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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rickyp

In the 7 days ending Jul 21:

activity # timemileskm+m
  Running8 5:34:58 35.09(9:33) 56.47(5:56) 1027
  Orienteering1 40:59 3.57(11:29) 5.74(7:08) 298
  Cycling (Road)4 37:01
  Total13 6:52:58 38.66 62.21 1325

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Sunday Jul 21 #

9 AM

Running 1:30:19 [2] 14.53 km (6:13 / km) +344m 5:33 / km
ahr:132 max:160 shoes: inov8 X-TALON 212 Black/Yellow

90 mins easy meadows and Seat

Hosting friends so lack of time to fit in a run. The only time I had was this morning so I headed out after not really enough sleep. Did a 1 1/2 laps of the meadows and had no ill efects after the night out so carried on to the Seat for an hour.

Saturday Jul 20 #

7 AM

Running 15:28 [2] 2.88 km (5:22 / km) +25m 5:09 / km
ahr:121 max:136 shoes: Mizuno Wave Rider 22

Shakeout
9 AM

Running warm up/down 13:16 [2] 1.86 km (7:08 / km) +5m 7:02 / km
ahr:123 max:140 shoes: Hoka One One Clifton 4 (Red)

WU and drills
10 AM

Running race 16:54 [5] 5.04 km (3:21 / km) +3m 3:21 / km
max:196 shoes: Hoka One One Clifton 4 (Red)

Edinburgh Parkrun.

Not too fussed about time as I have done not enough speeds sessions. This felt comfortable though so I know there is potential there

Took my non running friend along and he got a 6 min PB so that was good to see. Something I will never get

Running 16:46 [2] 2.68 km (6:15 / km) +23m 6:00 / km
shoes: Hoka One One Clifton 4 (Red)

Friday Jul 19 #

8 AM

Running 47:17 [2] 8.77 km (5:23 / km) +73m 5:11 / km
ahr:131 max:148 shoes: Mizuno Wave Rider 22

45 mins Morning Meadows Miles

Thursday Jul 18 #

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.
9 PM

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

2.70km +53m avg 16.0km/h HFW

Wednesday Jul 17 #

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 #

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 #

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.

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