Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rickyp

In the 7 days ending Jul 18, 2019:

activity	#	time	miles		km		+m	load
Running	8	7:27:21	31.31	(14:17)	50.39	(8:53)	2803	262.2
Hiking	2	4:15:41	10.37	(24:39)	16.69	(15:19)	1080	63.9
Orienteering	1	40:59	3.57	(11:29)	5.74	(7:08)	298	20.5
Cycling (Road)	4	37:01						11.8
Total	15	13:01:02	45.25		72.82		4181	358.4

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Thursday Jul 18, 2019 #

8 AM

Cycling (Road) 7:30 [1]
ahr:114 max:137

2.90km +5m avg 23.2km/h ITW

6 PM

Running 35:30 [2] 4.8 km (7:24 / km) +196m 6:09 / km
ahr:126 max:156 shoes: Salomon Speedcross 4 (Grey)

HFW via the crags putting out controls for later on

7 PM

Running 58:15 [2] 8.24 km (7:04 / km) +300m 5:59 / km
shoes: inov8 X-TALON 212 Black/Yellow

HBT TT: Orienteering

I had planned a star relay on Whinny then 2km course back via the quarry and crags.

Things didn't get off to the best of starts when one guy sprained his ankle on the way to Whinny. Then everyone seemed to get more lost than I anticipated during the first part. Probably would have helped if I explained what the colours on the map are, the scale, how to use a compass...

Once onto the line course it seemed to go a bit better and everyone enjoyed themselves.

C • Top sesh 1

9 PM

Cycling (Road) 10:09 [2]
ahr:127 max:157

2.70km +53m avg 16.0km/h HFW

Wednesday Jul 17, 2019 #

Note
(rest day)

Aylesbury again.

Got back at a sensible hour but its been a long day had just decided to bank the last week.

Tuesday Jul 16, 2019 #

8 AM

Cycling (Road) 8:04 [1]
ahr:118 max:139

2.94km +5m avg 21.9km/h ITW

1 PM

Orienteering 40:59 [2] 5.74 km (7:08 / km) +298m 5:40 / km
ahr:128 max:158 shoes: Salomon Speedcross 4 (Grey)

Control checking on Whinny Hill and the Crags

Thursday's HBT TT is orienteering. Since the captain sees a lot of me on Wednesdays and the occasional Monday/Thursday I was asked to be the planner.

My plan is a little training on Whinny before a race back via the crags. I'm guessing my use of phi loops is a bit advanced but it will hopefully separate those who are just following others.

6 PM

Cycling (Road) 11:18 [1]
ahr:117 max:130

2.72km +54m avg 14.5km/h HFW

Monday Jul 15, 2019 #

7 PM

Running 41:13 [2] 7.67 km (5:22 / km) +58m 5:11 / km
ahr:119 max:138 shoes: Mizuno Wave Rider 22

Today was always going to be easy after that weekend. 3 geocaches have been recently put out relatively nearby so I shuffled along inbetween each. Nice evening.

Sunday Jul 14, 2019 #

10 AM

Hiking 1:45:41 [1] 7.19 km (14:42 / km) +580m 10:28 / km
shoes: Salomon Speedcross 4 (Grey)

Back from campsite

1 PM

Running 2:48:20 [2] 12.67 km (13:17 / km) +1118m 9:13 / km
shoes: inov8 X-TALON 212 Black/Yellow

Hornelen

Saturday Jul 13, 2019 #

1 PM

Running warm up/down 9:19 [2] 1.19 km (7:50 / km) +3m 7:44 / km
ahr:132 max:153 shoes: inov8 X-TALON 212 Black/Yellow

WU and drills

Running race 34:50 [4] 4.46 km (7:49 / km) +548m 4:50 / km
ahr:171 max:187 shoes: inov8 X-TALON 212 Black/Yellow

Vetenlopet

2 PM

Running warm up/down 33:52 [2] 4.05 km (8:22 / km) +31m 8:03 / km
shoes: inov8 X-TALON 212 Black/Yellow

Back down the hill

7 PM

Hiking 2:30:00 [1] 9.5 km (15:47 / km) +500m 12:30 / km
shoes: Salomon Speedcross 4 (Grey)

Svarstad to campsite at Vetnika

Friday Jul 12, 2019 #

8 AM

Running 8:14 [1] 1.35 km (6:06 / km) +18m 5:43 / km
ahr:112 max:124 shoes: Salomon Speedcross 4 (Grey)

4 PM

Running 57:48 [3] 5.96 km (9:42 / km) +531m 6:43 / km
ahr:141 max:175 shoes: inov8 X-TALON 212 Black/Yellow

Up and down Hatlesetnipa with Mark and Liam.

Making friends with some tame goats that lived on the top

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