Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Lexc

In the 7 days ending Oct 7, 2018:

activity # timemileskm+m
  Running11 5:20:31 36.93(8:41) 59.43(5:24) 508
  Orienteering4 1:37:36 10.75(9:05) 17.3(5:39) 386
  Gym1 1:00:00
  Total12 7:58:07 47.67 76.72 893
  [1-5]11 6:58:07
averages - weight:68.4kg

«»
1:45
0:00
» now
MoTuWeThFrSaSu

Sunday Oct 7, 2018 #

8 AM

Running 19:01 [1] 3.86 km (4:55 / km) +40m 4:41 / km
ahr:113 max:134 shoes: Nike Zoom Flyknit Streak

Two bridges
11 AM

Running warm up/down 18:23 intensity: (2:31 @1) + (15:52 @2) 3.03 km (6:05 / km) +2m 6:04 / km
ahr:141 max:163 shoes: Nike Zoom Flyknit Streak

Orienteering race 15:03 intensity: (1:11 @1) + (10:57 @2) + (2:06 @3) + (37 @4) + (12 @5) 3.86 km (3:54 / km) +63m 3:36 / km
ahr:156 max:189 shoes: Nike Zoom Flyknit Streak

Fun WRE sprint! Running the B race (with most of the GB boys) two dodgy routes at the start but okay, dodgy again to 4 but running quite fast. Tried to hit the long leg as hard as I could but dying. Bad mistake with my RC towards the end but yeah, pretty good bants and pretty solid run! Happy enough with that :)

Running warm up/down 17:44 intensity: (3:09 @1) + (13:57 @2) + (38 @3) 3.06 km (5:48 / km) +4m 5:46 / km
ahr:144 max:170 shoes: Nike Zoom Flyknit Streak

Saturday Oct 6, 2018 #

8 AM

Running 15:01 intensity: (1:57 @1) + (13:04 @2) 2.86 km (5:15 / km) +25m 5:01 / km
ahr:137 max:145 shoes: Nike Zoom Flyknit Streak

morgen joggen
11 AM

Running warm up/down 15:53 intensity: (3:10 @1) + (12:21 @2) + (21 @3) + (1 @4) 1.61 km (9:53 / km) +97m 7:36 / km
ahr:142 max:177

Orienteering race 55:45 intensity: (4:56 @1) + (10:03 @2) + (14:06 @3) + (23:38 @4) + (3:02 @5) 6.88 km (8:06 / km) +223m 6:59 / km
ahr:168 max:192

Quite the experience. Lol.

Running warm up/down 18:29 intensity: (2:54 @1) + (15:13 @2) + (14 @3) + (8 @4) 3.01 km (6:08 / km) +57m 5:36 / km
ahr:144 max:182

Friday Oct 5, 2018 #

8 AM

Running 20:42 intensity: (10:37 @1) + (10:05 @2) 4.41 km (4:42 / km) +29m 4:33 / km
ahr:131 max:154 shoes: Nike Zoom Flyknit Streak

Morning jog - saw some clocks.
3 PM

Running warm up/down 16:52 intensity: (3:35 @1) + (13:15 @2) + (2 @3) 3.01 km (5:36 / km) +7m 5:33 / km
ahr:140 max:160

Orienteering 15:32 intensity: (21 @1) + (9:25 @2) + (11 @3) + (20 @4) + (5:15 @5) 3.6 km (4:19 / km) +79m 3:53 / km
ahr:164 max:201

Mixed sprint relay - very exciting - so many people in and around the arena spectating. Will write up when I know more about my run! Felt okay, slow up the hills but okay.

Turns out I was quite okay unless I wasn’t. Lost a lot of time on three major routechoices. The first was to control 1, really struggled to get into the map and then by the time I'd chosen a route I'd then no clue where I was. Was also pretty weird starting with a big crowd and lots of spectators on the course, very cool though (10-15s). Next was to control 7 where I possibly took the wrong route but definitely struggled to get the pace going well. Lost a lot of time through the execution of this route, at the end through the forest (10s). The other was to number 9. Lose about 25s here down to a pretty rouge route. Was the only one to choose this....... Shoulda been the alarm bells ringing but at this point not many people around!! Keeping to the path would have been much quicker! Hard to know though with the area being on a massive dirty slope. A third dimension that usually isn’t thought about much in sprint.

Pretty happy with the second half of my course, finally was able to boost around with some people and that increased my pace which was nice to see. Bit of head to head action and from 9 running v well (I think the fastest GB leg 2 split from there to the finish!!). So some decent positives and a lot more learning. Would be good to put some of this learning into practice some time. Slow start, strong finish. Fun day out.

Map (I’m GBR 3)
http://www.tulospalvelu.fi/gps/20180510SR_2_M/

Running warm up/down 19:43 intensity: (2:02 @1) + (17:41 @2) 3.21 km (6:08 / km) +7m 6:04 / km
ahr:142 max:164

Thursday Oct 4, 2018 #

6 AM

Running 9:53 intensity: (7:55 @1) + (1:58 @2) 2.01 km (4:54 / km) +17m 4:42 / km
ahr:130 max:139 shoes: Nike Zoom Flyknit Streak

Morning miles
9 AM

Running warm up/down 17:08 intensity: (2:11 @1) + (14:56 @2) + (1 @3) 3.24 km (5:17 / km) +4m 5:16 / km
ahr:140 max:149

Up

Orienteering race 11:16 intensity: (34 @1) + (10:28 @2) + (14 @3) 2.96 km (3:49 / km) +21m 3:41 / km
ahr:147 max:170

Knockout qualifier.

Got knocked out.

Was pretty good fun, started in a park. I was pretty slow to the first but grew into it. Then hit a mad hill, lots of key route choices and I managed to mess them up. Lost about 30s? After that was okay, some good stuff but with a couple of smaller mistakes and one missed routechoice.

Quite nice to see the pace was more competitive than in the past few races this year. Actually felt quite good! But should have made sure I had a plan for the difficult legs, guessing at the right routechoice let me down.

Running warm up/down 16:51 intensity: (30 @1) + (16:15 @2) + (6 @3) 3.27 km (5:09 / km)
ahr:151 max:171

Down
5 PM

Running 22:00 intensity: (20:53 @1) + (1:07 @2) 4.41 km (5:00 / km) +44m 4:45 / km
ahr:124 max:140 shoes: Nike Zoom Flyknit Streak

Easy tourismo

Wednesday Oct 3, 2018 #

Note
weight:68.4kg (rest day)

Travel to Praha

Tuesday Oct 2, 2018 #

5 PM

Running warm up/down 21:30 intensity: (2:58 @1) + (17:21 @2) + (1:11 @3) 4.04 km (5:19 / km) +3m 5:18 / km
ahr:146 max:172 shoes: Nike Pegs 33 #3

Running intervals 13:02 intensity: (39 @1) + (12:23 @2) 2.86 km (4:34 / km) +2m 4:33 / km
ahr:150 max:163 shoes: Nike Pegs 33 #3

Trying to make my taper a thing.

4x400m [400m]

Want a bit of consistency. This will be the last bit of messing around for a while I hope - real training for xc18 starts Monday.

Running warm up/down 18:17 intensity: (51 @1) + (17:00 @2) + (26 @3) 3.11 km (5:53 / km) +57m 5:23 / km
ahr:146 max:170 shoes: Nike Pegs 33 #3

Monday Oct 1, 2018 #

10 AM

Running 40:02 intensity: (24 @1) + (34:53 @2) + (4:25 @3) + (13 @4) + (7 @5) 8.43 km (4:45 / km) +113m 4:27 / km
ahr:154 max:186 shoes: Nike Pegs 33 #3

Me n dan in the fat bois club
6 PM

Gym 1:00:00 [0]

Some decent core #gymshark

« Earlier | Later »