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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Cruachan

In the 7 days ending Feb 3, 2019:

activity # timemileskm+m
  Orienteering2 1:29:33 7.08(12:39) 11.4(7:51) 3715 /17c88%
  Off-road running2 1:11:01 7.79(9:07) 12.54(5:40) 44
  Fitness training1 52:00 5.84(8:54) 9.4(5:32)
  Cycling1 50:00 16.07(3:07) 25.87(1:56)
  Walking1 28:00 1.62(17:20) 2.6(10:46)
  Total5 4:50:34 38.41(7:34) 61.81(4:42) 8115 /17c88%
averages - sleep:6.6 rhr:51

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Sunday Feb 3, 2019 #

Event: Bush Heath event
 
12 PM

Off-road running warm up/down 23:54 [2] 3.5 km (6:50 / km)
slept:6.4 shoes: VJ Supra

Up to the start and back afters....

Orienteering race 43:27 [5] *** 7.7 km (5:39 / km) +37m 5:31 / km
ahr:162 max:183 spiked:15/17c shoes: VJ Supra

Bush Heath Woods Blue: 6.9k, 17c. First time with Garmin and first time on this nearby area - beautiful cold morning and forest running pretty decent, although the mapping of 'white' was varied and there were times when you go across, others when it paid to stay on paths. Generally smooth and strong - though hammy did tighten from about 35 mins onwards.

First competition since High Ash (late Oct) so pretty pleasing effort. Finished 2nd on the course - 1.5 mins down on Siri Ulvestad (who won JWOC Long Gold about a decade ago). Hopefully will be able to build on this in the weeks and months ahead.

Saturday Feb 2, 2019 #

12 PM

Walking 28:00 [1] 2.6 km (10:46 / km)
slept:7.1

Dropped off by A140 and walked into the city with Allen and the dogs before...

Orienteering 46:06 [1] *** 3.7 km (12:28 / km)
ahr:90 max:124 rhr:53

Using the City map from the last course - did some legs and 'found' the location of the missed no. 4. Good fun with the dogs too. Ended up at the Castle and market.

Friday Feb 1, 2019 #

2 PM

Off-road running 47:07 [3] 9.04 km (5:13 / km) +44m 5:05 / km
ahr:140 max:157 rhr:50 slept:7.2 shoes: VJ Supra

Pheasants track - A14 - Dyke - back via ploughed fields path. Hard work on thawed tracks and ploughed fields. Good training though.

Thursday Jan 31, 2019 #

Note
slept:7.1 (rest day)

Had hoped to train but meet with fellow CEO took 1.5 hrs longer than expected. Still - felt heavy legged from sessions so no bad thing.

Wednesday Jan 30, 2019 #

6 AM

Cycling warm up/down 20:00 [3] 8.97 km (2:14 / km)
slept:6.7

10 mins before, 10 mins afters

Cycling tempo 30:00 [4] 16.9 km (1:47 / km)
ahr:139 max:166 rhr:50

30 mins hard tempo on indoor bike - hard and sweaty work.

Tuesday Jan 29, 2019 #

6 AM

Fitness training warm up/down 16:00 [3] 2.12 km (7:33 / km)
slept:6.8

On the XT - before and after the session

Fitness training intervals 36:00 [5] 7.28 km (4:57 / km)
max:169

Long reps session on XT: 3 X 10 mins (3 mins rec) - at Level 15 and trying to keep rpm at 70. Tough.

Monday Jan 28, 2019 #

Note
slept:5.2 (rest day)

Woke early and felt tired from 3 days of some distance and effort - managed an hour's nap late afternoon and took dog out for short walk up to the Green in the dark which we both enjoyed.

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