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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rpwhite

In the 7 days ending May 29, 2022:

activity # timemileskm+mload
  Orienteering3 3:06:19 14.56(12:48) 23.43(7:57) 51464c611.9
  Cycling3 1:47:04 17.29(6:11) 27.83(3:51) 163180.0
  Running3 1:16:36 8.63(8:53) 13.89(5:31) 111227.2
  Stretching2 13:463.8
  Trail/hill Running1 9:51 0.78(12:34) 1.26(7:49) 2237.0
  Total7 6:33:36 41.27 66.41 81064c1059.9
  [1-5]7 6:14:35

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MoTuWeThFrSaSu

Sunday May 29, 2022 #

12 PM

Running warm up/down 7:33 intensity: (10 @0) + (33 @1) + (3:32 @2) + (3:18 @3) 1.1 km (6:52 / km)
ahr:128 max:145 shoes: Inov-8 OROC 280

Orienteering 55:38 intensity: (55 @1) + (3:57 @2) + (26:55 @3) + (23:51 @4) 6.95 km (8:00 / km) +169m 7:08 / km
ahr:149 max:169 17c shoes: Inov-8 OROC 280

Scottish Relay Champs, Sluie Woods, Leg 1. First time on a mass start so quite slow out. Navigation was generally fine apart from number 7 where I let the hill take me lower than I needed to be so had to run back up. Feeling a bit tired on the hills but generally good after 7.

Saturday May 28, 2022 #

Event: Scottish Championships (UKOL)
 
1 PM

Trail/hill Running warm up/down 9:51 intensity: (2:22 @3) + (7:29 @4) 1.26 km (7:49 / km) +22m 7:11 / km
ahr:156 max:167 shoes: Inov-8 OROC 280

Orienteering race 1:49:59 intensity: (4 @1) + (6:40 @2) + (48:49 @3) + (54:17 @4) + (9 @5) 12.46 km (8:50 / km) +318m 7:50 / km
ahr:151 max:174 27c shoes: Inov-8 OROC 280

Scottish Championships, Glen Dye, M21L, course 2. Pretty happy with my navigation and running today. Up and over the hill to 15 seemed like a hard route and was scrappy into the control as well.
9 PM

Stretching 5:16 intensity: (3:45 @0) + (1:08 @1) + (19 @2) + (4 @3)
ahr:92 max:120

Friday May 27, 2022 #

6 PM

Cycling 15:33 intensity: (1:55 @0) + (3:30 @1) + (5:01 @2) + (5:07 @3) 4.79 km (3:15 / km) +25m 3:10 / km
ahr:119 max:152 shoes: (Bike) Scott Speedster

Into town
10 PM

Cycling 25:10 intensity: (1:04 @0) + (10:00 @1) + (11:22 @2) + (2:44 @3) 4.74 km (5:19 / km) +21m 5:12 / km
ahr:116 max:140 shoes: (Bike) Scott Speedster

and back again

Tuesday May 24, 2022 #

6 PM

Running intervals 1:05:34 intensity: (13 @0) + (21 @1) + (6:31 @2) + (46:48 @3) + (11:41 @4) 12.25 km (5:21 / km) +101m 5:08 / km
ahr:145 max:169 shoes: ASICS Gel-Cumulus 22

2 x 4 min with 2 min jog recovery
2 x 3 min with 90 second jog recovery
2 x 2 min with 60 second jog recovery
1 x 1 min with 30 second jog recovery
Aiming for tempo pace 4min/km or just under and I think I hit that on all but the one uphill. Hard on the first couple but got into it ok.

Stretching 8:30 intensity: (7:28 @0) + (23 @1) + (32 @2) + (7 @3)
ahr:85 max:124

Monday May 23, 2022 #

6 PM

Cycling 30:09 intensity: (3:54 @0) + (10:23 @1) + (13:12 @2) + (2:40 @3) 8.59 km (3:31 / km) +63m 3:23 / km
ahr:112 max:148

Orienteering 16:57 intensity: (21 @1) + (6:31 @2) + (10:05 @3) 3.36 km (5:03 / km) +20m 4:54 / km
ahr:134 max:152 shoes: Evadict TR trail

Line-o

Orienteering 2:05 intensity: (21 @0) + (50 @1) + (45 @2) + (9 @3) 0.35 km (5:58 / km) +7m 5:24 / km
ahr:111 max:138 8c shoes: Evadict TR trail

Arnis’ menory-o

Orienteering 1:06 intensity: (11 @0) + (8 @1) + (41 @2) + (6 @3) 0.21 km (5:11 / km)
ahr:121 max:135 8c shoes: Evadict TR trail

Orienteering 34 intensity: (11 @1) + (22 @2) + (1 @3) 0.1 km (5:24 / km)
ahr:120 max:130 4c shoes: Evadict TR trail

Running warm up/down 3:29 intensity: (35 @1) + (9 @2) + (2:45 @3) 0.53 km (6:31 / km) +11m 5:56 / km
ahr:137 max:149 shoes: Evadict TR trail

Cycling 36:12 intensity: (8:44 @1) + (25:43 @2) + (1:45 @3) 9.72 km (3:43 / km) +54m 3:37 / km
ahr:119 max:137

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