1723.3
  Total6 1:03:08 5.91 9.51 5819 /20c95%180.4
  [1-5]5 52:34

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MoTuWeThFrSaSu

Sunday Mar 24, 2019 #

12 PM

Orienteering 9:09 intensity: (18 @0) + (8 @1) + (2:12 @2) + (6:08 @3) + (23 @4) 1.23 km (7:25 / km) +27m 6:40 / km
ahr:145 max:167 spiked:4/4c shoes: Inov8 mudclaw

First 4 controls of the middle, naving okay and mostly clean except for over aiming off on 2 and didn’t follow my plan on 3 so had to improvise but very minor things. Got v tired coming up the hill to 4 so stopped there

https://www.sroc.routegadget.co.uk/rg2/#367&co...

Orienteering 5:38 intensity: (17 @1) + (20 @2) + (5:01 @3) 0.98 km (5:45 / km)
ahr:147 max:156 spiked:5/5c shoes: Inov8 mudclaw

Had decided to walk back to the finish from 4 but perked up by the third gate and was like I might as well run especially as 4 minute man olly had just gone by and it was all downhill. Nav was pretty much perfect but was just taking it steady never pushing the pace at all so suprised and very very buzzed to find out I won that section of the course. Good signs for when I am back to running properly

https://www.sroc.routegadget.co.uk/rg2/#367&co...

A very fun weekend even if I did run far too much so will probably take a few days off to be safe
10 PM

Stretching/rolling 10:00 [0]

Saturday Mar 23, 2019 #

2 PM

Running track/road 4:09 intensity: (11 @1) + (26 @2) + (3:08 @3) + (24 @4) 0.64 km (6:30 / km) +17m 5:45 / km
ahr:152 max:175 shoes: Nike flats

WU with pippa

Orienteering 15:03 [5] 3.18 km (4:44 / km) +14m 4:38 / km
ahr:162 max:175 spiked:10/11c shoes: Nike flats

Ran steady off the start planning and Oing very well, the pre race plan was to just stop at 5 mins but felt good so kept on going with deteriorating nav until I completely crashed going to 12 and called it a day. Utterly stupid to do it and was fuming with myself after but good fun and wasn’t moving too slow. Many positives to take

Running track/road 4:08 intensity: (14 @0) + (6 @1) + (13 @2) + (3:35 @3) 0.67 km (6:09 / km)
ahr:145 max:161 shoes: Nike flats

WD with all the boys

Friday Mar 22, 2019 #

6 PM

Running trail/terrain 5:00 intensity: (17 @1) + (2:44 @2) + (1:59 @3) 0.92 km (5:28 / km)
ahr:139 max:146 shoes: Inov8 mudclaw

Ran slower, felt better and hr in a nicer place. Need to be a bit more disciplined to make sure I actually keep my precious 5 mins of running easy not get carried away in giddiness

Thursday Mar 21, 2019 #

6 PM

Running trail/terrain 5:00 intensity: (3 @1) + (26 @2) + (4:02 @3) + (29 @4) 0.96 km (5:13 / km)
ahr:155 max:165 shoes: Inov8 mudclaw

Opposite to yesterday, good at start then breathing hard towards the end for pretty much the exact same hr graph

Wednesday Mar 20, 2019 #

6 PM

Running trail/terrain 5:01 intensity: (2 @0) + (8 @1) + (18 @2) + (4:15 @3) + (18 @4) 0.94 km (5:22 / km)
ahr:155 max:167 shoes: Inov8 mudclaw

Bit grim to start but right as rain by the end and didn’t feel too bad afterwards, big wins

Tuesday Mar 19, 2019 #

Note
(rest day)

Just too tired, had a nap instead of running

Monday Mar 18, 2019 #

Note

Lot of running playing football in pe

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