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

Training Log Archive: Lexc

In the 7 days ending Oct 4:

activity # timemileskm+mload
  Running8 5:18:19 40.82(7:48) 65.69(4:51) 762123.7
  Orienteering2 2:20:56 11.76(11:59) 18.93(7:27) 49990.0
  Gym1 1:00:00
  Total8 8:39:15 52.58 84.62 1261213.7
  [1-5]8 7:39:15

«»
2:20
0:00
» now
MoTuWeThFrSaSu

Sunday Oct 4 #

10 AM

Running warm up/down 7:03 intensity: (2:27 @1) + (4:36 @2) 1.2 km (5:53 / km) +51m 4:52 / km
ahr:152 max:161 shoes: VJ Bold #2

Orienteering race 1:40:12 intensity: (13:06 @1) + (30:38 @2) + (45:53 @3) + (10:27 @4) + (8 @5) 13.04 km (7:41 / km) +383m 6:42 / km
ahr:166 max:193 shoes: VJ Bold #2

UKEOL lakes long - 4th

Similar failures from the day before caught up with me again today quite early on, losing about 5:30 to the second control through being a bit silly and not really paying attention. Dan Spencer caught me at this point and then I managed to rescrew my head back on and start to race.

Some nifty routechoices put me ahead going into #5 but I bottled the end of the route to #6 letting him slip out of sight (to about a 1:10 ahead). Was going alright but managed to catch sight of Dan again going into #11 which was a pleasant surprise. Pulled 12s ahead by #13 with some differing routes but bottled my route to #14 letting him get 34s ahead going into the long leg. Didn't see the boy again till he completely bottled #17 but by then I was through the control and gone, pulling 37s ahead of him. He almost caught me again going into #19 (12s) but a decent route out of the control put me away from him. Knew now was the time to try put the hammer down and was running class through the final few controls.

Lost a minute right at the end on #23 because I recognised the area from the junior selection races and decided that instead of the sensible plan of reading my map and navigating to the easy control I should do it off feel and go to where the control might be. Turned out it wasn't there and got my act together quick enough but am 100% a bottle job. Still, no Spenny seen so no problem. Hit the last couple of controls still feeling good and plodded into the finish.

Thought that in general it'd been a pretty good long distance race with minimal to no bonk. If only I hadn't bottled it so much to number 2. Good times, very good fun having a nice battle with Spenny.

Running warm up/down 9:48 intensity: (6:46 @1) + (3:02 @2) 1.64 km (5:58 / km) +17m 5:40 / km
ahr:142 max:166 shoes: VJ Bold #2

Saturday Oct 3 #

1 PM

Running warm up/down 9:31 [1] 0.99 km (9:37 / km) +132m 5:46 / km
ahr:128 max:141 shoes: VJ Bold #2

Orienteering race 40:44 intensity: (17:36 @1) + (6:27 @2) + (9:55 @3) + (6:37 @4) + (9 @5) 5.89 km (6:55 / km) +116m 6:18 / km
ahr:160 max:195 shoes: VJ Bold #2

UKEOL lakes middle - MP.

Some people might be quite surprised to learn that I'm actually pretty happy with this race. Were it not for three lapses in concentration this would have been naughtyyy. Felt really strong throughout (a feeling which I've not really had in quite a while) and was able to attack the mad technical terrain and navigate really well for the majority of the course.

The mistakes were not necessarily me not being able to do things, more me forgetting to think about what I was doing - a consequence of a lack of orienteering of recent so not too bad. Really enjoyed the course and had a good time.

Running warm up/down 12:41 intensity: (1:34 @1) + (10:13 @2) + (43 @3) + (11 @4) 1.71 km (7:26 / km) +34m 6:45 / km
ahr:158 max:182 shoes: VJ Bold #2

Friday Oct 2 #

Note
(rest day)

Thursday Oct 1 #

12 PM

Running 42:06 intensity: (27:07 @1) + (14:49 @2) + (10 @3) 8.94 km (4:43 / km) +41m 4:36 / km
ahr:147 max:168 shoes: NB 1080 v10

15’ easy - 6x30s hills [1:30] - 15’ easy.
Legs felt pretty good today, good stuff. Looking forward to this weekend!

Wednesday Sep 30 #

9 AM

Running 42:00 intensity: (20:58 @1) + (14:39 @2) + (6:02 @3) + (21 @4) 8.56 km (4:55 / km) +103m 4:38 / km
ahr:153 max:184 shoes: NB 1080 v10

Pre/PostGYM.
Probably should have eaten preGYM as was bonky AF afterwards.

Gym 1:00:00 [0]

Was a pretty intense session today. Ooooooooft.
3 PM

Running 38:42 intensity: (36:23 @1) + (2:19 @2) 8.04 km (4:49 / km) +134m 4:27 / km
ahr:141 max:159 shoes: NB 1080 v10

Easy evening, leggies feeling tired.

Tuesday Sep 29 #

5 PM

Running warm up/down 17:56 intensity: (17:48 @1) + (8 @2) 3.5 km (5:08 / km) +13m 5:02 / km
ahr:135 max:156 shoes: NB 1080 v10

Running intervals 30:00 intensity: (5:29 @1) + (3:47 @2) + (4:57 @3) + (15:47 @4) 8.9 km (3:22 / km) +1m 3:22 / km
ahr:170 max:188 shoes: Adidas Adizero Pro

6 x 4mins [1min float]

Week 2 of keeping things nice and chill. Worked well because was feeling a bit flat anyways. With Fred for the first 3 reps and then solo over the final 3. Felt alright, pretty comfy, heart never really pumping all to quickly but looking forward to the legs and body feeling good on a session like this.

Running intervals 8:04 intensity: (7:24 @1) + (40 @2) 1.68 km (4:47 / km)
ahr:145 max:156 shoes: Adidas Adizero Pro

4 x 30s [1:30] strides

Running warm up/down 14:18 intensity: (9:17 @1) + (5:00 @2) + (1 @3) 3.01 km (4:45 / km) +23m 4:34 / km
ahr:147 max:160 shoes: NB 1080 v10

Monday Sep 28 #

9 AM

Running 35:02 intensity: (29:19 @1) + (5:43 @2) 7.41 km (4:44 / km) +28m 4:39 / km
ahr:142 max:165 shoes: NB 1080 v10

Easy meadows morning. Bumped into Spender which was nice.
6 PM

Running 51:08 intensity: (30:11 @1) + (19:21 @2) + (1:36 @3) 10.11 km (5:03 / km) +186m 4:38 / km
ahr:149 max:172 shoes: NB 1080 v10

Easy dub. Sunset crags with Finn and Max, loved it.

« Earlier | Later »