Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Lexc

In the 7 days ending Apr 22, 2019:

activity	#	time	miles		km		+m
Orienteering	6	4:11:09	31.65	(7:56)	50.93	(4:56)	708
Running	5	2:37:26	17.97	(8:46)	28.92	(5:27)	72
Total	7	6:48:35	49.61	(8:14)	79.85	(5:07)	780

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Monday Apr 22, 2019 #

10 AM

Running warm up/down 7:32 1.49 km (5:04 / km)
ahr:136 max:167

Orienteering race 31:44 7.13 km (4:27 / km) +106m 4:08 / km
ahr:147 max:193

Relay - going pretty well then hit the ditch at #4, didn’t see it (10m away?) ran the wrong way and realised, losing about 30s (to Fred). Tried to burn it up to catch again but was beginning to burn the bridges. Still, got on the back of Murray, Bigby and Nixon with Freddie and Ben Windsor a little ahead. Huge long gaffle at the end meant that Nixon and Murray got ahead slotting me just of the back of them. Bonked over the last bit and ground it out. About 50s back on the boys in the end.

Nice runs from Ali and Jonny and a tidy 2nd in the end. Good racing.

C • Huge long gaffle 6

Running warm up/down 27:00 3.21 km (8:25 / km) +55m 7:45 / km
ahr:130 max:167

Sunday Apr 21, 2019 #

1 PM

Orienteering race 1:45:06 20.68 km (5:05 / km) +376m 4:39 / km
ahr:166 max:188

Pretty long. Lost a minute early on, absolute brain malfunction thought I’d crossed a road more and paralleled for about a minute before correcting. Lost more time (50s?) on one of the controls down the bottom. Bit bingo-y and guessed wrong.

Starting to feel pretty bonky near the end taking gels at 35, 65 and 80mins. Caught by Ben near the end and lost another minute or so running into the wrong bit of forest. Pretty long day out.

Happy to get around not all to badly, kept it relatively clean and just not got the legs to really grind it out yet!

Saturday Apr 20, 2019 #

12 PM

Running warm up/down 15:07 [1] 3.04 km (4:58 / km)
ahr:133 max:151

Orienteering race 38:09 7.64 km (5:00 / km) +69m 4:47 / km
ahr:182 max:196

JK middle - 13th.

Hard to do any decent analysis again due to the lack of results.
Basically - couple of smaller mistakes - first lost perhaps 30s on the pits at #4, then waved goodbye to a minute or so at the 13th control (weak plan, compass and hope??). 14th control was poor as well, getting stuck going straight. Took a poor route choice on the long leg, 16, and didn't have the legs to really do some damage today. Bloody hot.

On with tomorrow.

C • #16 4

Running warm up/down 18:31 3.26 km (5:41 / km)
ahr:142 max:171

Friday Apr 19, 2019 #

Event: JK 2019

2 PM

Running warm up/down 13:23 2.67 km (5:01 / km) +4m 4:59 / km
ahr:140 max:167

Orienteering race 15:10 3.91 km (3:52 / km) +11m 3:49 / km
ahr:173 max:200

JK sprint - 6th??/5th?? Who knows - 10s off the podium, but then again, perhaps it was only 4s. Rubbish results preventing me from knowing much more than that. Pretty sure some longer routes but clean so happy boiiii.

Legs felt a little slow, missing some snap today - but the flow was good and kept in control.

Running warm up/down 15:32 3.08 km (5:02 / km)
ahr:156 max:189 shoes: Nike Pegs 35 #white

Thursday Apr 18, 2019 #

12 PM

Orienteering 38:23 6.05 km (6:20 / km) +106m 5:50 / km
ahr:134 max:156

Mytchett.

Wednesday Apr 17, 2019 #

7 PM

Running 29:42 [1] 6.01 km (4:57 / km) +11m 4:54 / km
ahr:116 max:139 shoes: Nike Pegs 35 #white

Easy with Cyril. Stomach in some serious pain.

Tuesday Apr 16, 2019 #

3 PM

Running 15:06 [1] 3.15 km (4:47 / km) +1m 4:47 / km
ahr:137 max:150 shoes: Nike Pegs 35 #white

Orienteering 22:37 5.51 km (4:06 / km) +39m 3:58 / km
ahr:135 max:161

Sprintervals with Todge and Dan.

Running 15:33 [1] 3.01 km (5:10 / km)
ahr:144 max:151 shoes: Nike Pegs 35 #white

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