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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AMethven

In the 31 days ending Oct 31, 2021:

activity # timemileskm+m
  Orienteering7 6:22:32 38.8(9:52) 62.44(6:08) 44119 /24c79%
  Running12 6:17:30 43.72 70.36 176
  S&C2 1:40:00
  exercise bike2 30:00
  Circuits1 17:00 1.18(14:24) 1.9(8:57)
  Total20 15:07:02 83.7 134.7 61719 /24c79%

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Sunday Oct 31, 2021 #

Orienteering 1:04:58 [4] 11.14 km (5:50 / km) +87m 5:37 / km
spiked:19/24c

Brown course (9.1km). Only real mistake was a minute or so on the 23rd control with a parallel error.

Saturday Oct 30, 2021 #

Running race 18:50 [4] 5.0 km (3:46 / km)

First ever parkrun. Fairly muddy but completely flat. I'm pretty happy with this time, but can definitely improve.

Friday Oct 29, 2021 #

Orienteering 22:24 [3] 2.87 km (7:48 / km) +11m 7:39 / km

SCOA training day. Loop 1

Orienteering 17:46 [3] 2.43 km (7:19 / km) +16m 7:05 / km

Map memory course

Orienteering 16:24 [3] 2.12 km (7:44 / km) +10m 7:33 / km

Talk-O

Orienteering 37:19 [3] 5.81 km (6:25 / km) +37m 6:13 / km

Relay to finish (+ searching for lost teammate)

Thursday Oct 28, 2021 #

Note

I had my covid jab yesterday, and my arm's still painful so nothing today

Tuesday Oct 26, 2021 #

Running intervals 21:00 [4] 4.07 km (5:10 / km)

3 x 5 mins with 3 min rest between. (1.34km, 1.36, 1.38) about 3:42 per km.

Running warm up/down 10:00 [1]

Monday Oct 25, 2021 #

Running long 1:02:17 [3] 13.14 km (4:44 / km) +38m 4:40 / km

I didn't have time for a long run yesterday.

Saturday Oct 23, 2021 #

Running race 10:40 [5] 3.0 km (3:33 / km)

Southern XC relays - first race of the season. Felt Ok

Running warm up/down 10:00 [1]

Thursday Oct 21, 2021 #

Running intervals 20:00 [4] 3.7 km (5:24 / km)

2:30 fast, 2:30 jog, 2:30 fast. 5 min rest then repeat.

Wednesday Oct 20, 2021 #

S&C 45:00 [3]

Mostly legs (first time using a bar for squats)

exercise bike 10:00 [3]

S&C 10:00 [3]

core

Tuesday Oct 19, 2021 #

Running hills 35:00 [5] 6.87 km (5:06 / km) +108m 4:43 / km

Up as much of a hill as there is near me. 12 x ~300m (~10 metres climb). About 3:30 km average on the hills.

Sunday Oct 17, 2021 #

Orienteering 40:56 [4] 7.62 km (5:22 / km)

Local event, blue course was the longest (6.3km). Very flat and runnable and no mistakes. Still got a bit of a cold.

Saturday Oct 16, 2021 #

Running long 1:15:16 [3] 15.53 km (4:51 / km) +30m 4:48 / km

Got a bit of a cold so feeling slightly groggy but nice long run anyway.

Thursday Oct 14, 2021 #

Running intervals 21:00 [4] 3.85 km (5:27 / km)

Intensity 3/4. 3 x 5 minutes with fast and slower sections and 3 minutes rest between each.

Running warm up/down 10:00 [1]

Wednesday Oct 13, 2021 #

exercise bike 10:00 [3]

S&C 45:00 [3]

Squats, lunges, crunches, push ups, pull ups etc. (in PE lesson)

exercise bike 10:00 [3]

Running 24:00 [4] 5.49 km (4:22 / km)

Fartlek (2mins slow, 2mins fast)

Tuesday Oct 12, 2021 #

Circuits 17:00 [4] 1.9 km (8:57 / km)

Running warm up/down 10:00 [1]

Sunday Oct 10, 2021 #

Orienteering race 41:38 [5] 7.15 km (5:49 / km) +56m 5:36 / km

JHIs relays at Bramshot. Messed up number 1 by going to the wrong gaffle (mine was further down the hill) and lost about 2 mins. Then I ran with Tommy Heap trying to catch up with the pack but a mistake on control 6 along with being really tired from yesterday put me in 6th when I finished. Tommy Rollins and Euan Tryner had great runs, pulling the team back up to third.

Saturday Oct 9, 2021 #

Orienteering race 57:21 [5] 8.64 km (6:38 / km) +224m 5:53 / km

JHIs individual event at Hindhead and The Devil's Punchbowl. Clean run with some great route choices - not sure I picked the best ones. Adam B and James are faster up the hills so I finished 3rd, 1 min behind Adam.
Routegadget: https://www.slow.routegadget.co.uk/rg2/#214&co...

Thursday Oct 7, 2021 #

Running intervals 25:00 [4] 4.23 km (5:55 / km)

3x2:30 with 3:00 jog recovery. 5 min rest. 3x1:00 with 2:00 jog recovery. About 3:25 pace for the 2:30s and slightly faster for the 1mins. Knee feeling much better when running, but still slightly sore after and feels like a bruise to touch.

Wednesday Oct 6, 2021 #

Running 24:27 [3] 5.48 km (4:28 / km)

Fairly slow run, testing the knee. Seems to be mostly better, but I can definitely still feel it.

Tuesday Oct 5, 2021 #

Note

My left knee was very swollen and painful yesterday, but seems to be getting slightly better today and I think its safer to not run on it. I'm hoping to run either tomorrow or on Thursday.

Sunday Oct 3, 2021 #

Orienteering 32:43 [5] 5.77 km (5:40 / km)

Middle distance. Very scrappy run, lost 15-60s on controls 3, 8, 9, 12 and 13.

Saturday Oct 2, 2021 #

Orienteering 51:03 [5] 8.89 km (5:45 / km)

British champs. Was worried after bruising my knee on Thursday, but didn't feel it on the course. Pretty good run, made a couple of about 20s mistakes and one or two questionable route choices but ended up second so happy with it.

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