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Attackpoint - performance and training tools for orienteering athletes

Training Log: Purko

In the last 7 days:

activity # timemileskm+m
  Orienteering3 4:16:39 17.16(14:57) 27.62(9:18) 484
  Running4 2:34:57 15.43(10:02) 24.83(6:14) 506
  Total5 6:51:36 32.59(12:38) 52.45(7:51) 990
  [1-5]5 5:07:06
averages - sleep:8.2
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3:10
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SaSuMoTuWeThFr

Thursday Nov 15 #

7 AM

Running 1:03:38 intensity: (3:48 @0) + (23:13 @1) + (26:37 @2) + (8:51 @3) + (1:09 @4) 11.65 km (5:28 / km) +223m 4:59 / km
ahr:136 max:170 slept:8.0 shoes: Inov8 X-Talon 212b

In case I'd forgotten where to. Excited for Braids XC this Saturday, will I beat my time from 2015 (34:44)... I've no idea

Wednesday Nov 14 #

Note
slept:8.0

6hrs delivering

Tuesday Nov 13 #

7 AM

Running 55:31 intensity: (22:19 @0) + (18:32 @1) + (7:09 @2) + (7:31 @3) 8.67 km (6:24 / km) +168m 5:50 / km
ahr:124 max:164 slept:8.6 shoes: Inov8 X-Talon 212b

Was very borderline doing a session at all, but persuaded myself to at least go for a jog, and if I felt like it when I got to my chosen hill, then I'd get on with it.

In the end felt quite good

3 x (2x15:20:15) With 5mins between each set of 6 reps.

Monday Nov 12 #

Note
slept:7.5 (rest day)

Came out of the last few days feeling more motivated than I have been in a long while to train for orienteering. I was loving it in the awesome terrain, finding the controls and racing Peter on the long test race. Absolutely exhausted on Saturday afternoon, and think that carried on to yesterday's middle race as well.

Interestingly all my niggling heel and knee sorted themselves out, I guess the old wives tale of doubling your mileage to get rid of niggles has some truth to it.

Lots of stretching whilst watching David Attenborough's Dynasties

Sunday Nov 11 #

9 AM

Running 13:10 intensity: (1:18 @0) + (1:28 @1) + (7:06 @2) + (3:18 @3) 1.35 km (9:46 / km) +115m 6:51 / km
ahr:136 max:151 shoes: Inov8 Arctic Talon

Orienteering 1:16:48 intensity: (15:47 @0) + (21:45 @1) + (23:16 @2) + (16:00 @3) 7.92 km (9:42 / km) +100m 9:07 / km
ahr:133 max:162 slept:8.5 shoes: Inov8 Arctic Talon

Middle (t)rest race, much learning generated

Learning: In low vis, check compass diligently, pick out key features in complex areas and use them, practice bearing in low vis.


Livelox

Running 12:24 intensity: (7:01 @0) + (4:50 @1) + (33 @2) 1.78 km (6:58 / km)
ahr:117 max:134 shoes: Inov8 Arctic Talon

Saturday Nov 10 #

8 AM

Orienteering 1:34:34 intensity: (4:13 @0) + (6:02 @1) + (15:11 @2) + (41:38 @3) + (27:11 @4) + (19 @5) 12.82 km (7:23 / km) +191m 6:52 / km
ahr:153 max:175 slept:8.5 shoes: Inov8 Arctic Talon

Long test race

Set off pretty cluelessly into the green instead of reading the leg properly, found 1 alright though. Useless on number 2, didn't read any of the detail and didn't follow my vague plan. At this point Peter caught me and the race began. Lots of fun interchanging the lead for the next 7 controls until #9. We chose very different routes for #10, a 15min leg, and then all of a sudden, 10 meters from the control he appears over the hill. Fantastic. 3 wobbles on the next controls and he got away.

Learning: in low vis check compass regularly and use features if available.

Really confidence boosting, motivational, and a lot of fun.


Livelox

Running 10:14 intensity: (6:40 @0) + (3:17 @1) + (17 @2) 1.39 km (7:22 / km)
ahr:113 max:134 shoes: Inov8 Arctic Talon

1 PM

Orienteering 1:25:17 intensity: (43:24 @0) + (31:04 @1) + (10:49 @2) 6.88 km (12:24 / km) +193m 10:52 / km
ahr:118 max:145 shoes: Inov8 Arctic Talon

Technical O course. Brain and body not there

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