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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sheap

In the 30 days ending Jun 30, 2019:

activity # timemileskm+m
  S + C9 7:10:00 6.83 11.0 100
  Running 15 5:34:40 32.38(10:20) 52.1(6:25) 316
  XC hike1 1:52:11 6.22(18:02) 10.01(11:12) 310
  Orienteering 4 1:38:43 10.66(9:16) 17.15(5:45) 149
  Tennis1 1:00:00 3.52(17:02) 5.67(10:35)
  Total28 17:15:34 59.61 95.93 875
  [1-5]28 15:37:32

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Sunday Jun 30, 2019 #

1 PM

Running 1:36 [3] 0.18 km (9:02 / km)

Saturday Jun 29, 2019 #

5 PM

Orienteering 32:45 intensity: (21 @0) + (2:18 @1) + (7:41 @2) + (13:25 @3) + (6:06 @4) + (2:54 @5) 4.23 km (7:45 / km) +84m 7:02 / km
ahr:168 max:191

Training for YBT in 32 degrees:)
Warm up, route choice course with nick, relay, hotdog eating.

Friday Jun 28, 2019 #

5 PM

Running 10:18 intensity: (11 @1) + (5:45 @2) + (48 @3) + (2:03 @4) + (1:31 @5) 2.25 km (4:35 / km) +23m 4:22 / km
ahr:161 max:186

I don’t know what this is.

Thursday Jun 27, 2019 #

8 PM

S + C 40:00 [3]

3 work outs with dad (core, glutes, legs). Very tiring. Did lots and lots of plank.

Earlier today was shearing sheep for 2 hours and flipping them over which was very fun/hard but also physical so arms pretty deaf.

Wednesday Jun 26, 2019 #

6 PM

Running 15:17 intensity: (57 @0) + (5:19 @1) + (8:13 @2) + (46 @3) + (2 @4) 1.27 km (12:04 / km) +3m 11:55 / km
ahr:141 max:176

Wu strides hurdles etc

Running intervals (Track) 3:55 [4] 1.32 km (2:58 / km) +5m 2:55 / km
ahr:149 max:184

First time back running basically since GCSE’s and the colds almost gone:)
150,250,150,250,150,300
Haven’t lost too much fitness luckily but haven’t done any distance in yonks so we’ll see. (51s for 300 but don’t remember other times).

Running 6:12 intensity: (5:20 @1) + (33 @2) + (18 @3) + (1 @4) 0.41 km (15:10 / km)
ahr:132 max:175

Wd dodging spikes w Paige

Tuesday Jun 25, 2019 #

S + C (himalayan balsam pulling) 2:00:00 [2] 10.6 km (11:19 / km) +100m 10:49 / km
shoes: Scruffy x talons

Really hot today and did 20000 steps doing this so not running tonight but hopefully back for track Wednesday tomorrow.

Monday Jun 24, 2019 #

8 PM

S + C 30:00 [3]

Yay:)

Sunday Jun 23, 2019 #

Note
(sick)

Friday Jun 21, 2019 #

Note
(sick)

Wednesday Jun 19, 2019 #

Note

Had been fighting off a virus during last week of exams but seems to have taken hold now:( not allowed to do athletics which is really annoying but need to get better for the next two weeks.

Tuesday Jun 18, 2019 #

8 AM

XC hike 1:52:11 intensity: (1:20:36 @0) + (21:04 @1) + (2:12 @2) + (8:19 @3) 10.01 km (11:12 / km) +310m 9:42 / km
ahr:116 max:159

Monday Jun 17, 2019 #

12 PM

Running 1:52 intensity: (19 @1) + (1:31 @2) + (2 @3) 0.21 km (8:53 / km)
ahr:144 max:152

Track at school picnic.
7 PM

Running 24:53 intensity: (33 @0) + (1:29 @1) + (15:00 @2) + (4:12 @3) + (2:51 @4) + (48 @5) 5.69 km (4:23 / km)
ahr:158 max:201

Athletics on the cricket field
400m,800m,1200m,1200m,800m,400m + wu
Fields are my enemy at the moment so a rather gruelling session.

Running 13:04 intensity: (1:04 @1) + (4:36 @2) + (1:47 @3) + (5:37 @4) 1.45 km (9:00 / km) +17m 8:31 / km
ahr:160 max:183

Wd explaining to running punters that orienteering isn’t DofE.

Sunday Jun 16, 2019 #

Note

Have bad hay fever plus a cold so not allowed to run. Hopefully can go to athletics tomorrow.
C • Whoo 5
12 PM

S + C (Climbing ) 1:30:00 [3]

Friday Jun 14, 2019 #

6 PM

S + C 10:00 [3]

Just a quick one before eating too much later. Ayyyyy doneeee I’ll run again now:)

Wednesday Jun 12, 2019 #

9 AM

Running intervals 38:38 intensity: (1:10 @1) + (16:59 @3) + (17:19 @4) + (3:10 @5) 6.5 km (5:57 / km)
ahr:174 max:191 shoes: Nike zoom elite

Track Wednesday:)
3 x 300m 3 x 200m + wu and wd (walk recovery)
Fairly consistent times but bit bummed as have lost some fitness due to GCSEs heyho 1 to go:))))))
Grim weather and forgot spikes so a nice combo, ice skating is fun.

Tuesday Jun 11, 2019 #

7 PM

Running (Easy) 49:31 intensity: (7 @0) + (2:51 @1) + (5:30 @2) + (22:34 @3) + (15:04 @4) + (3:25 @5) 8.31 km (5:57 / km) +197m 5:19 / km
ahr:174 max:189

A very mixed bundle. Longish run (meant to be 6k but couldn’t resist) + hill reps + (trying) segments + downhill sprinting. Met a lot of things also nice to get some chilled running in for the first time in yonks.

Couldn’t stop sneezing the whole way round, nose running and eyes extremely itchy. Lacrimal caruncle swollen. No clue what it is but heyho:)

Sunday Jun 9, 2019 #

3 PM

S + C 1:30:00 [3] 0.4 km (3:46:08 / km)
ahr:90 max:149

Indoor rock climbing and gym work. V intense. Was actually 3 hours but will probably get blocked if I log that.
C • speedy 2

Saturday Jun 8, 2019 #

Note

A very sparse week of training but it is what it is and will get back on the train in a week:)
10 AM

Running 34:45 intensity: (7:33 @0) + (12:13 @1) + (7:19 @2) + (7:15 @3) + (25 @4) 2.41 km (14:23 / km)
ahr:135 max:177

Wu then quick planning on old maps.

Orienteering 35:12 intensity: (21 @0) + (1:47 @1) + (2:34 @2) + (10:52 @3) + (17:55 @4) + (1:43 @5) 6.14 km (5:44 / km) +42m 5:33 / km
ahr:172 max:200

Pairs quick decisions- good stuff and practicing spotting routes in a speedy manner.
Flow- not slowing at the controls and accelerating out plus knowing exit directions. Really enjoyed, even joined in a football match by accident.
Pairs map memory- good stuff was tiring slightly towards the end but still sub 4:30’s so that alright for me.
Distractions- running similar course to someone else and not budging. Spiked all the controls which was satisfying BUT IT WAS IN A PARK SO DOESN’T COUNT.
Had controls out there on air so could really practice flow so beneficial.
1 PM

Orienteering 13:21 intensity: (4 @2) + (2:28 @3) + (20 @4) + (10:29 @5) 3.15 km (4:14 / km)
ahr:191 max:201

Relay.
Long (2.3k) trying to stick with Tommy and Alex. About 10m behind the whole way so good running.
Short(1.8k) passed quite a few and was great fun as felt like I was in a shower it was raining so much.

Running 14:31 intensity: (4:23 @0) + (4:50 @1) + (4:40 @2) + (38 @3) 1.71 km (8:31 / km)
ahr:129 max:157

Collecting controls

Thursday Jun 6, 2019 #

S + C 10:00 [3]

Wednesday Jun 5, 2019 #

Running 5:00 [3] 0.6 km (8:20 / km)

4 PM

Running 27:06 [4] 4.01 km (6:46 / km) +20m 6:36 / km

Pyramid session with dad post Espańol pre Maths and History:)
2 min 1 min 30 15 15 30 1 2

Tuesday Jun 4, 2019 #

9 PM

S + C 18:00 [3]

Had no time for track Tuesday so did this instead. Apparently I am a disgrace to humanity:)
C • Disgrace 3

S + C 7:00 [3]

Monday Jun 3, 2019 #

Note

have misplaced watch so all activities are educated guesses or other peoples data for the time being.
12 PM

Running 20:00 [3] 2.5 km (8:00 / km) +50m 7:16 / km

W Tom and dog
8 PM

Running 10:08 [4] 3.54 km (2:52 / km)
shoes: Nike zoom elite

2 x 90, 4 x 60, 4 x 30, 4 x 15 (=recovery)
On the cricket field with a big group tonight. Getting round once and to the toilet block for the 90's, once round for 60's, and slightly more than half for the 30's. Not far behind Stan for the 15's but he has lots of excuses. Fun session.

Running 10:06 [3] 1.84 km (5:29 / km)

The recovery between reps/trying to catch up with the guys for the start.

Running 15:03 [3] 2.56 km (5:53 / km)

Wu with TJ, tom, Stan, brad, and ollie. A wee bit fast there then slow stretches and the full shebang on the pitch.

Running 11:03 [3] 1.89 km (5:51 / km)

Wd pretty slow as people felt sick.

Sunday Jun 2, 2019 #

9 PM

S + C 15:00 [4]

Leg push up thing with weights and then the usual bar stuff.

Saturday Jun 1, 2019 #

10 AM

Running 9:42 intensity: (2:55 @0) + (1:23 @1) + (4:44 @2) + (40 @3) 0.97 km (10:00 / km)
ahr:135 max:172

11 AM

Orienteering 17:25 intensity: (16 @0) + (17 @1) + (4:26 @2) + (6:09 @3) + (3:17 @4) + (3:00 @5) 3.63 km (4:48 / km) +23m 4:39 / km
ahr:183 max:196

Warden Park Sprint 8th (1st W)
Blimey is very hot out. Pretty minimal area but good fun chasing down Anna even though the stomach wasn’t happy. Nav good, quick decisions and decent route choices. Yet again got beaten by my lil bro by 20 seconds:/ But ayy good day out and even won £30 :)
12 PM

Running warm up/down 12:00 [3] 2.5 km (4:48 / km)

7 PM

Tennis (Tennis ) 1:00:00 [3] 5.67 km (10:35 / km)

Well was actually tiring like and played for a solid 2:30 hours but think attack point would block me if I logged that.

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