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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Jon X

In the 1 days ending Dec 1, 2019:

activity # timemileskm+mload
  Orienteering3 54:48 6.37(8:36) 10.25(5:21) 138429.0
  Running6 46:09 4.1 6.6 22159.7
  Total7 1:40:57 10.47 16.86 160588.7

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Su

Sunday Dec 1, 2019 #

9 AM

Running warm up/down 14:33 intensity: (1 @1) + (10:53 @2) + (1:39 @3) + (2:00 @4) 2.28 km (6:23 / km) +4m 6:20 / km
ahr:120 max:143 shoes: Inov8 Mudclaw Oct 2019

Pre race 1, just the -6 degrees leaving home this morning so, however tempting to stay in the warm car, a warm up jog seemed wise....

Orienteering 11:51 intensity: (28 @1) + (1:22 @2) + (3:48 @3) + (6:03 @4) + (10 @5) 2.79 km (4:15 / km)
ahr:133 max:149 shoes: Inov8 Mudclaw Oct 2019

Race 1, Glasgow Green.

1st Paul H 11:46, 2nd Ben 11:48, 3rd Jon 11:51.

Running warm up/down 7:37 intensity: (4 @1) + (12 @2) + (1:21 @3) + (6:00 @4) 1.04 km (7:20 / km) +2m 7:15 / km
ahr:136 max:144 shoes: Inov8 Mudclaw Oct 2019

11 AM

Running warm up/down 5:33 intensity: (1:12 @1) + (3:33 @2) + (48 @3) 0.84 km (6:35 / km)
ahr:110 max:134 shoes: Inov8 Mudclaw Oct 2019

12 PM

Orienteering 10:26 intensity: (5:29 @3) + (4:57 @4) 1.96 km (5:19 / km) +49m 4:44 / km
ahr:124 max:135 shoes: Inov8 Mudclaw Oct 2019

Race 2, Queen's Park

1st Ben 10:05, 2nd Jamie Rennie 10:12, 3rd Jon 10:25
Paul H 10:31 but mp.

Dropped some secs leaving 4 (hands too cold to unfold map to see rest of course) and climbing to 7 (lazy man's line up the hill instead of straight up).

Running warm up/down 5:07 intensity: (18 @1) + (3:36 @2) + (1:13 @3) 0.69 km (7:26 / km) +16m 6:40 / km
ahr:119 max:127 shoes: Inov8 Mudclaw Oct 2019

1 PM

Running warm up/down 6:18 intensity: (39 @1) + (2:36 @2) + (3:03 @3) 0.78 km (8:02 / km)
ahr:126 max:165 shoes: Inov8 Mudclaw Oct 2019

2 PM

Orienteering 32:31 intensity: (7 @2) + (19 @3) + (4:07 @4) + (27:58 @5) 5.5 km (5:55 / km) +89m 5:28 / km
ahr:161 max:175 shoes: Inov8 Mudclaw Oct 2019

Race 3, the chase, Pollok Country Park
Worst run for quite a while!

Starting 24sec behind Ben and 6sec behind Jamie Rennie.
Finished third after Jamie reeled me in from the second last and passed me on the run-in.
But down to 6th at one point after mispunching #2 and having to backtrack (just when I had Ben well in sight too!), then thrashing for the flag at 4 (nearly 2mins lost), going well awry to 5 (nearly 2mins again), and then actually losing 2mins on the 30sec leg to 7. Not a great route to 6 either. Got back to 2nd by #9 but poor route to #10 saw them all catch me again! Got away again with JR and sneaked a 10sec gap but once it was down to the run for home then I didn't have the pace to hold it.

Ho hum. 6mins down on Ben and 6th fastest for this race. Not the most clear-headed racing I have done this year by a long chalk!
3 PM

Running warm up/down 6:51 [3] 0.97 km (7:03 / km)
ahr:158 max:169 shoes: Inov8 Mudclaw Oct 2019

6 PM

Running 10 [1]
ahr:47 max:51

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