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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mal

In the 30 days ending Apr 30, 2022:

activity # timemileskm+mload
  Running15 8:25:34 64.98(7:47) 104.58(4:50) 784370.3
  Orienteering6 6:39:00 41.42(9:38) 66.66(5:59) 1269319.5
  Total18 15:04:34 106.4(8:30) 171.24(5:17) 2053689.9
  [1-5]18 14:50:54

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Saturday Apr 30, 2022 #

8 AM

Running 25:12 intensity: (33 @0) + (9:35 @1) + (10:22 @2) + (4:35 @3) + (7 @4) 5.16 km (4:53 / km) +37m 4:43 / km
ahr:134 max:162 shoes: Salomon Phantasm 22

Leg stretcher around Royal Quays.

Not been around here for a while.
3 PM

Running 5:52 intensity: (17 @1) + (3:26 @2) + (2:09 @3) 1.24 km (4:43 / km)
ahr:143 max:152 shoes: Salomon Phantasm 22

Wu around the bike track...oops.

Running 17:42 intensity: (18 @1) + (7 @2) + (12 @3) + (4:41 @4) + (12:24 @5) 5.0 km (3:32 / km)
ahr:178 max:186 shoes: Salomon Phantasm 22

5000m track race for Gateshead

Bailed on the Fell Race as a 70min race felt too much.

Set off with the Morpeth guys and felt super chilled for the first km then slowly ground to a halt dying.

3:12
3:29
3:33
3:48
3:38

Obviously amazing pacing.....

Wednesday Apr 27, 2022 #

7 PM

Running 27:36 intensity: (49 @0) + (1:36 @1) + (17:42 @2) + (7:29 @3) 6.01 km (4:36 / km) +24m 4:30 / km
ahr:140 max:155 shoes: Nike Pegasus 37

Sunset waggonways at Cobalt, felt better for this!

Tuesday Apr 26, 2022 #

7 PM

Running 10:22 intensity: (24 @0) + (2:09 @1) + (7:49 @2) 2.23 km (4:38 / km)
ahr:130 max:141 shoes: Nike Pegasus 37

10mins... Didn't feel it so headed home.

Monday Apr 25, 2022 #

7 AM

Running 56:04 intensity: (17 @0) + (2:43 @1) + (31:56 @2) + (21:08 @3) 12.0 km (4:40 / km) +51m 4:35 / km
ahr:143 max:155 shoes: Nike Pegasus 37

ITW in the delightful drizzle.

Feeling better today, good almost but felt tough the last quarter.

Sunday Apr 24, 2022 #

9 AM

Running 50:41 intensity: (15 @0) + (14:02 @1) + (30:51 @2) + (5:33 @3) 9.57 km (5:18 / km) +129m 4:58 / km
ahr:135 max:157 shoes: Nike Pegasus 37

ESS: Deckham

Filling in a gap I've had for a while, not feeling quite as at odds as yesterday but not great.

Saturday Apr 23, 2022 #

8 AM

Running 36:55 intensity: (1:43 @0) + (6:03 @1) + (23:35 @2) + (5:34 @3) 7.23 km (5:06 / km) +80m 4:50 / km
ahr:134 max:152 shoes: Nike Pegasus 37

Easy around a Seaton Sluice loop.

Feeling rather janky.

Too busy at the moment.

Monday Apr 18, 2022 #

10 AM

Running warm up/down 12:15 intensity: (7:14 @1) + (5:01 @2) 1.71 km (7:10 / km)
ahr:127 max:139 shoes: VJ IROC 22

Around and about, legs not sore just very tired.

Orienteering 39:34 intensity: (52 @1) + (11 @2) + (2:13 @3) + (35:59 @4) + (19 @5) 8.28 km (4:47 / km) +62m 4:36 / km
ahr:167 max:178 shoes: VJ IROC 22

JK Relays
Out in 4th, back in 6th
Set off chasing GG and just ahead of Ali T took a few good lines and just about got on to GGs back to #5 but ran past a control losing some time.
Then solo across the full area, seeing Willy on the cross over not too far ahead in 1st. A bit of a bad route heading back to the spectator controls meant I had Sasha nip ahead then Dan Spencer came through as the legs fell apart.

Pretty pleasing, doesn't seem like we're too far off.

Sunday Apr 17, 2022 #

11 AM

Orienteering warm up/down 23:39 intensity: (1:25 @0) + (14:05 @1) + (8:09 @2) 4.13 km (5:43 / km) +76m 5:14 / km
ahr:123 max:145 shoes: VJ IROC 22

Back to the car to collect gels then off to the start.

Orienteering 2:07:01 intensity: (1:21 @0) + (2:26 @1) + (9:33 @2) + (29:39 @3) + (1:15:25 @4) + (8:37 @5) 19.51 km (6:31 / km) +522m 5:45 / km
ahr:162 max:198 shoes: VJ IROC 22

JK Long

I enjoyed this one in the main.
Started pretty well running solo at my own pace, maybe dawdling slightly but probably the right pace for me. A few small misses in the circle, then headed to the map change #17 I stopped for a drink and lost myself slightly. #18 I set off without thinking fully about the leg trying to get a gel in me and ended up climbing more further than needed. Leaving #19 I saw Woodley headed in and made it to #20 before he joined me. I stuck with him to #24, running slightly quicker but let him go en route to #25. Unfortunately, this was the leg for me, I died massively on the slight incline and ground to a halt. Ben Stevens came past me as I was floundering before the circle, reminiscent over a few years ago at Bigland the other way round!
Then tried to hang on but couldn't continue further and slowly made my way towards #26 as my brain turned to mush. Oli Johnson then came past me as I was stood floundering before the circle.
Thought about retiring at this point as I was bonking major time, but realised I was headed back now caught up to Tamsin and another W21 heading out the control and then just dug in to stick with them whilst moving very slowly. Managed to get #27 ok but #28 was a struggle had to put a kick in to finish ahead of Tamsin.

Ruined.

Saturday Apr 16, 2022 #

11 AM

Orienteering 12:18 intensity: (20 @0) + (5:16 @1) + (6:42 @2) 1.8 km (6:51 / km) +53m 5:58 / km
ahr:128 max:142 shoes: VJ IROC 22

Up to the start via a quick diversion to the finish.

Orienteering race 39:33 intensity: (1:47 @1) + (4:44 @2) + (1:11 @3) + (28:16 @4) + (3:35 @5) 7.13 km (5:33 / km) +103m 5:10 / km
ahr:166 max:182 shoes: VJ IROC 22

JK Middle
Started reasonably well, fairly clean through the first 4/5 with a quick pitstop, then a few bum legs with poor direction with #7 being fairly major.
Regrouped somewhat to #8 then another large mistake to #9 let Dave Bunn and Joe Wright catch me. Hung in for a few controls behind Joe then realised I'd have to keep the nav up as he was weaving around a bit. Got back ahead of the group with some tidy lines and backseat driving with both making small errors then we all ballsed up one of the later controls.

Not the best result and a bit disappointed, but then everyone seems to have under-performed today so not terrible really.

Running 6:26 intensity: (6:15 @1) + (11 @2) 1.03 km (6:15 / km) +10m 5:58 / km
ahr:118 max:135 shoes: VJ IROC 22

Slow amble back to the arena with Olly.

Friday Apr 15, 2022 #

1 PM

Running 11:22 intensity: (11 @0) + (2:02 @1) + (4:03 @2) + (5:06 @3) 2.26 km (5:02 / km)
ahr:139 max:159 shoes: VJ Irocs

Last minute trip to the car to collect safety pins.

Running 20:09 intensity: (2:27 @1) + (24 @2) + (54 @3) + (6:05 @4) + (10:19 @5) 4.16 km (4:51 / km) +37m 4:38 / km
ahr:168 max:186 shoes: VJ Irocs

JK Sprint
Decent but nothing special, caught by Aidan (1min) and managed to keep just ahead of him.
Unfortunately I don't think he had a great race.

A couple of middling routechoices.

Enjoyed it though.

Feet a bit wrecked, not great before the next 3no. days racing...

Running 12:50 intensity: (1 @0) + (26 @1) + (2:52 @2) + (9:18 @3) + (13 @4) 2.62 km (4:54 / km) +15m 4:47 / km
ahr:149 max:163 shoes: Nike Pegasus 37

Along the sea front with Willy, Melk and Potter.

Monday Apr 11, 2022 #

2 PM

Running 33:39 intensity: (29 @0) + (1:29 @1) + (14:17 @2) + (17:19 @3) + (5 @4) 7.16 km (4:42 / km) +54m 4:32 / km
ahr:143 max:163 shoes: Nike Pegasus 37

Sneaking out for a lunchtime run around Lambton & Fatfield
Really nice little loop along the river.

Sunday Apr 10, 2022 #

10 AM

Running 1:12:36 intensity: (32 @0) + (22 @1) + (6:44 @2) + (1:04:03 @3) + (55 @4) 16.0 km (4:32 / km) +137m 4:21 / km
ahr:150 max:164 shoes: Nike Infinity React Blue 2020

Hamsterley Mill to Consett and back on the Derwent Walk.
Very enjoyable and felt pretty decent, hopefully get a bit more consistency after the JK

Thursday Apr 7, 2022 #

12 PM

Running 48:54 intensity: (15 @0) + (4:41 @1) + (24:07 @2) + (19:38 @3) + (13 @4) 10.25 km (4:46 / km) +173m 4:24 / km
ahr:143 max:163

Easy around the Tyne gorge with John keeping it easier with some tightness in my groin from last night.

Wednesday Apr 6, 2022 #

7 PM

Running 3:16 intensity: (10 @0) + (42 @1) + (20 @2) + (2:04 @3) 0.76 km (4:17 / km)
ahr:140 max:160 shoes: Nike Zoom Fly 3 #2

Late and little warmup

Running 5:12 intensity: (11 @1) + (7 @2) + (8 @3) + (3:09 @4) + (1:37 @5) 1.61 km (3:13 / km)
ahr:172 max:180 shoes: Nike Zoom Fly 3 #2

Monthly Mile
Some progress from the last month and fresher legs, chest feeling tight. I went off hardish with one other person and dropped back after 400/500m, managed to keep it together until 1200m or so but struggled to keep the power down to the end.

Running 12:51 intensity: (12 @0) + (2:37 @1) + (10:02 @2) 2.3 km (5:36 / km) +23m 5:20 / km
ahr:133 max:145 shoes: Nike Zoom Fly 3 #2

Limited warm down as my chest was in bits and didn't feel great.

Sunday Apr 3, 2022 #

10 AM

Orienteering 1:37:15 intensity: (2:26 @0) + (14:31 @1) + (31:20 @2) + (46:26 @3) + (2:32 @4) 13.22 km (7:21 / km) +300m 6:36 / km
ahr:142 max:167 shoes: VJ IROC 22

Northern Champs
Didn't enjoy myself on this one, felt the map was quite poor on 1:15 rather than a specific 1:15 map and lost interest around half way round.
Found the terrain and technical bits quite good and better than expected, would have preferred heading over to Dipton on the long course.

Jogged it in.

Saturday Apr 2, 2022 #

10 AM

Orienteering warm up/down 9:55 intensity: (2:09 @1) + (6:33 @2) + (1:13 @3) 1.84 km (5:23 / km)
ahr:137 max:152 shoes: VJ IROC 22

Easy around and about before.

Orienteering 31:01 intensity: (47 @0) + (42 @1) + (11 @2) + (2:08 @3) + (26:57 @4) + (16 @5) 6.33 km (4:54 / km) +131m 4:27 / km
ahr:164 max:178 shoes: VJ IROC 22

Shaftoe Middle
Great course and really enjoy the terrain.
Thought there were perhaps a couple of controls that weren't needed.
Missed on #1 as the Crag was minute and a little miss on another control but decent bar those. Would have been sub 30 I think with the miss on 1!

Friday Apr 1, 2022 #

6 PM

Running 11:22 intensity: (9 @0) + (1:56 @1) + (3:47 @2) + (5:30 @3) 2.26 km (5:01 / km)
ahr:141 max:153 shoes: Nike Infinity React Blue 2020

Very busy and tired all week after the british.

Easy beforehand.

Orienteering 18:44 intensity: (39 @0) + (35 @1) + (22 @2) + (53 @3) + (15:45 @4) + (30 @5) 4.42 km (4:14 / km) +22m 4:08 / km
ahr:166 max:178 shoes: Nike Infinity React Blue 2020

Cramlington Sprint Race

Well and truly schooled by the juniors.
Things went decent in the main, lost a bit on #1 miscounting alleyways and then got a little confused at one point thinking I was one control ahead.

Not too bad though.

Running 24:18 intensity: (42 @0) + (6:39 @1) + (6:27 @2) + (10:30 @3) 4.03 km (6:01 / km) +13m 5:55 / km
ahr:136 max:154 shoes: Nike Infinity React Blue 2020

Control collecting late on by phone light. Don't know why anyone wanted to run a headtorch sprint around Cramlington hey ho. Glad to get back as the scallies were out and about

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