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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: PeterM

In the 7 days ending Apr 4:

activity # timemileskm+mload
  Running6 8:06:38 56.62(8:36) 91.12(5:20) 163772761.9
  Cross Training1 1:54:4714118.3
  Strength and Conditioning 3 1:15:007725.0
  Orienteering2 29:51 4.25(7:01) 6.84(4:22) 505312.5
  Total10 11:46:16 60.87 97.97 168699917.7
  [1-5]8 10:28:34

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Sunday Apr 4 #

10 AM

Running 15:50 intensity: (13 @0) + (52 @1) + (14:45 @2) 3.16 km (5:00 / km)
ahr:131 max:142 shoes: Brooks Ghost 12 #3

WU

Running 30:08 [4] 8.82 km (3:25 / km)
ahr:116 max:141 shoes: Brooks Ghost 12 #3

30’ tempo on the canal.

Goodness me. Wind was insane on the WU so we decided to go into the wind first, for the sake of mental sanity. Did mean going through linlithgow and lots of dodging but defo the right call there.
Way out was tough - fat wind but only a couple of times where I had to really deploy the arms as well. Good thing was I kept a steady pace at around 3:39-40. Mentally was telling myself that the sesh was only 15 mins long which defo helped.
Hit the turn and absolutely flew back, strangely enough. Very enjoyable the pace just ramped up to 3:10s nae bother. Pushed it a bit harder than that towards the end - was fun to watch the lap pace tumble. Averaged 3:12s on the way back

Running 21:01 intensity: (24 @0) + (24 @1) + (20:12 @2) + (1 @3) 3.69 km (5:41 / km) +26m 5:30 / km
ahr:132 max:141 shoes: Brooks Ghost 12 #3

WD

Saturday Apr 3 #

8 AM

Running 2:28:57 intensity: (17 @0) + (5:00 @1) + (1:10:09 @2) + (1:10:23 @3) + (3:08 @4) 22.76 km (6:33 / km) +1030m 5:20 / km
ahr:141 max:167 shoes: VJ Irock 3

Saw that the weather was glorious today and gale force wind tomorrow so we decided to go for a Saturday long run. Once id finished being sick in my mouth at the idea I got on board.
Arrived at threipmuir at 7:56am. Already full. Literally how. One day, when I grow up, my dream is to successfully park the car in threipmuir car park.
Anyway had a brilliant time. Glorious day and felt great going along the ridge. Lavely grind up black (opposite from skyline direction) - false summits galore. Great to see some friendly faces as well. Happy days. Roll on Sunday ints tomorrow
12 PM

Orienteering 3:08 [5] 0.33 km (9:30 / km)

2nd annual molloy garden JK sprint event. Was hunting the top step of the podium this year after last years disappointment and even though the hammonds put up a good charge the home advantage pulled me through

Friday Apr 2 #

10 AM

Running 11:16 intensity: (13 @0) + (18 @1) + (10:39 @2) + (6 @3) 2.1 km (5:23 / km)
ahr:130 max:145 shoes: Brooks Ghost 12 #3

WU

Orienteering 12:35 intensity: (4 @0) + (13 @1) + (15 @2) + (2:12 @3) + (9:51 @4) 3.05 km (4:08 / km) +20m 4:00 / km
ahr:162 max:177 shoes: Brooks Ghost 12 #3

SprintO forkings at Bughtlin with Grace and Kirsten.
Binned 20 secs in the first 30 seconds which is always promising before proceeding to take a dreadful route to the control. Great start! Rubbed together my 2 remaining brain cells after this and got into it. Super techy section which dented the flow but all good. Just as well it wasn’t the JK sprint today or I would’ve been dsq for crimes against orienteering

Orienteering 14:08 intensity: (14 @1) + (5 @2) + (20 @3) + (13:18 @4) + (11 @5) 3.47 km (4:05 / km) +30m 3:54 / km
ahr:171 max:180 shoes: Brooks Ghost 12 #3

Cheeky chase for this. Brilliant course - got lulled into a false sense of security by the east first few so when it got super technical with barriers I was up against it. Felt like I spent about 10 controls doing the orienteering equivalent of defending on the 5 metre line in rugby - constantly changing direction and so much map reading required. Woulda been nutty in a real sprint relay - carnage. Stretched out for the last few. Good stuff

Running 26:48 intensity: (14 @0) + (1:01 @1) + (19:59 @2) + (5:23 @3) + (11 @4) 5.12 km (5:14 / km) +48m 5:00 / km
ahr:137 max:161 shoes: Brooks Ghost 12 #3

WD round Cammo. Route? Nice. Views? Poor. Hotel? Trivago.
12 PM

Strength and Conditioning 25:00 [0]

2 PM

Cross Training 1:54:47 [1]

44km +360m
Family bike ride. Out into the wind to dalmeny and through the estate - never been along that bit so was really enjoyable. Chill spin back with the wind. Garmin froze 16k in so chored time from grace. Back working now so you can all sleep easy.
Big day of exercise huh

Thursday Apr 1 #

11 AM

Running 1:09:07 intensity: (21 @0) + (8:18 @1) + (55:53 @2) + (3:52 @3) + (43 @4) 13.62 km (5:04 / km) +206m 4:43 / km
ahr:131 max:170 shoes: Brooks Ghost 12 #3

Fisher’s brae easy cos we’re doing some o tomorrow again. Well windy out but had fun all the same

Wednesday Mar 31 #

11 AM

Running 1:17:27 intensity: (13 @0) + (17 @1) + (57:03 @2) + (19:33 @3) + (21 @4) 13.67 km (5:40 / km) +258m 5:11 / km
ahr:139 max:167 shoes: VJ Irock 3

Easy beecraigs - some surprisingly deep chat for a cold wednesday morning in beecraigs. Good fun

Strength and Conditioning 25:00 [0]

Tuesday Mar 30 #

11 AM

Running 22:25 intensity: (21 @0) + (6:28 @1) + (12:25 @2) + (3:11 @3) 4.22 km (5:19 / km) +36m 5:06 / km
ahr:129 max:146 shoes: VJ Irock 3

WU

Running 38:21 intensity: (22 @0) + (4:24 @1) + (8:43 @2) + (12:25 @3) + (8:32 @4) + (3:55 @5) 9.45 km (4:04 / km) +1m 4:03 / km
ahr:150 max:186 shoes: VJ Irock 3

Leisure centre ints
10(3), 6x2.5(2)
Was supposed to pick it up in the last 20 secs of the 2.5s which I actually did for the most part which was good.
Felt bang on for the 10 - hanging where I wanted. First few 2.5s were pretty slow - not too sure why, it was v windy and pretty sloppy in places but I picked up the speed to where I wanted it to be (3:10s) for the last couple so all good in the end

Running 4:16 intensity: (4 @2) + (3:34 @3) + (38 @4) 0.9 km (4:44 / km)
ahr:155 max:166 shoes: VJ Irock 3

astro strides. Pretty sweaty by now - was thirsty work out there even with the wind

Running 21:02 intensity: (21 @1) + (19:01 @2) + (1:40 @3) 3.6 km (5:51 / km) +31m 5:36 / km
ahr:136 max:146 shoes: VJ Irock 3

WD

Monday Mar 29 #

12 PM

Strength and Conditioning 25:00 [0]

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