Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: PeterM

In the 7 days ending Jun 15, 2019:

activity	#	time	miles		km		+m	load
Cross Training	3	2:39:17						25485.3
Orienteering	2	2:01:45	10.6	(11:29)	17.06	(7:08)	459	19480.0
Running	3	1:41:01	12.5	(8:05)	20.11	(5:01)	124	16162.7
Total	6	6:22:03	23.1		37.17		583	61128.0

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Saturday Jun 15, 2019 #

10 AM

Cross Training 46:21 [3]
ahr:134 max:171

20.45km +266m
Avg speed 26.5kmph

Was in my kit ready to head up in the car for a test run with parents round Beecraigs, but when I was doing a little bit of jogging up and down the round could feel the shin very slightly. Decided there was no point at all in risking it so bailed and went on the bike. Grr. Really want this to clear up!

Anyway, bike was fine except when I nearly collided with a man at 55kmph walking his dog whilst on his phone in the middle of the road down from the golf course. Shouted and he jumped out the way but not without hurling numerous insults my way- an apt thank you for me averting a nice wee pile up :)

C • Froome 2

Friday Jun 14, 2019 #

4 PM

Cross Training 51:57 [3]
ahr:160 max:178

25.25km +216m
avg speed 29.2kmph

Giving the shin a rest so cycled home from school- went a good pace. Towed a guy on the really exposed windy section from kirkliston to winchburgh but then he was ahead to Linlithgow which was nice.

Thursday Jun 13, 2019 #

3 PM

Running 20:11 [3] 4.01 km (5:02 / km) +58m 4:41 / km
ahr:146 max:163 shoes: Brooks Ghost 11

To ints via parkley

Running intervals 25:03 [3] 6.02 km (4:10 / km)
ahr:156 max:184 shoes: Brooks Ghost 11

Ints

10min T (3min rest)
5x400s with 1:30 jog recovery

Good sesh. Felt nice and in control on the tempo and just made sure to keep good form and keep working hard for the 400s- a very grim distance in my opinion.

Foot all fine now but shin was a bit sore on and off from about 3k into the WU. Need to watch this to make sure I’m not overdoing it- should probs try and avoid hard surfaces more atm

Running 14:43 [3] 2.65 km (5:33 / km) +25m 5:18 / km
ahr:153 max:168 shoes: Brooks Ghost 11

Wednesday Jun 12, 2019 #

Note

Foot is better but still sore to walk on so will be on road bike today - should be back running tomorrow which is good :)

9 AM

Cross Training 1:00:59 [3]
ahr:146 max:180

27.52km +364m. avg speed 27.1 kmph

Good ride round standburn. Was at a reasonable pace for the most part, but felt like Iain stannard battling a fat headwind from avonbridge back home

Tuesday Jun 11, 2019 #

Note
(rest day)

So during the middle yesterday I stepped on something sharp and it was fine at the time. About 2 hours later in the airport I couldn't put any pressure on my left heel cos of it and haven't been able to since. Think there's some gravel or stones inside- no idea how it got in without piercing my shoe!
Anyway no running today but it's a rest day either way - hopefully can get it out tonight

C • infection 2

Monday Jun 10, 2019 #

9 AM

Running warm up/down 11:04 [3] 2.01 km (5:31 / km) +10m 5:23 / km
ahr:138 max:156

Orienteering race 35:23 [3] 4.16 km (8:30 / km) +142m 7:16 / km
ahr:165 max:188

Test race middle. Set off well with just a banana to #2 cos of poor compass then lost sooooooo much time on #8. Veg was all weird/wrong in places and I was really thrown cos it was all v different from what I expected. After that the head was gone and I went walkabout to #9 ending up nearly at #14.
Realised where I was with some help from ali and decided to not hack through jungle and waste time for no reason and just did the last 4 controls from there.
These acc were decent so at least it was reasonably worthwhile. This weekend has been good- not great races but I know what needs to be done :)

C • Analysis 4

Running warm up/down 11:57 [3] 2.12 km (5:38 / km)
ahr:135 max:146

Sunday Jun 9, 2019 #

10 AM

Running warm up/down 10:35 [3] 2.01 km (5:16 / km) +31m 4:54 / km
ahr:147 max:167

Orienteering race 1:26:22 [3] 12.9 km (6:42 / km) +317m 5:58 / km
ahr:170 max:189

Test race long 10.1km @ Himmelbjergert. Good off the start but binned 5-6 mins on #3 cos of a parallel error. Need to bail sooner cos once I did that I spiked it.
Did ok on the long leg and was decent through spectator but was very scrappy through #14-16 but saw zac and spud so hopped on to ali for the rest which really boosted the pace, even if I sustained some major vegetation damage.
So mostly good but some areas to work on still

Running warm up/down 7:28 [3] 1.29 km (5:47 / km)
ahr:145 max:170

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