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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Lexc

In the 7 days ending Mar 31:

activity # timemileskm+mload
  Running7 4:52:59 35.96(8:09) 57.87(5:04) 64095.7
  Orienteering3 2:10:30 13.66(9:33) 21.98(5:56) 65278.2
  Gym2 2:00:00
  Total9 9:03:29 49.62 79.86 1293173.9
  [1-5]7 7:03:29
averages - weight:68kg

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MoTuWeThFrSaSu

Sunday Mar 31 #

7 AM

Running 5:04 [1] 1.09 km (4:39 / km) +6m 4:32 / km
ahr:129 max:149 shoes: Nike Pegs 35 #grey

9 AM

Running 11:31 intensity: (11:09 @1) + (22 @2) 2.04 km (5:38 / km) +22m 5:21 / km
ahr:136 max:156 shoes: VJ Bold #2

Orienteering race 32:12 intensity: (1:44 @1) + (12:47 @2) + (15:01 @3) + (2:40 @4) 5.51 km (5:51 / km) +245m 4:47 / km
ahr:167 max:186 shoes: VJ Bold #2

BUCS relay.

Started cautious, wanted to nail #1. Got it right, navved well to #2 as well, not getting distracted by the other gaffle and trying to lead the train. Had the long gaffles as far as I’m aware so pretty nice as I could just reel the other boys in as it went on. At the second set of gaffles everyone went a bit mental so coming out the other side it was just me, Jamie, Fred with Tim ahead and out of sight from his early shorter gaffle.

Think we were all pretty happy to keep the pace fairly chill and focus on getting them right. Kept it clean to the finish and set the boys out in a solid position. Nice work to end up the top two in both relays, been a pretty good weekend. Just need to focus on focusing haha.

Finally got myself a BUCS medal :)

Running warm up/down 15:26 intensity: (15:12 @1) + (14 @2) 2.63 km (5:52 / km) +34m 5:31 / km
ahr:138 max:163 shoes: VJ Bold #2

Saturday Mar 30 #

1 PM

Running warm up/down 23:01 intensity: (22:34 @1) + (27 @2) 2.88 km (7:59 / km) +207m 5:53 / km
ahr:114 max:166 shoes: VJ Bold #2

Orienteering race 1:03:30 intensity: (13:20 @1) + (10:02 @2) + (26:58 @3) + (13:09 @4) + (1 @5) 10.13 km (6:16 / km) +386m 5:16 / km
ahr:167 max:193 shoes: VJ Bold #2

Legs felt amazing, I was hyped, excited, ready to gooooo.
Aaaaand I lost 2mins to #1, didn’t understand the leg well enough, bummed around on the rocks beneath it and Tom arriving 2mins later made me realise I was to low. Went off on one, legs still felt great. Smashed #2, just about smashed #3, completely messed #4 up, this time by more like 3mins. Eventually found it and kept pacing on, trying to run rapid, scrappy but fast. Finally managed to get my head in gear and finally found a bit more of a flow but it was a bit to late by then. That said, missed the centre of the butterfly loop the last time I came to it. Still, all good fun, bring on the relay.

Need to relax and let the navigation happen rather than force the running. Finally at long last the pace is back but just need to chill out and let the navigation do it’s job now.

https://routegadget.fvo.org.uk/rg2/#57&route=5...

Running warm up/down 14:47 intensity: (10:05 @1) + (4:26 @2) + (16 @3) 2.62 km (5:38 / km) +69m 4:59 / km
ahr:147 max:178 shoes: VJ Bold #2

Friday Mar 29 #

Note
(rest day)

chill.

Thursday Mar 28 #

3 PM

Running warm up/down 10:03 intensity: (6:43 @1) + (3:20 @2) 2.05 km (4:55 / km) +18m 4:43 / km
ahr:147 max:166 shoes: Nike Pegs 35 #grey

Orienteering intervals 34:48 intensity: (22:58 @1) + (11:29 @2) + (21 @3) 6.35 km (5:29 / km) +22m 5:23 / km
ahr:140 max:176 shoes: Nike Pegs 35 #grey

Peds sprintervals - was pretty good fun. Nice weather, nice area, nice courses. Good fun. Only shouted at once so not all to bad.

Running warm up/down 21:22 intensity: (18:11 @1) + (3:11 @2) 4.53 km (4:43 / km) +11m 4:40 / km
ahr:142 max:166 shoes: Nike Pegs 35 #grey

5 PM

Gym 1:00:00 [0]
weight:68kg

Wednesday Mar 27 #

5 PM

Running 43:34 intensity: (37:05 @1) + (6:26 @2) + (3 @3) 9.44 km (4:37 / km) +132m 4:19 / km
ahr:142 max:169 shoes: Nike Pegs 35 #grey

Easy seat with Jack, Max, Barri and his orienteering pals.

Tuesday Mar 26 #

6 PM

Running warm up/down 20:07 intensity: (19:39 @1) + (28 @2) 4.15 km (4:51 / km)
ahr:133 max:163 shoes: Nike Pegs 35 #grey

Running intervals 1:03:32 intensity: (42:09 @1) + (20:55 @2) + (28 @3) 12.81 km (4:58 / km) +2m 4:57 / km
ahr:148 max:174 shoes: Nike Zoom Flyknit Streak

75% session. Easy week/BUCS taper.

10mins @ T (3:20’s) [5mins]
12 x 400m (70-60’s) [50s]

Pretty good session, the legs felt fresh going in and I was just getting started when it was time to stop. Was being cheeky and making the boys who were doing 18 hurt from pretty early on.

Good session, another one ticked off. Time to introduce a bit of sprintO. Things shaping up well for the JK.

Running warm up/down 22:47 intensity: (15 @1) + (19:42 @2) + (2:50 @3) 4.21 km (5:25 / km) +34m 5:12 / km
ahr:162 max:177 shoes: Nike Pegs 35 #grey

Monday Mar 25 #

4 PM

Running 41:45 intensity: (19:32 @1) + (21:30 @2) + (41 @3) + (2 @4) 9.42 km (4:26 / km) +107m 4:12 / km
ahr:151 max:180 shoes: Nike Pegs 35 #grey

With Dan, Euzzie and Pedley. Good fun, very enjoyable run.
5 PM

Gym 1:00:00 [0]
weight:68kg

Gym

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