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Training Log Archive: JimBailey

In the 7 days ending Feb 24:

activity # timemileskm+mload
  Orienteering12 7:47:46 37.82(12:22) 60.86(7:41) 18881525.1
  WU/WD21 4:57:11 21.95(13:32) 35.33(8:25) 795740.2
  Total23 12:44:57 59.77(12:48) 96.19(7:57) 26832265.4
  [1-5]23 12:42:41

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MoTuWeThFrSaSu

Sunday Feb 24 #

10 AM

WU/WD 34:59 intensity: (24:36 @1) + (2:14 @2) + (1:55 @3) + (4:59 @4) + (1:15 @5) 2.71 km (12:55 / km) +119m 10:35 / km
ahr:127 max:199

11 AM

Orienteering 49:27 intensity: (2:25 @1) + (7:20 @2) + (21:54 @3) + (14:25 @4) + (3:23 @5) **** 6.29 km (7:52 / km) +210m 6:44 / km
ahr:162 max:199

SOL - Birsemoor hill-Short Brown
Took it easy at the start then decided to amp up pace a bit near the end in the more technical area as Race training and I was v clean.
12 PM

WU/WD 13:10 intensity: (1:05 @1) + (52 @2) + (2:23 @3) + (7:27 @4) + (1:23 @5) 2.35 km (5:37 / km) +13m 5:28 / km
ahr:167 max:192

11 PM

Note

Biggest week to date . Legs feeling okay just heavy fatigue I am looking forward to a day of rest and an easy week. Focus on maintenance this week.

Saturday Feb 23 #

2 PM

WU/WD 8:58 intensity: (55 @1) + (1:22 @2) + (2:00 @3) + (4:10 @4) + (31 @5) 1.29 km (6:57 / km) +16m 6:32 / km
ahr:160 max:188

Orienteering 12:57 intensity: (12 @1) + (12 @2) + (21 @3) + (2:23 @4) + (9:49 @5) ** 3.17 km (4:05 / km) +23m 3:57 / km
ahr:187 max:203

Cove sprint, One little hesitation but clean the rest

WU/WD 4:13 intensity: (1:13 @1) + (19 @2) + (11 @3) + (2:14 @4) + (16 @5) 0.8 km (5:16 / km) +10m 4:57 / km
ahr:155 max:188

7 PM

WU/WD 22:39 intensity: (9:03 @1) + (3:55 @2) + (5:13 @3) + (4:28 @4) 2.63 km (8:36 / km) +4m 8:32 / km
ahr:141 max:180

Orienteering 52:20 intensity: (57 @1) + (3:27 @2) + (16:06 @3) + (28:59 @4) + (2:51 @5) **** 6.88 km (7:36 / km) +197m 6:39 / km
ahr:169 max:194

BNC - Muir of Dinnet, Happy with nav except for 3 mins on no.12 but I will take 2nd.
8 PM

WU/WD 17:06 intensity: (1:58 @1) + (1:51 @2) + (11:30 @3) + (1:47 @4) 2.81 km (6:05 / km) +5m 6:02 / km
ahr:154 max:176

Friday Feb 22 #

10 AM

WU/WD 4:55 intensity: (59 @1) + (17 @2) + (48 @3) + (2:51 @4) 0.84 km (5:52 / km) +10m 5:32 / km
ahr:157 max:180

Orienteering 36:41 intensity: (17 @1) + (9 @2) + (2:17 @3) + (27:05 @4) + (6:53 @5) **** 5.5 km (6:40 / km) +181m 5:44 / km
ahr:178 max:197

1st peg relay simulation at faskally, Lovely area and some of the cleanest nav I have done so far , bar a few dodgy route choices a good perfect run.
11 AM

WU/WD 16:27 intensity: (2:25 @1) + (2:38 @2) + (4:28 @3) + (5:42 @4) + (1:14 @5) 2.14 km (7:40 / km) +31m 7:09 / km
ahr:158 max:190

missed the path so did a bit further than expected
1 PM

WU/WD 9:38 intensity: (3:42 @1) + (2:05 @2) + (1:44 @3) + (2:07 @4) 0.93 km (10:19 / km) +32m 8:48 / km
ahr:143 max:182

Orienteering 30:40 intensity: (1:48 @1) + (1:11 @2) + (9:03 @3) + (17:58 @4) + (40 @5) **** 4.18 km (7:20 / km) +106m 6:31 / km
ahr:166 max:195

Middle training at bonskeid , Taking cruising it and trying to get nav right. Focused on picture and direction and it was v nice with bearing being v v accurate

WU/WD 7:42 intensity: (35 @1) + (1:18 @2) + (3:21 @3) + (2:28 @4) 1.19 km (6:28 / km) +32m 5:42 / km
ahr:155 max:175

Thursday Feb 21 #

10 AM

WU/WD 10:57 intensity: (4:26 @1) + (2:15 @2) + (2:43 @3) + (1:33 @4) 0.71 km (15:19 / km) +50m 11:21 / km
ahr:140 max:181

11 AM

Orienteering 59:12 intensity: (13:28 @1) + (17:03 @2) + (18:40 @3) + (8:59 @4) + (1:02 @5) **** 5.43 km (10:55 / km) +309m 8:29 / km
ahr:149 max:193

Long style training at linn of Minnell .Cruised the first half focussing on planning and compass then walked the second half due to fatigue and Focused on spiking the controls.
12 PM

WU/WD 10:37 intensity: (3:10 @1) + (1:56 @2) + (4:54 @3) + (37 @4) 1.24 km (8:34 / km) +24m 7:49 / km
ahr:144 max:173

Wednesday Feb 20 #

10 AM

WU/WD 29:49 intensity: (16:38 @1) + (3:33 @2) + (3:50 @3) + (4:59 @4) + (49 @5) 2.98 km (10:01 / km) +150m 8:00 / km
ahr:137 max:193

11 AM

Orienteering 43:58 intensity: (12:00 @1) + (8:41 @2) + (12:51 @3) + (9:41 @4) + (45 @5) **** 3.71 km (11:51 / km) +100m 10:27 / km
ahr:149 max:195

MIddle training at errochty , taking it slow and getting the nav right

WU/WD 4:10 intensity: (2:48 @1) + (24 @2) + (17 @3) + (41 @4) 0.32 km (13:06 / km) +1m 12:54 / km
ahr:123 max:172

1 PM

WU/WD 19:14 intensity: (7:20 @1) + (2:43 @2) + (1:45 @3) + (7:06 @4) + (20 @5) 2.57 km (7:29 / km) +134m 5:56 / km
ahr:146 max:187

Orienteering 35:28 intensity: (3:01 @1) + (2:34 @2) + (10:43 @3) + (12:35 @4) + (6:35 @5) **** 4.18 km (8:30 / km) +128m 7:22 / km
ahr:167 max:196

Higher intensity middle training , focus on putting it all together . A few minor slips but mostly clean and spiking

Tuesday Feb 19 #

10 AM

WU/WD 11:00 intensity: (4:06 @1) + (1:20 @2) + (40 @3) + (3:51 @4) + (1:03 @5) 1.04 km (10:35 / km)
ahr:146 max:198

WU/WD 16:23 intensity: (4:04 @1) + (3:48 @2) + (3:30 @3) + (4:12 @4) + (49 @5) 1.84 km (8:53 / km)
ahr:150 max:195

11 AM

Orienteering 16:38 intensity: (13 @1) + (14 @2) + (4 @3) + (3:31 @4) + (12:36 @5) ** 4.04 km (4:07 / km) +3m 4:06 / km
ahr:188 max:204

Scrapped no.1 and no.6 dodgy sprint, need to do some more focused speint training

WU/WD 2:51 intensity: (55 @1) + (55 @2) + (43 @3) + (18 @4) 0.36 km (7:50 / km)
ahr:141 max:179

1 PM

WU/WD 12:06 intensity: (2:16 @0) + (1:45 @1) + (2:05 @2) + (2:37 @3) + (3:23 @4) 1.17 km (10:22 / km) +56m 8:22 / km
ahr:146 max:184

Orienteering 36:50 intensity: (1:41 @1) + (3:37 @2) + (13:19 @3) + (16:10 @4) + (2:03 @5) *** 5.44 km (6:46 / km) +226m 5:36 / km
ahr:163 max:192

Taking it easy because the hamstring
2 PM

WU/WD 5:47 intensity: (2:24 @1) + (39 @2) + (1:56 @3) + (48 @4) 0.43 km (13:23 / km) +6m 12:31 / km
ahr:140 max:180

Monday Feb 18 #

10 AM

WU/WD 16:42 intensity: (2:32 @1) + (1:21 @2) + (5:11 @3) + (6:44 @4) + (54 @5) 2.38 km (7:01 / km) +17m 6:46 / km
ahr:159 max:192

Orienteering 44:31 intensity: (4:03 @1) + (7:30 @2) + (18:09 @3) + (13:43 @4) + (1:06 @5) **** 5.86 km (7:36 / km) +243m 6:18 / km
ahr:159 max:200

Dunalistair long style training . Very happy with nav except for no.3 but a good start to the week
11 AM

WU/WD 3:07 intensity: (24 @1) + (21 @2) + (1:31 @3) + (51 @4) 0.47 km (6:36 / km) +6m 6:13 / km
ahr:158 max:177

1 PM

WU/WD 7:32 intensity: (2:35 @1) + (36 @2) + (37 @3) + (3:36 @4) + (8 @5) 1.02 km (7:24 / km) +20m 6:44 / km
ahr:151 max:186

Orienteering 49:04 intensity: (3:10 @1) + (6:09 @2) + (26:41 @3) + (10:36 @4) + (2:28 @5) **** 6.2 km (7:55 / km) +162m 7:00 / km
ahr:159 max:201

Dunalistair middle training . Pushing and trying to keep nav . Only stifled when there was a veg boundary missing on the map
2 PM

WU/WD 7:09 intensity: (1:28 @1) + (19 @2) + (2:52 @3) + (2:30 @4) 1.09 km (6:34 / km) +59m 5:10 / km
ahr:153 max:182

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