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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mal

In the 31 days ending Mar 31, 2022:

activity # timemileskm+mload
  Running15 12:36:12 94.23(8:01) 151.65(4:59) 1021543.9
  Orienteering4 5:57:37 32.25(11:05) 51.9(6:53) 1623283.8
  Cycling1 4:45:53 67.89(4:13) 109.26(2:37) 827179.3
  Fell running2 2:29:07 12.17(12:15) 19.59(7:37) 1160104.1
  S and C3 1:10:030.6
  Total23 26:58:52 206.55 332.4 46311111.6
  [1-5]21 25:07:47

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Sunday Mar 27, 2022 #

8 AM

Orienteering warm up/down 15:42 intensity: (9:28 @0) + (4:03 @1) + (2:11 @2) 0.96 km (16:17 / km)
ahr:92 max:139 shoes: VJ IROC 22

Around and about the start field. Legs quite heavy but not terrible.

Orienteering 44:39 intensity: (24 @0) + (31 @1) + (8 @2) + (9:02 @3) + (34:26 @4) + (8 @5) 7.54 km (5:55 / km) +192m 5:15 / km
ahr:163 max:179 shoes: VJ IROC 22

BOC Relay 1st Leg... Team 5th overall
Had a pretty decent start but felt I was gaffled out of things early on. Spent the first half with Andy Llewellyn and James Ackland with the other groups significantly clear despite running with no mistakes.
Kept it clean and legs began to suffer in the second half in the hilly, sloppy marsh and then up the ridges to the finish.

Disappointed with the result but pleased with the performance, annoyed to not hang on to James and Andy which would have out us out higher up with more of a shout. Legs need some more proper miles in them before this sort of thing.

Saturday Mar 26, 2022 #

11 AM

Orienteering warm up/down 16:02 intensity: (1:58 @0) + (10:44 @1) + (3:20 @2) 2.5 km (6:25 / km)
ahr:119 max:136 shoes: VJ IROC 22

Around and about solo and with Phil.
Feeling OK but not great.

Orienteering 2:09:20 intensity: (1:09 @1) + (2:10 @2) + (15:59 @3) + (1:48:57 @4) + (1:05 @5) 20.09 km (6:26 / km) +613m 5:35 / km
ahr:166 max:183 shoes: VJ IROC 22

BOC Long M21E MP

Not the result I was hoping for after traipsing around the wood for 2hours but weirdly surprisingly happy technically.
Started off decently and whilst I maybe wasn't attacking as much as I maybe would have used to I didn't feel as though I was hanging about.
First little wobble on #4 coming out bang on but missing it and panicking a little before looking left which threw me a little to #5 dropping down too steeply instead of keeping higher for longer. Caught sight of David Bunn at the road crossing to #11al and had just about caught him by the flag but Adam caught me first then we hung in together till #15 before David and I took the longer, slower, easier option around the hill and never saw Adam again. On #21 I flipped the map too early and didn't check the code as the feature seemed obvious though got the one slightly too early and didn't even realise. After this David and I caught Duncan who then proceeded to speed up and join out gang all taking different lines and reconvening. Pushed in ahead a little to the drinks point which was a bit of a mistake as I felt awful after and spooned the next control a little too. Then the struggle began for me properly as I slowed down massively, David disappeared off ahead again and Duncan out the back briefly. Heading over to #31 I managed to trip and landed awkwardly, initial worry was dislocated my finger as it got stuck but seemed in one piece. Then the mass pack all came through, including Duncan who had rallied again.

Completely fair to be disqualified for MP though I feel the placement and map flip control was a little devious and not necessarily in the sprit. Given 9 others MP on the same control I think it was quite harsh from the planner.

Friday Mar 25, 2022 #

12 PM

Running 35:20 intensity: (30 @0) + (16:01 @1) + (13:04 @2) + (5:45 @3) 6.36 km (5:33 / km) +81m 5:13 / km
ahr:133 max:154 shoes: Adidas PB Ultra Boost

Easy around Congleton on Fellbaum Tours packages. Taps aff for the first time this year and decent chat (even for Tom).

Thursday Mar 24, 2022 #

6 AM

Running 52:04 intensity: (5:18 @0) + (8:59 @1) + (18:12 @2) + (12:23 @3) + (6:58 @4) + (14 @5) 10.17 km (5:07 / km) +10m 5:06 / km
ahr:137 max:178

6*500m pre work.
Nice and consistent. Not where I want to be really but not terrible.

Wednesday Mar 23, 2022 #

9 AM

Running 45:16 intensity: (18 @0) + (1:04 @1) + (4:47 @2) + (38:47 @3) + (20 @4) 10.84 km (4:11 / km) +84m 4:01 / km
ahr:150 max:162 shoes: Nike Zoom Fly 3 #2

ITW after dropping the truck off in Washington, very pleasant as mainly downhill.
Cracking morning.

Tuesday Mar 22, 2022 #

6 AM

S and C 20:00 [0]
ahr:68 max:85

Back and core

The tiredness hit today.

Monday Mar 21, 2022 #

1 PM

Running 56:44 intensity: (1:00 @0) + (6:03 @1) + (20:12 @2) + (28:33 @3) + (56 @4) 11.16 km (5:05 / km) +50m 4:58 / km
ahr:142 max:164 shoes: Nike Infinity React Blue 2020

Lydiard Hills
Feeling surprisingly easy, perhaps it the sunshine helping.

Sunday Mar 20, 2022 #

10 AM

Orienteering 20:34 intensity: (51 @0) + (4:27 @1) + (6:26 @2) + (8:50 @3) 2.53 km (8:09 / km) +210m 5:45 / km
ahr:137 max:154 shoes: VJ IROC 22

To the start after a little on the flat in the field.

Orienteering 1:25:49 intensity: (6:08 @1) + (15:53 @2) + (42:31 @3) + (20:00 @4) + (1:17 @5) 12.58 km (6:49 / km) +404m 5:53 / km
ahr:152 max:184 shoes: VJ IROC 22

Caw Long Distance
Another good area but I was atrocious, mistakes on most controls all of which wete quite large. Got my act together a little in the second half but head not really in it today.

Saturday Mar 19, 2022 #

11 AM

Orienteering warm up/down 5:25 intensity: (1:03 @0) + (4:22 @1) 0.81 km (6:41 / km)
ahr:105 max:121 shoes: VJ IROC 22

Short jog to the start

Orienteering 40:06 intensity: (17 @0) + (6:40 @1) + (1:24 @2) + (3:52 @3) + (26:58 @4) + (55 @5) 4.9 km (8:11 / km) +204m 6:46 / km
ahr:158 max:178 shoes: VJ IROC 22

Mesopotamia Orienteering
Absolutely brilliant area well worth the trip over very tough and tricky terrain and physical.
Not the best navigation from me with a bit of sloppiness and a couple of duff route choices on the hilly northern section.

Fell running 1:43:47 intensity: (3:10 @0) + (25:34 @1) + (48:47 @2) + (24:40 @3) + (1:36 @4) 11.01 km (9:26 / km) +704m 7:09 / km
ahr:136 max:174 shoes: VJ IROC 22

Green Crag and Harter Fell in the afternoon as the weather was so nice, rather windy and chilly up high.
Toyed with the idea of heading over the Hardknott Fell but didn't want to tire myself out too much before Sunday.
5no. left.

Thursday Mar 17, 2022 #

12 PM

Running 50:00 intensity: (13 @0) + (2:47 @1) + (25:55 @2) + (21:05 @3) 10.3 km (4:51 / km) +103m 4:37 / km
ahr:143 max:161 shoes: Nike Zoom Fly 3 #2

Thursday in Jesmond Dene for a change.
Felt really good for the first 5km then hit a sort of wall so shuffled my way back to the office.
Was a nice change of scenery, but felt a bit weak again so perhaps not the best idea.

Wednesday Mar 16, 2022 #

6 AM

S and C (Core) 30:00 intensity: (29:03 @0) + (57 @1)
ahr:67 max:103

Hamstring and back still tight so thought I'd try get some work in
6 PM

Running 1:05:06 intensity: (1:51 @0) + (15:51 @1) + (43:55 @2) + (3:29 @3) 12.06 km (5:24 / km) +91m 5:12 / km
ahr:133 max:156 shoes: Nike Infinity React Blue 2020

Lydiard Hills
Feeling good, took a longer route back via Gateshead and the Tyne Bridge

Tuesday Mar 15, 2022 #

7 PM

Running 1:06:16 intensity: (3:47 @0) + (6:14 @1) + (32:31 @2) + (3:16 @3) + (20:28 @4) 13.75 km (4:49 / km) +56m 4:43 / km
ahr:142 max:174 shoes: Nike Zoom Fly 3 #2

3*2km along the Waggonway late on in the dark for part but under moonlight so not too terrible.

Monday Mar 14, 2022 #

6 AM

Running 1:30:42 intensity: (8 @0) + (7:10 @1) + (41:52 @2) + (40:14 @3) + (1:18 @4) 16.85 km (5:23 / km) +137m 5:10 / km
ahr:144 max:173 shoes: VJ IROC 22

Unexpectedly long run around Plessey and the River Blyth with JB. Exenteded it beyond Hartford Bridge and wanted to try get to the Stepping Stones... But they were a lot further away than I realised. Then we followed an ever decreasing footpath back but had to bail to the fields as it disappeared. Had to get a move on to get back in time for work.

Sunday Mar 13, 2022 #

10 AM

Running 11:43 intensity: (3 @0) + (1:46 @1) + (6:18 @2) + (3:36 @3) 2.0 km (5:51 / km) +42m 5:18 / km
ahr:140 max:157 shoes: VJ IROC 22

Easy beforehand along the road like the delicate little fairy I've become

Fell running 45:20 intensity: (3:29 @0) + (10:48 @1) + (3:32 @2) + (6:06 @3) + (18:35 @4) + (2:50 @5) 8.58 km (5:17 / km) +456m 4:10 / km
ahr:146 max:186 shoes: VJ IROC 22

Carrock Fell Race 8th

Its been a while. Stuck in a chicken and egg situation where I didn't want to be totally naff and lose any motivation I had but also knew I'd have to venture back on to a fell race start line at some point or other.
After the Nat Xc and the Mile race last week I was a bit timid, not wanting to be too close at the start line but found myself feeling comfortable on the run out section and worked up through the field a bit to sit in 4th at the bottom of the main climb. Ben A and James came through as did Jack Eyre and held on to 7th at the top. Enjoyed the stretch out across the top to High Pike moving in to 5th across the bogs before slipping backwards a bit to 9th on the final drag to the summit. Then tried to get moving on the descent but not feeling super fluid, slowly reeled in James ahead and was hold off from behind. Hit the steeper section and managed to get back James whilst making all sorts of noises and then held on to finish 8th.

Very pleased with this and really enjoyed myself and the head to head element. Legs weren't too bad though burned a bit by the top of the main climb. Lower back got very tight with the power hiking stance and should probably look to get a bit stronger there. Will have to work out what I fancy doing next.

Running 2:25 intensity: (13 @0) + (1:48 @1) + (24 @2) 0.38 km (6:17 / km)
ahr:122 max:133 shoes: VJ IROC 22

Minimal... Got cold at the finish. Nice chatting to everyone though.

Saturday Mar 12, 2022 #

7 PM

Running 27:37 intensity: (19 @0) + (13 @1) + (7:09 @2) + (14:01 @3) + (5:55 @4) 6.0 km (4:36 / km) +119m 4:11 / km
ahr:151 max:172 shoes: Adidas PB Ultra Boost

Easy on the roads from the Killington Services . Didn't really have any ideas or plans so went out for 5km which became 6km then decided to make sure I was quicker in the way back.

Legs a bit off, working during the day in Sedbergh and cooped up in a truck. Felt a bit empty after the days work with a 5am start but better for a couple hours relax.

Friday Mar 11, 2022 #

6 AM

Running 53:36 intensity: (20 @0) + (1:04 @1) + (10:08 @2) + (24:08 @3) + (17:56 @4) 12.0 km (4:28 / km) +46m 4:23 / km
ahr:155 max:176 shoes: Nike Infinity React Blue 2020

Easy running with JB pre work from Cambois. A bit blustery but really nice to get out with him again, it's been a while.

Up along the coast to the Wansbeck then inland towards Stakeford and back. A decent route actually and hadn't realised that we were moving quite nicely. Feeling sonewhat back to normal and worth the earlier than normal start.

Wednesday Mar 9, 2022 #

6 PM

Running 10:22 intensity: (29 @0) + (3:51 @1) + (5:53 @2) + (9 @3) 2.11 km (4:55 / km)
ahr:130 max:148 shoes: Nike Zoom Fly 3 #2

Got lost finding the road I normally park on again so just ran from where I got to.

Little bit extra to wake the legs up with a few drills.

Running 24:28 intensity: (22 @0) + (5:50 @1) + (12:59 @2) + (1:35 @3) + (2:58 @4) + (44 @5) 4.78 km (5:07 / km) +35m 4:56 / km
ahr:139 max:180 shoes: Nike Zoom Fly 3 #2

Monthly Mile #3 March 5:19

Was uncertain how this would go after the last few weeks, the weekend and given how my legs felt last night but thought I may as well go.

Felt gassed from the off with my form completely gone and legs buckling on slightly raised paving slabs despite this my chest and head felt ok. Watched Adrian (Pete Brays mate) and Sparrow cruise off to 4:30-4:40ish and once I knew I was clear of 4th tried to keep it going strongly.
Chest was in bits afterwards, despite the weakness and chest I was only 4s slower than January and February so not too bad considering.


Easy laps with Sparrow after to recover then back up to the car through the estate.

Tuesday Mar 8, 2022 #

6 PM

Running 1:04:00 intensity: (1:11 @0) + (11:12 @1) + (25:47 @2) + (22:10 @3) + (3:34 @4) + (6 @5) 13.5 km (4:44 / km) +84m 4:36 / km
ahr:141 max:177 shoes: Nike Zoom Fly 3 #2

I was uncertain how my legs felt after the weekend and still a fair bit of tiredness in the glutes so knew I didn't fancy paying to use the track.

I hoped to head over and join the group for the warm up then continues onwards doing my own thing. But I missed the group so just went out to Pelaw and back with a few Fartlek efforts thrown in. Wasn't a great effort but managed to get something down.

Had reduced to somewhat of a shuffle by the end.

Monday Mar 7, 2022 #

7 AM

S and C (Core) 20:03 [0]
ahr:67 max:92

6 PM

Running 46:21 intensity: (52 @0) + (12:29 @1) + (24:01 @2) + (8:59 @3) 8.2 km (5:39 / km) +36m 5:32 / km
ahr:134 max:152 shoes: Nike Pegasus 37

Lydiard Hills on Horatio Street

Feeling very tired from yesterday in the body but not many aches and pains so thought I'd go and see how things went.

Got the hills done but had to bail a bit early and didn't want to over push things.

Sunday Mar 6, 2022 #

9 AM

Cycling long 4:45:53 intensity: (3:59 @0) + (3:12:08 @1) + (1:19:25 @2) + (8:47 @3) + (1:34 @4) 109.26 km (2:37 / km) +827m 2:31 / km
ahr:125 max:167

The unexpectedly long one.
Had been planning on getting out on the bike all week and the forecast looked decent. Didn't really know where I fancied but settled on heading north.
Coming out of Whitley Bay I noticed a group pulling away from their meeting point and was caught by Seaton Delaval. They were heading in the same direction as me so just tucked in for a while. Got chetting to one of them and was invited to join them on what I thought was a 60-70km route only just longer than what I had planned... But I misheard and it was actually 60-70miles.
Ended up out near Rothbury which was cool, but then suffered a lot on the way back. Body and legs quite empty and dropped off the back to do my own thing. Glad to get home.

Promptly crashed and was unable to function for a good 36hours or so after this.

Saturday Mar 5, 2022 #

6 PM

Running 54:12 intensity: (26 @0) + (1:43 @1) + (33:21 @2) + (18:42 @3) 11.19 km (4:51 / km) +47m 4:45 / km
ahr:142 max:154 shoes: Nike Infinity React Blue 2020

Low motivation and fatigue all week. Eventually conned myself out after a morning at the worksite.

Went down to Marsden and headed around Whitburn and Cleadon for a change, quite blowy and not many people out and about.

Didn't massively improve the mood.

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