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

Training Log Archive: АТ

In the 7 days ending Dec 30, 2018:

activity # timemileskm+mload
  Running5 4:53:44 35.08(8:22) 56.45(5:12) 1188175.6
  XT2 2:26:1046.2
  Stretching/ Rolling7 1:45:00
  Orienteering2 1:13:09 4.51(16:12) 7.27(10:04) 38532 /33c96%44.4
  S & C2 1:00:0015.0
  Total17 11:18:03 39.59 63.71 157332 /33c96%281.1
  [1-5]10 9:33:03
averages - sleep:9

«»
2:11
0:00
» now
MoTuWeThFrSaSu

Sunday Dec 30, 2018 #

12 PM

XT (Cycling) 1:56:10 intensity: (1:22:14 @1) + (29:15 @2) + (4:41 @3)
ahr:126 max:161 shoes: Giro Triple

46.55 km (24.0 kph) +647m.

Nice ride out on local lanes. Inside of shins have been niggling the last 3 days (started on thursday) so just gonna XT it away hopefully. Again frustrating but understandable.
10 PM

Stretching/ Rolling 15:00 [0]

Saturday Dec 29, 2018 #

8 AM

Running warm up/down 9:55 intensity: (4:02 @1) + (5:53 @2) 1.65 km (6:01 / km) +8m 5:52 / km
ahr:134 max:146 shoes: Inov8 TrailTalon 275

Running 18:22 intensity: (7 @1) + (7 @2) + (4:51 @3) + (13:17 @4) 5.01 km (3:40 / km) +33m 3:33 / km
ahr:175 max:182 shoes: Inov8 TrailTalon 275

Keswick Parkrun. Set off to race but legs were plodding and tired by 2km in so cruised home. Frustrating but understandable.

Running warm up/down 10:20 intensity: (4:16 @1) + (6:04 @2) 1.69 km (6:07 / km)
ahr:137 max:149 shoes: Inov8 TrailTalon 275

9 PM

Stretching/ Rolling 15:00 [0]

Friday Dec 28, 2018 #

11 AM

Orienteering 32:31 intensity: (34 @1) + (9:23 @2) + (22:25 @3) + (9 @4) *** 3.58 km (9:06 / km) +168m 7:22 / km
ahr:157 max:175 spiked:15/16c shoes: VJ Bold 9

LOC Turkey Race #2 - Skelghyll Woods.



This was supposed to an easy 30, but the very close starting intervals at the start leading to some fun packing made me go a bit steadier.

Started right behind my fam, they were dispatched by 1. Then through a few more peeps to 2 at which point a Ravinen clad Breeze popped up as I entered the control; the battle which ensued will go down in history. He led with a dodgy line to 3, but I followed suit, playing ball for some exciting racing. A loose shoes lace hindered Breeze at 3, so I left him but tyen missed going to 5. Breeze was back on me. I led to 6 but then it was my turn to run a bad line on 7 at which point breeze re took the lead, however he then went above the cliff the control was on (#punter) and I spiked it, back in the lead. The lead didn't last very long. I'd planned a very dodgy route to 8, but upon seeing Breeze run his line I knew I had to follow. His exit and hence line to 9 was poor, this is where the epic battle ended.
To 10 I was solo and took a confusing line into the circle so had a little error here but also caught up Simon. The racing was back on! I led most the way, doing some good O into 11 and 12. At 12 I caught Rob Brown which led to a fun wee race across to 13, I once again went into the lead and then ran away to 14 and 15. Going into 15 I caught back up with fam, who I thought I'd left far behind at 1, passing Carys out of 15 and then chasing down dad to 16. He was caught fairly quickly then I showed him the good run in lines so he could save his face and not lose to Carys.

All in all, very good fun, enjoyed it highly! Also did some good Oing and ankles were fine which is just great!
10 PM

Stretching/ Rolling 15:00 [0]

Thursday Dec 27, 2018 #

11 AM

Running warm up/down 10:00 intensity: (2:46 @1) + (7:14 @2) 2.1 km (4:46 / km) +12m 4:38 / km
ahr:138 max:150 shoes: NB Fuelcell Impulse

Running tempo 30:00 intensity: (10 @1) + (30 @2) + (9:42 @3) + (19:22 @4) + (16 @5) 8.33 km (3:36 / km) +61m 3:29 / km
ahr:175 max:185 shoes: NB Fuelcell Impulse

30' Tempo round a road loop up on the estate. Had one hill per lap and the rest mostly flat making it a good loop to tempo on. Felt alright, just getting on with it really, never pushing too hard, and only really struggling a little near the end. A good session in the bag.

Running intervals 6:30 intensity: (2:15 @2) + (3:25 @3) + (50 @4) 1.27 km (5:06 / km) +4m 5:01 / km
ahr:160 max:181 shoes: NB Fuelcell Impulse

5 * 30s [60s]. Legs have forgotten what going fast is, oops, will work on that a bit!

Running warm up/down 13:30 intensity: (3:04 @1) + (10:26 @2) 2.3 km (5:53 / km) +32m 5:30 / km
ahr:142 max:153 shoes: NB Fuelcell Impulse

6 PM

S & C 30:00 [1]

Core + Maintenance.
9 PM

Stretching/ Rolling 15:00 [0]

Wednesday Dec 26, 2018 #

10 AM

Running 4:04 intensity: (1:42 @1) + (2:22 @2) 0.51 km (7:59 / km) +49m 5:24 / km
ahr:135 max:151 shoes: VJ Bold 9

Orienteering 40:38 intensity: (3:16 @1) + (25:08 @2) + (12:14 @3) **** 3.69 km (11:01 / km) +217m 8:30 / km
ahr:150 max:169 spiked:17/17c slept:9.0 shoes: VJ Bold 9

LOC Turkey Race #1 - Rusland Beeches.



Easy round a very slippy and steep course, a bit mentally steep actually. Nav wise I was all good just a little bit inefficient, gonna work on that. Ankles were actually rather good which is a christmas miracle!

Running 16:23 intensity: (4:21 @1) + (11:20 @2) + (42 @3) 3.24 km (5:03 / km) +11m 4:58 / km
ahr:140 max:157 shoes: Inov8 TrailTalon 275

8 PM

XT (Turbo) 30:00 [1]
ahr:103 max:120 shoes: Giro Triple

9 PM

Stretching/ Rolling 15:00 [0]

Tuesday Dec 25, 2018 #

8 AM

Running long 1:30:00 intensity: (5:51 @1) + (24:15 @2) + (59:12 @3) + (42 @4) 19.44 km (4:38 / km) +414m 4:11 / km
ahr:157 max:176 shoes: Inov8 TrailTalon 275

Merry christmas!!! Good steady bosh down and back to Setmurthy to work up an appetite.
9 PM

Stretching/ Rolling 15:00 [0]

Monday Dec 24, 2018 #

12 PM

Running 1:24:40 intensity: (48:10 @1) + (29:16 @2) + (7:14 @3) 10.92 km (7:45 / km) +563m 6:10 / km
ahr:133 max:164 shoes: Inov8 X-Talon 200 #2

WCOCs Beer Trail with Niamh. Nice sunny and crisp day out, perfect for a bit of terrain boshing fun in the fells :)
6 PM

S & C 30:00 [1]

Core and some strength business. Buzz for tomorrow.
10 PM

Stretching/ Rolling 15:00 [0]

« Earlier | Later »