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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Lexc

In the 7 days ending Sep 13, 2018:

activity # timemileskm+m
  Running8 6:10:58 42.96(8:38) 69.13(5:22) 1609
  Orienteering2 1:51:05 11.01(10:06) 17.71(6:16) 501
  Total8 8:02:03 53.96(8:56) 86.85(5:33) 2110

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FrSaSuMoTuWeTh

Thursday Sep 13, 2018 #

2 PM

Running warm up/down 6:07 intensity: (27 @1) + (5:22 @2) + (18 @3) 1.36 km (4:29 / km) +2m 4:27 / km
ahr:148 max:168

ran outta time on the wup.

Running race 52:03 intensity: (37 @1) + (13:22 @2) + (7:34 @3) + (22:06 @4) + (8:24 @5) 4.95 km (10:30 / km) +1012m 5:12 / km
ahr:171 max:195

VK!!

Absolutely amazing race, started with a nice trail going through the woods, not much climb, ideal. My first two km's were a pretty good pace too.
Then the wall hit, the fourth km in particular, 400m up. A boggy wet marsh, no path, over 30% in places. Losing a lot of time here, just ended up power walking most of it. HR decreased a lot and to be honest I was being a bit of a woos! Shoulda just taken the pain and tried to jog it.

Final km I lost a load more time, climb eased off and I scrambled along the ridge, climbing a lot of things, getting a wee bit cold in my vest and shorts (0 degrees, wind chill -5, hail) but almost there, again, struggled to keep my legs ticking at a decent pace, wasn't mentally up for the grind!! I think it was easy to be defensive up here rather than really go for it because I ended up queueing quite a few times to follow the ideal route around the boulders when I should have been taking my own line and fighting through the people.

Hit the top, very very cool. Grabbed a load of clothes and boosted. Freddie started about 4mins behind me and had almost caught by the top so fair play to him. Good bants, good day out. Would recommend and do again!
C • Nice work 3

Running warm up/down 47:41 intensity: (46 @1) + (8:34 @2) + (9:06 @3) + (26:13 @4) + (3:02 @5) 6.06 km (7:52 / km) +6m 7:50 / km
ahr:173 max:199

Back down the hill, pretty cold on top but Freddie came in close after me so didn't piss around for too long. Enjoyed this day a lot!!! Lovely views on the decent and fun watching Euzie and Will tear up the climb.

Wednesday Sep 12, 2018 #

5 PM

Running 1:00:23 intensity: (44:29 @1) + (15:54 @2) 12.01 km (5:02 / km) +171m 4:42 / km
ahr:129 max:157 shoes: Nike Pegs 33 #3

Chilling with the boys

Tuesday Sep 11, 2018 #

1 PM

Running 1:05:19 intensity: (16:47 @1) + (15:37 @2) + (32:55 @3) 16.11 km (4:03 / km) +86m 3:57 / km
ahr:154 max:174 shoes: Nike Pegs 33 #3

With Gillham - his "easy" speedy boy. Nice WOL, good chat, nice day.
C • Speedy 2

Monday Sep 10, 2018 #

11 AM

Running 31:12 [2] 7.24 km (4:18 / km) +54m 4:09 / km
shoes: Nike Pegs 33 #3

Chilled morning meadows.
3 PM

Running 48:49 intensity: (10:21 @1) + (37:15 @2) + (1:13 @3) 8.63 km (5:39 / km) +235m 4:59 / km
ahr:139 max:172

"orienteering intervals" on Whinnie - good bants.

Sunday Sep 9, 2018 #

9 AM

Running 10:42 intensity: (4:27 @1) + (6:15 @2) 2.07 km (5:10 / km) +5m 5:06 / km
ahr:132 max:146 shoes: inov8 mudclaws 300

Orienteering 37:41 intensity: (7:40 @1) + (7:51 @2) + (1:38 @3) + (7:36 @4) + (12:56 @5) 6.22 km (6:04 / km) +202m 5:13 / km
ahr:164 max:194 shoes: inov8 mudclaws 300

SHI relays - good bants, 1 awful mistake (I couldn't make sense for ages, I was just a bit of a mug, it wasn't difficult) and off the pack but the pack started to come back as other guys messed up. 1min and a bit behind bigby and Ben but the next after that.

Running 11:31 intensity: (46 @1) + (9:36 @2) + (1:09 @3) 2.31 km (4:59 / km) +4m 4:56 / km
ahr:151 max:172 shoes: inov8 mudclaws 300

Saturday Sep 8, 2018 #

10 AM

Running warm up/down 2:57 intensity: (2 @2) + (2:55 @3) 1.19 km (2:28 / km) +10m 2:23 / km
ahr:122 max:134 shoes: VJ Bold #3

Was pretty late

Orienteering race 1:13:24 intensity: (9:27 @1) + (15:27 @2) + (26:24 @3) + (18:34 @4) + (3:32 @5) 11.49 km (6:23 / km) +299m 5:39 / km
ahr:164 max:191 shoes: VJ Bold #3

Slow n scrappy start but didn’t think it was too bad - couldn’t work out what was going on so perhaps a lack of commitment - missed #8 to far north and bam Felly was there. Not ideal whiiit. Lost time up the hill must have missed a sheep track or something but forgot to focus off the top of the hill (tryna reel Felly back in) so a pretty big mistake which was poor. After that was chilled focused on ma self but also pretty aware of what he was doing. Caught him up, some nice head to head in the teccy stuff then onwards. Almost went to 20 before 19 and thought I’d made the break on Felly but realised and bailed back to 19, only lost 15 or so seconds so not the end of the world. Good controls and then caught Felly when he missed the second last again ;) decked it on the run in so didn’t overtake him :(

Mixed emotions with that - seriously meh run but the position (2nd) was okay, just felt awful all the way around! Buzzed for the relays though.

Running 13:02 intensity: (43 @1) + (12:11 @2) + (8 @3) 2.53 km (5:09 / km) +18m 4:58 / km
ahr:145 max:165 shoes: VJ Bold #3

Down wettie

Friday Sep 7, 2018 #

10 AM

Running 21:12 intensity: (1:52 @1) + (15:11 @2) + (4:09 @3) 4.64 km (4:34 / km) +6m 4:32 / km
ahr:151 max:172

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