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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rpwhite

In the 7 days ending May 26:

activity # timemileskm+mload
  Orienteering4 4:41:17 22.87(12:18) 36.81(7:39) 41997c838.4
  Running3 57:15 6.86(8:20) 11.05(5:11) 26182.6
  Trail/hill Running1 25:11 2.08(12:06) 3.35(7:31) 20758.4
  Stretching1 8:200.6
  Total7 6:12:03 31.82 51.2 65297c1080.0
  [1-5]7 6:00:39

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MoTuWeThFrSaSu

Sunday May 26 #

11 AM

Running warm up/down 12:44 intensity: (9 @0) + (9 @1) + (1:44 @2) + (9:26 @3) + (1:16 @4) 1.94 km (6:34 / km) +1m 6:33 / km
ahr:141 max:169 shoes: VJ Bold

Legs a bit tired from yesterday but feeling ok after warm up and drills

Orienteering 1:02:15 intensity: (16 @0) + (8 @1) + (7:42 @2) + (34:10 @3) + (19:59 @4) 8.98 km (6:56 / km) +15m 6:53 / km
ahr:147 max:172 22c shoes: VJ Bold

Scottish Champs Relay at Roseisle - Men Open, leg 3
Felt pretty good to start, going straight lines and decent navigation. Got caught to 7 and held on to 9, then parallel error at 12 as was one ridge too far right. 15 also mistake there as just didn’t get the bearing correct and had to have 2 more tried to get the control. Last few a bit scrappy too and getting tired. Slower than I would have hoped.
1 PM

Running warm up/down 1:56 intensity: (8 @1) + (17 @2) + (1:31 @3) 0.36 km (5:22 / km)
ahr:136 max:151 shoes: VJ Bold

Token cool down, should have done more

Saturday May 25 #

12 PM

Trail/hill Running warm up/down 19:08 intensity: (15 @0) + (1:35 @1) + (11:24 @2) + (5:54 @3) 2.36 km (8:06 / km) +207m 5:38 / km
ahr:126 max:142 shoes: VJ Bold

Warm up to start

Orienteering 2:33:56 intensity: (37 @1) + (16:23 @2) + (1:31:51 @3) + (45:02 @4) + (3 @5) 16.12 km (9:33 / km) +315m 8:42 / km
ahr:147 max:173 27c shoes: VJ Bold

Scottish Champs Individual - Craig Leach M21L
Technical but fun area for the event, couple of wobbles at the start then ok after until 9 when I went in too early. Good as far as 19 then long leg to 20 my head started to switch off and then to 22 legs going too (blood sugars probably going a bit low - particularly annoying as tested 10 before run, ate a banana and oat bar, and 6 jelly babies while on run and took no insulin, tested 4.0 after run so not ideal) so the last section of the course was a struggle, problems at 24 and 25 which should have been easy enough. Frustrating day and definitely a run of 2 distinctive parts.

Trail/hill Running warm up/down 6:03 intensity: (10 @1) + (1:29 @2) + (4:24 @3) 0.99 km (6:07 / km)
ahr:139 max:149 shoes: VJ Bold

9 PM

Stretching 8:20 intensity: (7:53 @0) + (22 @1) + (5 @3)
ahr:79 max:100

Thursday May 23 #

7 PM

Running 42:35 intensity: (11 @0) + (7 @1) + (1:59 @2) + (24:57 @3) + (15:21 @4) 8.75 km (4:52 / km) +25m 4:48 / km
ahr:149 max:163 shoes: Brooks Ghost 15

Easy on my own now Alison is away to WC

Wednesday May 22 #

7 PM

Orienteering 29:37 intensity: (25 @0) + (36 @1) + (15:14 @2) + (13:22 @3) 5.09 km (5:49 / km) +50m 5:33 / km
ahr:131 max:149 20c shoes: Inov-8 X-Talon 212 v2

World Orienteering Day! Score a vent at Pollok in the rain, good fun and had a social with milk and biscuits afterwards.

Orienteering 13:34 intensity: (13 @0) + (18 @1) + (5:33 @2) + (7:30 @3) 1.89 km (7:10 / km) +30m 6:38 / km
ahr:133 max:152 3c shoes: Inov-8 X-Talon 212 v2

Collecting controls

Monday May 20 #

6 PM

Orienteering 21:55 intensity: (2:02 @0) + (1:14 @1) + (12:05 @2) + (5:39 @3) + (55 @4) 4.72 km (4:38 / km) +10m 4:36 / km
ahr:125 max:160 25c shoes: Nike Pegasus Turbo Next Nature

Training at Abronhill, Cumbernauld. 2 short courses with a control picking / map memory but in the middle.

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