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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Lexc

In the 7 days ending Apr 14:

activity # timemileskm+mload
  Running7 4:54:55 36.95(7:59) 59.46(4:58) 50591.0
  Orienteering4 3:01:45 20.55(8:51) 33.08(5:30) 789117.4
  Gym2 2:00:00
  Total8 9:56:40 57.5 92.54 1294208.4
  [1-5]8 7:56:40
averages - weight:68.8kg

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MoTuWeThFrSaSu

Sunday Apr 14 #

12 PM

Running warm up/down 18:02 intensity: (17:40 @1) + (22 @2) 3.55 km (5:05 / km) +47m 4:46 / km
ahr:136 max:160 shoes: VJ Bold #2

Orienteering race 1:14:15 intensity: (30:41 @1) + (37:37 @2) + (5:37 @3) + (20 @4) 12.37 km (6:00 / km) +500m 5:00 / km
ahr:153 max:183 shoes: VJ Bold #2

Scottish spring long. Good fun, pretty physical - raging that tam beat me by a second.

https://www.masterplanadventure.routegadget.co.uk/...

Running warm up/down 17:06 intensity: (12:30 @1) + (4:36 @2) 2.25 km (7:36 / km) +174m 5:29 / km
ahr:144 max:167 shoes: VJ Bold #2

Saturday Apr 13 #

1 PM

Running warm up/down 12:39 intensity: (12:38 @1) + (1 @3) 2.47 km (5:07 / km)
ahr:128 max:142

Orienteering race 24:09 [5] 5.67 km (4:16 / km) +14m 4:12 / km
ahr:126 max:173

Possibly one of the cleanest races I've had. Good run. Pretty happy!
Quick into the map but a couple of wobbles, one on 12 and a slightly bigger one on the third last control.

Enjoyed the 500m rep from the second last control to the finish.

https://www.masterplanadventure.routegadget.co.uk/...

Running warm up/down 17:15 intensity: (6:26 @1) + (10:43 @2) + (6 @3) 3.0 km (5:45 / km)
ahr:153 max:168

5 PM

Running warm up/down 10:59 [1] 2.05 km (5:22 / km) +21m 5:06 / km
ahr:131 max:149

Orienteering race 16:50 [4] 4.11 km (4:06 / km) +21m 3:59 / km
ahr:152 max:168

Good reminder to concentrate off the line - messed up the first control pretty hard. GG got some nice footage so looking forward to that making an appearance soon.

After that I was good for a period, before the legs really started burning and mistakes started to creep in. Messed up some pretty basic controls but was dying so probably trying to push to hard.

https://www.masterplanadventure.routegadget.co.uk/...

Running warm up/down 11:54 intensity: (21 @1) + (4:35 @2) + (6:58 @3) 2.0 km (5:56 / km) +46m 5:20 / km
ahr:167 max:175

Friday Apr 12 #

9 AM

Running 16:05 intensity: (9:07 @1) + (6:35 @2) + (16 @3) + (7 @4) 3.51 km (4:35 / km) +2m 4:34 / km
ahr:142 max:188 shoes: Nike Pegs 35 #white

PreGYM postGYM

Gym 1:00:00 [0]
weight:69.1kg

Gymmmm managed 3 x 5 pull ups so I’m pretty buzzed. These weren’t even band assisted yaaas.

Thursday Apr 11 #

5 PM

Running 44:27 intensity: (43:40 @1) + (47 @2) 9.13 km (4:52 / km) +48m 4:45 / km
ahr:133 max:158 shoes: Nike Pegs 35 #white

A lovely run with some lovely boys. KF.

Wednesday Apr 10 #

8 PM

Orienteering intervals 1:06:31 intensity: (1:05:36 @1) + (44 @2) + (11 @3) 10.92 km (6:05 / km) +254m 5:27 / km
ahr:126 max:171 shoes: VJ Bold #2

Some good night O intervals with GG, Jonny, Tom and Finn. Good fun, got around alright. Was a bit impulsive with the old route choice a couple of times rather than really taking the time to actually understand the leg.

Tuesday Apr 9 #

6 PM

Running warm up/down 18:02 intensity: (17:35 @1) + (27 @2) 4.1 km (4:24 / km)
ahr:127 max:157 shoes: Nike Pegs 35 #white

Running intervals 56:50 intensity: (56:48 @1) + (2 @2) 11.8 km (4:49 / km) +5m 4:48 / km
ahr:123 max:153 shoes: Nike Zoom Fly Flyknit

Think my heart rate **might** be wrong.

10min tempo - [5mins] - 7x800m [4:30 loop]
Hitting some pretty spicy times and thinking throughout that it'd be the next one that I bonked on. Never reached that stage and could have gone on. Lovely stuff.

Mixing it up the top of a strong pack of boys tonight, no complaints. Good orienteering turnout at Saughton too today. Solid.

Running warm up/down 25:09 [1] 4.92 km (5:07 / km) +43m 4:54 / km
ahr:135 max:149 shoes: Nike Pegs 35 #white

Running warm up/down 4:15 intensity: (4 @1) + (4:11 @2) 0.99 km (4:17 / km)
ahr:159 max:164 shoes: Nike Pegs 35 #white

Monday Apr 8 #

4 PM

Running 42:12 intensity: (21:20 @1) + (20:05 @2) + (47 @3) 9.7 km (4:21 / km) +120m 4:06 / km
ahr:141 max:173 shoes: Nike Pegs 35 #grey

Easy pre/post gym. Watch had a moment at the start but recovered from its temper tantrum eventually.

Gym 1:00:00 [0]
weight:68.5kg

Got battered by the physio.

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