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Attackpoint - performance and training tools for orienteering athletes

Training Log: Herbie Ashworth

In the last 7 days:

activity # timemileskm+m
  orienteering2 1:35:28 6.99(13:39) 11.25(8:29) 44834 /48c70%
  Road Run3 1:17:48 10.28(7:34) 16.54(4:42) 175
  Track running 2 31:52 4.28(7:27) 6.89(4:38) 28
  Stretching/rolling 1 7:00
  trail/fell running1 3:15 0.25(12:45) 0.41(7:56) 16
  Total6 3:35:23 21.8 35.09 66734 /48c70%
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Sunday Jun 16 #

10 AM

trail/fell running warm up/down 3:15 [2] 0.41 km (7:56 / km) +16m 6:38 / km
ahr:126 max:143 (sick) shoes: inov8 x-talon 230

orienteering (NWJS Aitken wood ) 36:11 [3] ** 3.28 km (11:02 / km) +188m 8:34 / km
ahr:134 max:159 spiked:16/23c (sick) shoes: inov8 x-talon 230

4 head to head sprint style courses round the forest.

Saturday Jun 15 #

11 AM

orienteering warm up/down 4:17 [2] 0.97 km (4:25 / km) +10m 4:12 / km
ahr:134 max:154 shoes: inov8 x-talon 230

orienteering (Tockholes NWJS) 55:00 [3] **** 7.0 km (7:51 / km) +250m 6:40 / km
spiked:18/25c shoes: inov8 x-talon 230

Climb is estimated as is time because I forgot to save my watch but I remembered how far I did and roughly what time, activities:
-hung 2 controls
- countour exercise with no line or veg features
-corridor exercise
-longer line course
-sprint clock relay .

Very rainy near the end do the enjoyment was reduced.
-

Thursday Jun 13 #

Note
(sick)

Hay fever somehow hit me even tho it’s raining nose blocked and throat really sore so running seemed like a bad shout....
5 PM

Stretching/rolling 7:00 [1]

Wednesday Jun 12 #

5 PM

Road Run tempo (Raz ? ) 55:22 [3] 12.36 km (4:29 / km) +138m 4:15 / km
ahr:163 max:188 shoes: Nike Zoom Fly

Weather was v grim but I persevered and enjoyed it, legs felt good and the whole thing felt pretty easy even pushing the pace the last 4k. Mild scenes with a man in a van near the start but I ran off before he could run me over ;)

Tuesday Jun 11 #

5 PM

Road Run warm up/down 6:19 [2] 1.23 km (5:08 / km) +29m 4:36 / km
ahr:138 max:150 shoes: Nike Zoom Fly

Track running warm up/down (Grass) 3:51 [2] 0.81 km (4:45 / km) +2m 4:42 / km
ahr:138 max:150 shoes: New balance falcon 190 xc shoe

Track running tempo (Grass) 8:09 [3] 2.03 km (4:01 / km) +2m 4:00 / km
ahr:144 max:157 shoes: New balance falcon 190 xc shoe

Windy and the track needs the grass cut ....
6 PM

Track running intervals (Grass) 19:52 [4] 4.05 km (4:54 / km) +24m 4:46 / km
ahr:135 max:156 shoes: New balance falcon 190 xc shoe

5* 600 [~2] 200 [~3] . Missed the sixth one just too broken but at the same time didn’t really feel like I was pushing it, the 200s felt too easy and the 600s too slow. With Dan, Joe and Charlie. Miles behind them as per :/ . Time includes the rest between the 600 and the 200 but not between each rep

Road Run warm up/down 16:07 [2] 2.95 km (5:28 / km) +8m 5:23 / km
ahr:135 max:150 shoes: Nike Zoom Fly

Whole session felt like a grind just didn’t put the effort in. Have to up my game next week.

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