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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: PeterM

In the 7 days ending May 9, 2021:

activity # timemileskm+mload
  Running7 6:22:45 50.56(7:34) 81.37(4:42) 13257488.8
  Orienteering2 1:35:11 11.59(8:13) 18.65(5:06) 26016361.9
  Strength and Conditioning 3 1:15:007725.0
  Total8 9:12:56 62.15 100.02 39381575.7
  [1-5]7 7:57:07

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MoTuWeThFrSaSu

Sunday May 9, 2021 #

6 AM

Running 15:09 intensity: (45 @1) + (11:34 @2) + (2:50 @3) 3.13 km (4:50 / km) +1m 4:50 / km
ahr:138 max:154 shoes: Brooks Ghost 12 #3

Morning shakeout - lovely stuff
12 PM

Running 11:52 intensity: (5 @0) + (1:16 @1) + (8:00 @2) + (2:29 @3) + (2 @4) 2.25 km (5:16 / km) +32m 4:55 / km
ahr:134 max:160 shoes: VJ Irock 3

WU - bumped into David which was cool

Orienteering 1:15:00 intensity: (14 @1) + (19 @2) + (12:54 @3) + (1:00:46 @4) + (47 @5) 13.94 km (5:23 / km) +260m 4:55 / km
ahr:166 max:182 shoes: VJ Irock 3

An orienteering race!!
OK Nuts at Winterfold - black 11.9km

First things first, great to be back at an actual race - big hype. Apart from a sneaky long leg there wasn’t too much nav in the first 30 but kept up a decent pace and was clean.
First mistake at #16 and then dropped some time at #22 trying to find a supposedly single bush when in reality there was just loads of bushes.
Enjoyed this a lot. Not hugely technical but good to get the processes going and revealed some points to think about. Forest was mostly pretty nice - skog at the end was particularly delicious which was very enjoyable. CUOC 2,3,4,5 so we can’t be complaining.
C • Winterfold 2

Running 11:03 intensity: (1:52 @1) + (8:46 @2) + (25 @3) 2.01 km (5:30 / km)
ahr:131 max:145 shoes: VJ Irock 3

WD

Saturday May 8, 2021 #

11 AM

Running 1:27:40 intensity: (12 @0) + (1:43 @1) + (1:09:03 @2) + (16:33 @3) + (9 @4) 18.26 km (4:48 / km) +28m 4:46 / km
ahr:136 max:161 shoes: Brooks Ghost 12 #3

Longish run cos of O race tomorrow. Absolutely pished it down for about 80% which was kinda fun, could have done with my gloves though. Explored the woods at Milton, really lovely spot despite the motorway noise. I will be back.
Some absolute comedy rowing going on on the river which kept me amused on the way back.

Friday May 7, 2021 #

5 PM

Running 1:07:19 intensity: (13 @0) + (40 @1) + (50:43 @2) + (15:16 @3) + (27 @4) 14.08 km (4:47 / km) +38m 4:43 / km
ahr:139 max:168 shoes: Brooks Ghost 12 #3

Impeccable late afternoon/evening vibes for this one - reverse Coton. Doing OK Nuts on Sunday so longish run tomorrow then that at a solid effort.

Strength and Conditioning 25:00 [0]

Unfortunately I picked the part of election coverage when mike russell, the minister for petty grievances, was on. A plank whilst listening to him is never a good plank.

Thursday May 6, 2021 #

6 AM

Running 20:11 intensity: (19 @0) + (22 @1) + (15:02 @2) + (4:01 @3) + (27 @4) 4.13 km (4:54 / km)
ahr:138 max:166 shoes: Brooks Ghost 12 #3

WU

Orienteering 10:11 intensity: (1:36 @2) + (8:35 @3) 2.26 km (4:31 / km)
ahr:150 max:159 shoes: Brooks Ghost 12 #3

SprintO at King's Hedges.
Corking wee area and had planned the courses to just be super pingy. This had the desired effect and for the whole first course it was a struggle to stay ahead - only one tangible mistake but some hesitations. Great fun

Orienteering 10:00 intensity: (11 @1) + (16 @2) + (9:28 @3) + (5 @4) 2.45 km (4:05 / km)
ahr:150 max:160 shoes: Brooks Ghost 12 #3

Course 2 - bit more open this time and was flowing well - picking a route and sticking to it. One catastrophic map unfolding but apart from that it was alright.

Running 24:59 intensity: (8:41 @2) + (16:18 @3) 5.34 km (4:41 / km) +2m 4:40 / km
ahr:143 max:149 shoes: Brooks Ghost 12 #3

WD

Wednesday May 5, 2021 #

11 AM

Running 1:06:24 intensity: (44 @1) + (29:46 @2) + (35:21 @3) + (33 @4) 14.04 km (4:44 / km) +25m 4:41 / km
ahr:142 max:173 shoes: Brooks Ghost 12 #3

Easy towpath - new bit was open which was fun

Strength and Conditioning 25:00 [0]

Tuesday May 4, 2021 #

8 AM

Running 26:31 intensity: (26 @1) + (24:13 @2) + (1:52 @3) 5.31 km (5:00 / km)
ahr:137 max:155 shoes: Brooks Ghost 12 #3

WU

Running 35:15 [4] 9.73 km (3:37 / km)
ahr:149 max:185 shoes: Brooks Mach 19

Coldham's ints
2x8(2), 2x4(1), 2x2(1)
Great to be back at Coldham's - thoroughly enjoyed running round it. Felt pretty decent today - reps felt in control and the pace was healthy. Very windy today so one of the straights was a bit of a write off. Had a nice pace progression.

Running 16:22 [2] 3.09 km (5:18 / km) +6m 5:15 / km
ahr:148 max:187 shoes: Brooks Ghost 12 #3

WD back to college

Monday May 3, 2021 #

12 PM

Strength and Conditioning 25:00 [0]

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