Attackpoint - performance and training tools for orienteering athletes

Training Log: Urban

In the last 7 days:

activity

time

miles

Running

3:14:47

20.86

(9:20)

33.56

(5:48)

670

Urban Orienteering

1:17:10

8.92

(8:39)

14.35

(5:23)

147

Total

4:31:57

29.77

(9:08)

47.92

(5:41)

817

averages - sleep:8.6 rhr:36 weight:57.3kg

1:16

0:00

Wednesday Jun 20 #

Note
rhr:31 slept:9.25 weight:58.1kg

Really can't figure out what's going on with the weight!

C • Weight... 1

Tuesday Jun 19 #

Note
rhr:37 slept:7.8 weight:57kg

5 PM

Running (Trail) 37:43 7.15 km (5:17 / km) +200m 4:38 / km
ahr:121 max:132 shoes: Mizuno Wave Harrier 3 Black

Evening run - Old Railway End.
Humid despite late timing.
Trying to use this session to gauge progress.
Last few weeks the Tuesday run has come off the back of two days racing at the weekend - so good indicator if fitness / recovery improving.
Felt reasonable to the turn, seemed to maintain form and finished strongly for a 4:31 last km.

Monday Jun 18 #

Note
rhr:36 slept:8.65 weight:57.7kg

57.7....57.7.... how'd that happen then!!

2 PM

Running (Trail) 29:46 5.14 km (5:48 / km) +130m 5:09 / km
ahr:112 max:123 shoes: Wave Mujin 2 - Black/Red

Little Wold recovery.
Legs took a couple of km to get going but were never really 100% happy!
Took the sensible option and ran short and easy :)

Sunday Jun 17 #

Note
rhr:36 slept:8.15

Nice to end 2017 with a win! :)

11 AM

Running warm up/down (Warm Up ) 5:19 0.89 km (5:59 / km)
shoes: Wave Ascend 8 Purple - 3

Warm Up

Urban Orienteering race (Campus Sprint) 19:05 3.48 km (5:29 / km) +77m 4:56 / km
ahr:132 max:143 shoes: Wave Ascend 8 Purple - 3

University of Birmingham
Sprint 1
Park type terrain with student accommodation blocks
Made too many medium errors - lost time on....
2, 4, 16 - finished 5th - about right for the run I had!

Running warm up/down (Warm Down ) 11:37 1.92 km (6:02 / km) +32m 5:35 / km
ahr:108 max:116 shoes: Wave Ascend 8 Purple - 3

Warm Down

Running warm up/down (Warm Up ) 8:02 1.32 km (6:06 / km) +8m 5:55 / km
ahr:100 max:108 shoes: Wave Ascend 8 Purple - 3

Warm Up

Urban Orienteering race (Campus Sprint) 19:42 3.32 km (5:56 / km) +61m 5:26 / km
ahr:126 max:141 shoes: Wave Ascend 8 Purple - 3

University of Birmingham
Sprint 2
More "traditional" campus type terrain
Better run only minor hesitancy errors
Pulled up to 3rd overall on combined times so pleased with that
Deserved win for John, Keith pushing him close in the end but both well ahead of me.... again, about right!

Running warm up/down (Warm Down ) 12:47 2.19 km (5:50 / km) +15m 5:38 / km
ahr:111 max:120 shoes: Wave Ascend 8 Purple - 3

Warm Down

4 PM

Note

Twitter
Twitter

Saturday Jun 16 #

Event: Castle Vale UKUL 2017 Final

Note
rhr:38 slept:8.2 weight:56.6kg

11 AM

Running warm up/down (Warm Up ) 10:27 [2] 1.85 km (5:40 / km) +3m 5:37 / km
shoes: Mizuno Wave Ultima 6 White

Warm Up

Urban Orienteering race 38:23 7.55 km (5:05 / km) +9m 5:03 / km
ahr:132 max:140 shoes: Mizuno Wave Ultima 6 White

Another day (yay!) When I actually felt as though I was (almost) actually racing! :)
HOC Castle Vale Urban
Twitter
More to follow....
S-1 Couldn't find the start triangle for ....a g e s !
8-9 spotted the trap en-route and adjusted accordingly.
10-11 didn't spot the trap so lost a little time - 100m / 30 seconds?
24-25 strayed off the path out of 24 into the dead end! 15 seconds??
That is all!

Running warm up/down (Warm Down ) 11:32 2.01 km (5:45 / km) +1m 5:44 / km
ahr:110 max:117 shoes: Mizuno Wave Ultima 6 White

Warm Down

Friday Jun 15 #

Note
rhr:38 slept:9.1 weight:57.2kg

2 PM

Running (Trail) 33:30 5.09 km (6:35 / km) +131m 5:50 / km
ahr:110 shoes: Wave Ascend 8 Purple - 2

Little Wold ease into the weekend.
Fresher out and felt reasonably ok!

Thursday Jun 14 #

Note
rhr:37 slept:8.9 weight:57.2kg

2 PM

Running 34:04 6.02 km (5:40 / km) +150m 5:02 / km
shoes: Wave Ascend 8 Purple - 1

Beverley Clump - v.easy pace - legs (Q.T.'s) would not have managed anything other!
Catching the tail end of Storm Hector on the return - but certainly less blowy than earlier in the day, otherwise warm and sunny :)

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