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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AMethven

In the 31 days ending Jan 31:

activity # timemileskm+m
  Running15 8:15:25 62.42(7:56) 100.46(4:56) 742
  Orienteering8 5:57:47 32.29(11:05) 51.97(6:53) 874
  Walk2 5:02:53 11.93(25:23) 19.21(15:46) 762
  Total24 19:16:05 106.65(10:50) 171.63(6:44) 2377
  [1-5]23 19:09:21

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Sunday Jan 30 #

11 AM

Orienteering warm up/down 4:53 [2] 0.91 km (5:23 / km)
ahr:105 max:121

Orienteering 59:22 [4] 10.76 km (5:31 / km) +129m 5:12 / km
ahr:152 max:182

Concorde Chase short brown course (8.7km). Knackered from the southern xc champs and made plenty of 30s to minute mistakes. Somehow still got second place though.
2 PM

Orienteering 22:15 [1] 2.23 km (9:58 / km)
ahr:129 max:174

Control collecting

Saturday Jan 29 #

11 AM

Running warm up/down 3:58 [1] 0.48 km (8:14 / km)
ahr:124 max:156

Running 22:44 [5] 5.91 km (3:51 / km) +62m 3:39 / km
ahr:180 max:198

Southern XC Champs at Beckenham (South London) 6km. A weird course with about a third on stony tracks, didn't have my o-shoes so had to wear spikes but mine somehow didn't get bent. As usual felt pretty solid on flat/ down parts but slow on the hills. Put in 100% though, and ended up 64/ 143 in U17 as a bottom year which I'm pretty happy with.
1 PM

Running warm up/down 6:44 [0] 0.45 km (14:54 / km) +2m 14:33 / km
ahr:114 max:147

Thursday Jan 27 #

6 PM

Running warm up/down 8:53 [2] 1.76 km (5:03 / km) +4m 4:59 / km
ahr:126 max:134

Running 25:25 [3] 6.54 km (3:53 / km) +2m 3:53 / km
ahr:120 max:137

5 min low tempo, 10 min tempo, 5 min steady, 5 min progression run to finish

Tuesday Jan 25 #

7 PM

Running 18:04 [3] 4.76 km (3:48 / km)
ahr:122 max:132

3 x (2 min, 2 min, 1 min) speeding up through each set

Running warm up/down 9:49 [3] 2.38 km (4:07 / km)
ahr:121 max:126

Steady 10 min 'warm up'

Running warm up/down 3:18 [2] 0.48 km (6:51 / km)
ahr:122 max:131

Monday Jan 24 #

11 AM

Running 1:20:56 [3] 16.3 km (4:58 / km) +75m 4:51 / km
ahr:141 max:165

inset day long run

Sunday Jan 23 #

10 AM

Orienteering 1:22:53 [3] 7.62 km (10:53 / km) +608m 7:47 / km
ahr:134 max:173

Training at Briton Ferry (Woods). A very steep area with plenty of Holly and brambles, so very slow pace. Literally on all fours when going up

Saturday Jan 22 #

11 AM

Orienteering 54:26 [3] 8.72 km (6:15 / km) +10m 6:12 / km
ahr:158 max:193

Talent south training at kenfig sand dunes. Very nice area with very polite cows. Navigation was great on short legs but dubious on long ones
1 PM

Orienteering 50:56 [3] 7.22 km (7:03 / km)
ahr:157 max:179

5 PM

Orienteering 24:22 [3] 3.82 km (6:23 / km) +24m 6:11 / km
ahr:155 max:167

Night-O race. Lots of mistakes. Lost maybe 5 mins on control 3 and 30s in so many places. Definitely not the only one to do that though

Thursday Jan 20 #

Note

I had my second vaccine on Tuesday so my arm aches and I've got a fever today so no training

Tuesday Jan 18 #

7 PM

Running 36:37 [3] 3.75 km (9:46 / km)
ahr:112 max:156

Forgot to stop my watch. Easy circuits session. I had a chat with the coach of the next group up and hopefully I will be getting a place in that soon so I will start to do tougher intervals sessions on a Tuesday and Thursday. He's not so keen on me doing orienteering and not only XC though.

Sunday Jan 16 #

11 AM

Running 57:00 [3] 10.16 km (5:37 / km) +243m 5:01 / km
ahr:170 max:186

Orienteering 4:31 [3] 0.61 km (7:21 / km)
ahr:131 max:178

Saturday Jan 15 #

1 PM

Running 4:59 [3] 0.96 km (5:11 / km) +12m 4:52 / km
ahr:138 max:152

Running 19:34 [5] 4.94 km (3:58 / km) +87m 3:38 / km
ahr:147 max:160

Hampshire league XC. About middle of the results so pretty normal for me. My back's feeling mostly better

Friday Jan 14 #

4 PM

Running 29:03 [3] 6.91 km (4:12 / km) +19m 4:09 / km
ahr:143 max:168

Thursday Jan 13 #

6 PM

Running 16:04 [3] 4.24 km (3:47 / km) +2m 3:47 / km
ahr:143 max:173

I've somehow strained my back or something - it hurts when running

Tuesday Jan 11 #

6 PM

Running 22:29 [3] 4.73 km (4:45 / km)
ahr:150 max:181

Sunday Jan 9 #

10 AM

Orienteering 5:42 [3] 0.92 km (6:11 / km) +2m 6:07 / km
ahr:134 max:149

Orienteering 21:19 [3] 3.55 km (6:00 / km) +33m 5:44 / km
ahr:164 max:184

Orienteering 15:59 [3] 3.44 km (4:39 / km) +48m 4:21 / km
ahr:164 max:187

Orienteering 11:09 [3] 2.17 km (5:08 / km) +20m 4:55 / km
ahr:152 max:182

I was invited to a South East training day. We did corridor, long & short legs and an exercise where me, Tommy Rollins and Emils Ummers race to each control like it was the first leg of a course

Saturday Jan 8 #

1 PM

Running 35:32 [3] 7.58 km (4:41 / km)
ahr:137 max:163

Thursday Jan 6 #

7 PM

Running 9:18 [5] 2.45 km (3:48 / km)
ahr:151 max:166

Same again but a bit harder on the fast sections

Running 8:59 [4] 2.34 km (3:51 / km) +5m 3:48 / km
ahr:156 max:179

3 mins fast, 3 slower, 3 fast

Tuesday Jan 4 #

7 PM

Running 15:07 [4] 4.28 km (3:32 / km) +2m 3:31 / km
ahr:153 max:175

3 x 5 mins with a fast 200m or so in each loop

Monday Jan 3 #

11 AM

Running 1:00:52 [3] 9.06 km (6:43 / km) +228m 5:58 / km
ahr:146 max:164

Run near the Brecon Beacons, from the accomodation up to a fairly flat bit of moor, good views though

Sunday Jan 2 #

Walk 2:57:00 [2] 12.62 km (14:02 / km) +588m 11:23 / km

Walk up the Black Mountain in Wales but had to turn round early because of cloud, wind and miserable rain

Saturday Jan 1 #

1 PM

Walk 2:05:53 [1] 6.59 km (19:07 / km) +174m 16:53 / km
ahr:100 max:104

Short easy walk

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