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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sheap

In the 30 days ending Nov 30, 2019:

activity # timemileskm+m
  Orienteering 8 6:15:53 17.07(22:01) 27.47(13:41) 349
  Cycling 4 2:00:02 30.32(3:58) 48.8(2:28)
  S + C6 1:40:00
  Running 4 1:24:27 2.69(31:23) 4.33(19:30) 188
  Total16 11:20:22 50.08 80.6 538
  [1-5]16 10:00:39

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Friday Nov 29, 2019 #

Note
(sick)

Tuesday Nov 26, 2019 #

8 PM

S + C 30:00 [3]

Sunday Nov 24, 2019 #

10 AM

Running 21:54 intensity: (2:23 @0) + (6:44 @1) + (7:45 @2) + (4:53 @3) + (9 @4) 1.21 km (18:08 / km) +119m 12:10 / km
ahr:138 max:179

Orienteering 46:26 intensity: (8:29 @0) + (20:04 @1) + (13:35 @2) + (4:18 @3) 2.6 km (17:52 / km) +69m 15:46 / km
ahr:133 max:173

Orienteering 16:14 intensity: (2:48 @0) + (7:59 @1) + (4:05 @2) + (1:22 @3) 0.93 km (17:24 / km) +22m 15:35 / km
ahr:132 max:164

Running 20:53 intensity: (9:36 @0) + (7:42 @1) + (30 @2) + (3:05 @3) 1.0 km (20:52 / km)
ahr:116 max:147

Saturday Nov 23, 2019 #

10 AM

Running 7:50 intensity: (1:44 @0) + (2:31 @1) + (1:08 @2) + (2:27 @3) 0.29 km (27:23 / km) +11m 23:02 / km
ahr:118 max:156

Orienteering 1:32:49 intensity: (18:30 @0) + (32:30 @1) + (27:00 @2) + (12:14 @3) + (2:31 @4) + (4 @5) 5.16 km (17:59 / km) +122m 16:05 / km
ahr:136 max:186

Great tower trudging.

Running 9:23 intensity: (4:47 @0) + (4:00 @1) + (11 @2) + (25 @3) 0.6 km (15:43 / km) +51m 10:59 / km
ahr:120 max:143

2 PM

Orienteering 48:27 intensity: (1:16 @0) + (19:45 @1) + (24:43 @2) + (2:43 @3) 2.8 km (17:20 / km) +18m 16:47 / km
ahr:139 max:172

Esthwaite.
5 PM

Orienteering 12:58 intensity: (24 @0) + (14 @1) + (5:34 @2) + (2:49 @3) + (1:01 @4) + (2:56 @5) 1.78 km (7:17 / km) +12m 7:03 / km

Biggest Race Of The Year

Wednesday Nov 20, 2019 #

6 PM

Cycling 30:02 [3] 11.3 km (2:39 / km)

S + C 15:00 [3]

Tuesday Nov 19, 2019 #

Cycling 30:00 [3] 15.0 km (2:00 / km)

5 min wu and wd
1 min on 1 mi off for rest
6 PM

S + C 15:00 [3]

Monday Nov 18, 2019 #

5 PM

Cycling 30:00 [3] 10.5 km (2:51 / km)

Clinging on to fitness.

S + C 15:00 [3]

Bench press and bands.

Sunday Nov 17, 2019 #

11 AM

Running 3:24 intensity: (14 @0) + (4 @1) + (2:21 @2) + (40 @3) + (5 @4) 0.49 km (6:54 / km) +1m 6:49 / km
ahr:151 max:175

Orienteering 36:43 [4] 5.27 km (6:58 / km)

British schools champs
No mistakes and steady pace the whole way meant got the win. Control descriptions didn’t match the controls so some legs were voided luckily for me (5 mins looking for 154 on a path junction, kept finding 144 on earth wall which was actually the right control). Ankle taped and wearing a metal plated brace so felt sturdy.

Saturday Nov 16, 2019 #

10 AM

Orienteering 1:10:08 intensity: (2:38 @0) + (19:10 @1) + (32:28 @2) + (10:25 @3) + (4:41 @4) + (46 @5) 4.74 km (14:48 / km) +91m 13:30 / km
ahr:148 max:190

Navigating. Corridor. Sketch map. So unfit.
1 PM

Orienteering 12:26 intensity: (5 @0) + (27 @1) + (4:35 @2) + (3:22 @3) + (3:28 @4) + (29 @5) 1.19 km (10:29 / km) +15m 9:52 / km
ahr:166 max:188

Shadowing.

Running 21:03 intensity: (9:53 @0) + (3:19 @1) + (4:15 @2) + (3:30 @3) + (6 @4) 0.75 km (28:13 / km) +7m 27:02 / km
ahr:121 max:179

Wednesday Nov 13, 2019 #

Note

Unfortunately ankle swelled back up and is still swollen and blue so have been told I can’t cycle till I get the swelling down. Really annoying as it doesn’t feel too painful if I keep it straight. Tried to sneak into PE to do dodgeball but they kicked me out because apparently it looks pretty bad but still got about 15 mins of exercise today ayy.

Saturday Nov 9, 2019 #

10 AM

Orienteering 39:42 intensity: (16:56 @0) + (9:38 @1) + (7:59 @2) + (5:09 @3) 3.0 km (13:14 / km)
ahr:121 max:166

Coached some newbies. Then did a yellow (May have jogged the run in) and then did a control pick I made up. Watch ran out think I did ~4.5k in total. Heavily taped ankle felt good.

Friday Nov 8, 2019 #

S + C 15:00 [3]

Bench press
6 PM

Cycling 30:00 [3] 12.0 km (2:30 / km)

Going to have a very grey log for a while.
Off crutches already recovering so well it’s defo not going to be 6-8 weeks.

Tuesday Nov 5, 2019 #

7 PM

S + C 10:00 [3]

Bench press. Hopefully try doing some cycling soon:) Have managed to get down to one crutch and weight baring now so on the mend. Still pretty swollen and dark blue along the side of my foot which is pretty.

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