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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: PeterM

In the 7 days ending Jun 2:

activity # timemileskm+mload
  Running11 6:33:06 47.73(8:14) 76.81(5:07) 53557161.0
  Orienteering5 1:57:27 14.95(7:51) 24.07(4:53) 56020138.5
  Strength and Conditioning 1 1:00:006180.0
  Total13 9:30:33 62.68 100.88 109483479.5
  [1-5]12 8:26:30

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MoTuWeThFrSaSu

Sunday Jun 2 #

8 AM

Running 19:52 intensity: (6 @0) + (3:47 @1) + (14:51 @2) + (1:08 @3) 3.68 km (5:24 / km) +137m 4:33 / km
ahr:129 max:146 shoes: Nike Pegasus 40 #2

Lovely shake with the gents, featuring guest appearance from Charlotte.
3 PM

Running 17:57 intensity: (26 @1) + (6:39 @2) + (10:52 @3) 2.62 km (6:51 / km) +2m 6:49 / km
ahr:141 max:153 shoes: Nike Streakfly #2

WU. A tad congested.

Orienteering race 16:43 intensity: (10 @2) + (14 @3) + (10 @4) + (16:09 @5) 4.36 km (3:50 / km) +118m 3:23 / km
ahr:186 max:194 shoes: Nike Streakfly #2

World Cup MSR - 2nd leg for GBR
Some drama pre-start when it was discovered that the courses had been posted online, but ultimately we didn’t see it and it had no real bearing on proceedings.
This wasn’t as dramatic as the changeover in which we were all placed in a narrow funnel inside a bush with very limited view of the short, downhill run-in. It nearly turned into a fist fight but we got away okay in the end.
Speedy start and apart from a small faff and small hesitation I was through the first 8 okay, still just behind Hoddy. Then going to #9 I had a complete disaster - classic brain fog and I paralleled what could generously be called a TD2 control, hunted parallel to spec and lost 25 seconds. What a tool.
Pushed hard through the town, holding position and doing generally good orienteering, again still just behind Pete. I then got #18 right so snuck ahead and then banged it into the finish without issue.
A great fun race - I really enjoyed it. But I can’t help but feel frustrated to have thrown away so much time so needlessly on such an easy control. Very disappointing. You do not have the margin for that in this game.
On the other hand, I had some good splits here and was one second off fastest split to #18 - a long leg near the end with some horrible climb, so that proves that I can shift compared to the other guys. Just need to get the basics right and keep attacking from start to finish - this comes through experience, but I can defo improve in the short term as well.
A slightly disappointing weekend. A nearly good run today and a partial disaster yesterday is not what I wanted, so I’ll just have to give the remaining test race my very best shot.

Running 7:48 intensity: (7 @0) + (1:26 @1) + (6:15 @2) 0.83 km (9:26 / km)
ahr:127 max:139 shoes: Nike Pegasus 40 #2

WD. Somehow, even worse space-wise.

Saturday Jun 1 #

7 AM

Running 16:49 [2] 3.27 km (5:09 / km) +126m 4:19 / km
ahr:141 max:152 shoes: Nike Pegasus 40 #2

Shake. A bit hilly, but great views.
11 AM

Running 20:46 intensity: (21 @0) + (43 @1) + (7:48 @2) + (10:14 @3) + (1:40 @4) 3.58 km (5:48 / km) +59m 5:21 / km
ahr:143 max:170 shoes: Nike Pegasus 40 #2

WU

Orienteering race 16:42 intensity: (23 @2) + (14 @3) + (5:18 @4) + (10:47 @5) 3.77 km (4:26 / km) +67m 4:04 / km
ahr:181 max:195 shoes: Adidas Terrex Speed Ultra

World Cup Sprint - 59th
Well then. That was interesting.
It’s never a good start when you can barely work out how to get to the start on the warm up map. Yikes.
I was a disaster on the first 5 controls of this course. No attack, panic routes, wet options, no clear reading - disasterclass. I did spike #4 but like many others messed up the exit. I need to get better at this kind of sprint - at this level it’s still pretty alien to me.
I got caught by my minute man on the way to #5, and when that happens you get this feeling of ‘maybe I should just hit the next downhill staircase and not stop’, but hey ho.
Things actually went better from here. I got the through the rest of the gardens okay and then chose my own route on the long leg. A bit hesitant to be honest but it worked okay and when I saw Ferenc was now a long way behind me I knew it couldn’t be that bad.
The town was fine - perhaps some sub-optimal moments when I prioritised distance over flow on 50/50s but I pushed well and kept fighting. It all felt pretty familiar and I’d geeked it well. I did get stuck behind a few people which was annoying.
Finished fine but again, I think I still lack some fight in these races.
So if we look at the positives, from #5 onwards I was in perfectly acceptable, both in relation to fellow brits and leaders. So that’s good. I had some good splits and kept working hard. And I’m looking forward to tomorrow.
But plenty to work on. No point saying where I could’ve come, cos everyone could say that. Some days you run well, and some days you get served the forest sprint from hell, to quote a much loved British sitcom character.
Onwards.

Running 19:47 intensity: (15 @1) + (19:32 @2) 3.29 km (6:01 / km)
ahr:134 max:140 shoes: Nike Pegasus 40 #2

WD with Fred and Pete

Friday May 31 #

11 AM

Orienteering 41:00 intensity: (7 @0) + (28 @1) + (12:01 @2) + (21:43 @3) + (6:41 @4) 8.04 km (5:06 / km) +118m 4:45 / km
ahr:147 max:174 shoes: Nike Pegasus 40 #2

Mostly gentle mooching around the model, with a wee harder effort on some controls and then some strides chucked in there.
Warm and sunny - went for a swim after. Lovely.
Need to be up for the fight tomorrow on the climbs :)

Thursday May 30 #

10 AM

Running 15:47 intensity: (11 @0) + (3:00 @1) + (8:59 @2) + (3:37 @3) 2.61 km (6:02 / km) +55m 5:28 / km
ahr:131 max:149 shoes: Nike Pegasus 40 #2

WU with Emil up the steps

Orienteering 16:44 intensity: (1 @0) + (11 @1) + (55 @2) + (8:03 @3) + (7:34 @4) 3.0 km (5:35 / km) +118m 4:40 / km
ahr:158 max:173 shoes: Nike Pegasus 40 #2

Italy! About time too.
Good fun wee course with lots and lots of steps - having to recalibrate the tekkers slightly to make sure to account for running down steps, but apart from that all fine.
Ran with Emil at gentle pace and took some different routechoices, or in Emil’s case, did some cheating.

Running 12:30 intensity: (8 @0) + (2:59 @1) + (9:23 @2) 2.0 km (6:14 / km) +40m 5:40 / km
ahr:124 max:138 shoes: Nike Pegasus 40 #2

WD
3 PM

Running 12:37 intensity: (49 @0) + (7:36 @1) + (4:12 @2) 1.88 km (6:42 / km) +23m 6:19 / km
ahr:117 max:134 shoes: Nike Pegasus 40 #2

Down to the start with the guys

Orienteering 26:18 intensity: (11 @0) + (2:03 @1) + (2:04 @2) + (4:53 @3) + (15:19 @4) + (1:48 @5) 4.89 km (5:22 / km) +139m 4:42 / km
ahr:160 max:183 shoes: Nike Pegasus 40 #2

Recco sprintervals with Nath and Meg - a classic one to feel gash with so many damn steps, but generally the nav was pretty good. I made two tiny mistakes but I was reading the routes and picking good ones, so that’s the main thing.
Absolutely crushed Nath’s hopes and dreams on the last one but apart from that all pretty uneventful.

Running 10:44 intensity: (18 @0) + (28 @1) + (9:58 @2) 1.7 km (6:19 / km) +2m 6:17 / km
ahr:127 max:137 shoes: Nike Pegasus 40 #2

WD with Nath

Wednesday May 29 #

6 AM

Running 58:42 [2] 12.52 km (4:41 / km) +15m 4:40 / km
ahr:138 max:151 shoes: Nike Air Zoom Terra Kiger 8

Early morning Grantchester pre-exam shake. Get me out of here.

Tuesday May 28 #

6 AM

Running 46:09 [2] 9.94 km (4:38 / km) +10m 4:37 / km
ahr:141 max:151 shoes: Nike Pegasus 40 #2

Up bright and early.
6 PM

Running 22:42 intensity: (54 @0) + (1:24 @1) + (19:46 @2) + (38 @3) 4.51 km (5:02 / km)
ahr:132 max:145 shoes: Nike Pegasus 40 #2

WU with Maya

Running 26:10 intensity: (19 @0) + (15 @1) + (1:10 @2) + (5:29 @3) + (9:11 @4) + (9:46 @5) 7.19 km (3:38 / km)
ahr:168 max:198 shoes: Nike Streakfly #2

Track taper sesh
2k, 1k, 800, 400, 4x200
5:47, 2:49, 2:12, 64, 29, 29, 29, 28
I think I’ve reached potentially life-threatening boredom levels with revision so very glad to hit the track this evening.
Working with the usuals which was excellent. Everyone being a bit silly on the first rep but I kept things steady and worked it down nicely after that. I enjoyed getting rolling on the 200s - haven’t done that kind of thing in a while.

Running 21:17 intensity: (13 @0) + (1:06 @1) + (19:58 @2) 3.72 km (5:44 / km) +7m 5:41 / km
ahr:129 max:141 shoes: Nike Pegasus 40 #2

WD with Mayalasdair

Monday May 27 #

6 AM

Running 16:54 intensity: (16 @0) + (18 @1) + (15:11 @2) + (1:09 @3) 3.49 km (4:50 / km) +10m 4:46 / km
ahr:136 max:145 shoes: Nike Pegasus 40 #2

To gym.
7 AM

Strength and Conditioning 1:00:00 [0]

Taper sesh with Josh, licking the wounds after yesterday's play-off final.
8 AM

Running 46:35 intensity: (2 @0) + (40 @1) + (39:47 @2) + (6:06 @3) 9.98 km (4:40 / km) +50m 4:33 / km
ahr:137 max:149 shoes: Nike Pegasus 40 #2

More chlaps than usual because I am a serious student who is taking their exams seriously. So seriously in fact that I am going to Italy on Wednesday, with 2 exams remaining.

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