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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Lexc

In the 7 days ending Jan 13, 2020:

activity # timemileskm+m
  Running7 5:42:57 43.96(7:48) 70.75(4:51) 788
  Orienteering4 4:02:57 18.67(13:01) 30.05(8:05) 984
  Gym1 1:00:00
  Total10 10:45:54 62.63 100.8 1772
  [1-5]9 9:45:54

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TuWeThFrSaSuMo

Monday Jan 13, 2020 #

10 AM

Running 31:23 intensity: (26:31 @1) + (4:50 @2) + (2 @3) 6.64 km (4:44 / km) +38m 4:36 / km
ahr:146 max:168 shoes: Nike Pegs 35 #blue

Some lovely morning miles. Bumped into Pedley for some good chat.
C • Which food? 3
5 PM

Running 51:27 intensity: (50:17 @1) + (1:10 @2) 10.4 km (4:57 / km) +26m 4:53 / km
ahr:139 max:158 shoes: Nike Pegs 35 #blue

Didnt mean to go quite this far. Thought gym started 15mins earlier than it did...
6 PM

Gym 1:00:00 [0]

Sunday Jan 12, 2020 #

9 AM

Running 1:38:16 intensity: (21:05 @1) + (53:31 @2) + (23:39 @3) + (1 @4) 21.01 km (4:41 / km) +296m 4:22 / km
ahr:159 max:180 shoes: Nike Pegs 36

Eaaasy b n b with James T.

Saturday Jan 11, 2020 #

2 PM

Running 1:12:12 intensity: (15:54 @1) + (41:18 @2) + (14:32 @3) + (28 @4) 15.05 km (4:48 / km) +201m 4:30 / km
ahr:159 max:183 shoes: Nike Pegs 36

Easy muddy BnB semi extended. Really good fun. Legs felt class.

Friday Jan 10, 2020 #

Note
(rest day)

Long day of travel. Good camp!

Thursday Jan 9, 2020 #

11 AM

Orienteering long 1:51:43 intensity: (53:34 @1) + (39:10 @2) + (18:59 @3) 14.38 km (7:46 / km) +519m 6:35 / km
ahr:152 max:177 shoes: Nike Pegs 35 #blue

Looovely long training. Pretty minging area but was enjoying keeping the legs moving. Got more into it as I went along.

Wednesday Jan 8, 2020 #

10 AM

Running warm up/down 17:48 [1] 3.01 km (5:55 / km) +21m 5:42 / km
ahr:131 max:151

Orienteering race 40:20 intensity: (3:07 @1) + (12:49 @2) + (15:45 @3) + (8:39 @4) 6.31 km (6:23 / km) +129m 5:48 / km
ahr:169 max:187 shoes: Nike Pegs 36

1 man relay training. Was good ish until 4, messed up pretty bad and it threw me. Got back on track but was rushing and therefore missed 8 pretty hard too. This meant that I just missed the train out of the butterfly. Lost a load more time being just below 15, basically in the right place but couldn’t see the flag. Conclusion, need more 1 man relay training. Missed 4 because I followed. Should have actually navigated more! Safest to be at the front of a relay.

Running warm up/down 15:52 intensity: (15:50 @1) + (2 @2) 3.01 km (5:16 / km) +35m 4:59 / km
ahr:135 max:152

4 PM

Running 34:21 intensity: (12:43 @1) + (16:33 @2) + (5:05 @3) 7.52 km (4:34 / km) +147m 4:10 / km
ahr:155 max:174 shoes: Nike Pegs 35 #blue

Easy evening miles. Had work to do so missed the evenings O. Gutted as it turned out to be proper nice.

Tuesday Jan 7, 2020 #

11 AM

Running warm up/down 11:01 intensity: (9:46 @1) + (1:15 @2) 2.01 km (5:30 / km) +17m 5:16 / km
ahr:133 max:163 shoes: Nike Pegs 36

Orienteering 49:44 intensity: (22:17 @1) + (14:07 @2) + (12:07 @3) + (1:13 @4) 4.83 km (10:17 / km) +225m 8:21 / km
ahr:149 max:183 shoes: Nike Pegs 36

O intervals taken at a lower intensity to usual. Still plenty good fun. Messed up the first one but got some naughty orienteering done on the other 3.

Running 10:37 [1] 2.11 km (5:02 / km) +8m 4:57 / km
ahr:136 max:148 shoes: Nike Pegs 36

4 PM

Orienteering 41:10 intensity: (40:36 @1) + (34 @2) 4.52 km (9:07 / km) +111m 8:07 / km
ahr:128 max:157 shoes: Nike Pegs 35 #blue

Feeling a bit dead so didn’t do all to much of this. Tired!

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