Attackpoint - performance and training tools for orienteering athletes

Training Log: Mal

In the last 7 days:

activity	#	time	miles		km		+m	load
Running	6	3:41:04	28.08	(7:52)	45.18	(4:54)	215	156.7
S and C	2	1:35:59	0.96	(1:40:07)	1.54	(1:02:12)		11.8
Orienteering	2	1:34:41	11.03	(8:35)	17.75	(5:20)	340	77.0
Swimming	1	13:10	0.31	(42:23)	0.5	(26:20)		7.1
Total	8	7:04:54	40.37	(10:31)	64.98	(6:32)	555	252.5
[1-5]	8	5:39:27

1:43

0:00

Wednesday Nov 29 #

7 AM

Running 15:26 3.01 km (5:08 / km) +63m 4:39 / km
ahr:130 max:139

5 PM

Running 1:10:04 14.12 km (4:58 / km)
ahr:142 max:165

Monday Nov 27 #

5 PM

Running 20:39 4.2 km (4:55 / km)
ahr:127 max:138 shoes: adidas Adizero SL Running Shoe

To the gym via Hadricks Mill from the Freeman, bit cold and rainy at times.

S and C (Gym) 40:00 0.46 km (1:27:43 / km)
ahr:91 max:133 shoes: adidas Adizero SL Running Shoe

Running 22:04 4.46 km (4:57 / km) +38m 4:45 / km
ahr:136 max:148 shoes: adidas Adizero SL Running Shoe

Back to Heaton from the Gym via Four Lane Ends, a bit grimmer and sleety.

Sunday Nov 26 #

11 AM

Running 5:46 1.0 km (5:47 / km)
ahr:114 max:129 shoes: Nike ZoomX Streakfly

Easy to the start with Em.

Orienteering 44:00 9.51 km (4:38 / km) +164m 4:16 / km
ahr:151 max:163 shoes: Nike ZoomX Streakfly

Hexham Urban
Good fun, felt the planning was quite good in some senses with some tricky legs but then also found it a bit frustrating with some out and backs to get routechoice. Enjoyed it all the same and was nice to see a bit more of Hexham which surprisingly isn't somewhere I'm super au fait with.

Had a decent performance technically, a few little wobbles here and there but pleased.

Saturday Nov 25 #

1 PM

Running 11:28 1.7 km (6:44 / km) +1m 6:42 / km
ahr:121 max:140

Around and about beforehand with some cheering of Em.

Running 40:52 9.69 km (4:13 / km) +97m 4:01 / km
ahr:169 max:181

Aykley Head XC
Was quite keen for this in the build up after doing well the last time I was here, maybe 3rd place from the slow pack but then found motivation a bit low as I remembered how tough it was with the hills.

Set off and found quite a nice pace slightly ahead of my usual peers, managed to hold it pretty well and despite feeling like I was dying on the hills at times I did pretty well and I'm pleased with the result. Was about 1.5minutes off retaining my place in the fast pack for next season so edging closer it seems.

5 PM

Orienteering 50:41 8.24 km (6:09 / km) +176m 5:33 / km
ahr:160 max:180 shoes: VJ IROC 23

Broomley Woods Night O
Tough start up a long staircase with a few urban streets to begin with before crossing the valley over in to the woodland.
Headtorch was playing up a little, the connection was a bit loose it seemed and was plunged in to darkness once or twice.

I orienteered like a bit of a knob, running fast between controls then fannying about in the circles like a punter. Was a bit uncertain how I get on so soon after XC but legs held up well and felt pretty strong. Never really got in to the map, found the mixture of parkland style and woodland a bit confusing. Good fun though and wasn't as cold as feared.

Friday Nov 24 #

7 AM

Running 34:45 7.01 km (4:58 / km) +16m 4:54 / km
ahr:129 max:140 shoes: adidas Adizero SL Running Shoe

Early loop around Welbeck Road
Got a little lost as per usual around here but worked it out eventually. Got to use my ne shower for the first time which was great!

5 PM

S and C (Gym) 55:59 1.09 km (51:30 / km)
ahr:71 max:106 shoes: adidas Adizero SL Running Shoe

Swimming 13:10 0.5 km (26:20 / km)
ahr:111 max:135

Easy swim to finish

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