Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sheap

In the 7 days ending Nov 22, 2018:

activity

time

miles

Orienteering

3:46:50

20.63

(11:00)

33.19

(6:50)

460

13 /

34c

38%

Running

1:32:58

12.73

(7:18)

20.48

(4:32)

S + C

1:00:00

Total

6:19:48

33.35

53.68

520

13 /

34c

38%

averages - sleep:8.7 rhr:53

2:19

0:00

» now

Thursday Nov 22, 2018 #

Orienteering 47:32 [4] *** 6.3 km (7:33 / km) +164m 6:41 / km
ahr:129 max:173 spiked:13/20c rhr:53 slept:9.0 shoes: New x talons

Kent Night Cup. 20 controls did the strangest route possible need to think more before running off. Had attack points in mind thanks to the v helpful comments ta and pretty solid finding them. 2 controls were a bit dodge (5 mins) made a few distance judgement errors but an improvement on the last night-O :)

C • proud 2

Running 5:59 [5] 1.1 km (5:26 / km) +19m 5:00 / km

Lost shoe

7 PM

Running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: New x talons

Wednesday Nov 21, 2018 #

7 AM

Running 32:59 [4] 6.7 mi (4:55 / mi)
ahr:145 max:193 rhr:53 slept:8.45 shoes: Blue + pink waves inov8

3 sets of 5 300m (miss out one). Pretty consistent pace for me and bombed last one woo. Have a creaky ligament in my toe but niggle in other foot better woo.

Tuesday Nov 20, 2018 #

4 PM

Running 20:00 [1] 3.9 km (5:08 / km)
shoes: Scruffy x talons

Monday Nov 19, 2018 #

Note

Not doing athletics because peer pressured into having a rest day. Also looked at splits from nights and had fastest run in that’s what matters.

10 AM

S + C 1:00:00 [3]

Sunday Nov 18, 2018 #

12 PM

Running warm up/down 24:00 [1] 2.7 km (8:53 / km) +41m 8:16 / km
shoes: Scruffy x talons

Shadowing a 7 year old/ warm up

Orienteering 39:56 [3] *** 5.7 km (7:00 / km) +90m 6:30 / km
shoes: Scruffy x talons

Tilgate Level C. V slow jog. Not sure why but feel pretty dead. Quite a full on weekend for me. Still going to try do athletics tomorrow
Niggle in foot persistently letting me know it was there

C • No need in athletics 6

Saturday Nov 17, 2018 #

6 AM

Orienteering race (Night O) 1:01:15 [3] ***** 5.9 mi (10:23 / mi) +55m 10:05 / mi
spiked:0/14c shoes: New x talons

SE night champs- controls weren’t in v nice places so I didn’t find them and gave up and I should quit orienteering. Course supposed to be 2.8 took a v speedy 75 mins and did almost 6k. A solid 40 mins to #6 never found it wven though found 7 about 10 times. I made a lot of squiggles. After 10 mins to #8 and 20 mins to #9 didn’t find the rest and decided to give up cuz my hands were blue n I was sad. V much hate night o which is great cuz southern nights next wknd:))I guess I got my money’s worth....
Still felt niggle in foot but that’s the least of the problems.

C • don’t 11

4 PM

Orienteering 1:00:08 [3] *** 9.3 km (6:28 / km) +151m 5:59 / km
ahr:146 max:179 shoes: Scruffy x talons

After getting v lost to the start (doing 2k extra) embarked on a thrilling day of training in the brambles:) did re location, long + short, map memory in pairs, corridor and windows. Pretty good on most of them but the m14’s put out the controls so in questionable places.
Not v important but every time I jumped over anything outside of left foot had a sharp pain probs nothing though.

6 PM

Orienteering 17:59 [3] ** 2.4 km (7:30 / km)
rhr:53 shoes: Scruffy x talons

Clocks. By accident started going anti clockwise then realised. 3 controls later found Adam going anti clockwise oops

11 PM

Note

SE nights tonight so didn’t go full out on clocks

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