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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Herbie Ashworth

In the 7 days ending Apr 21:

activity # timemileskm+m
  orienteering5 3:02:32 16.62(10:59) 26.74(6:50) 59551c
  gym1 20:00
  Track running 2 16:18 1.98(8:13) 3.19(5:07)
  Road Run1 10:58 1.27(8:37) 2.05(5:21) 21
  swimming 1 6:45
  trail/fell running2 2:21 0.44(5:20) 0.71(3:19) 3
  Total9 3:58:54 20.31 32.69 61951c
averages - sleep:8 rhr:55

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Sunday Apr 21 #

11 AM

orienteering race (JK long ) 1:11:52 [4] ***** 10.55 km (6:49 / km) +219m 6:10 / km
ahr:174 max:195 22c shoes: inov8 x-talon 230

Navigation was fine apart from 8 where some questionable mapping of a path as a ride led to a loss of a few mins. Massively under-paced because I was expecting it to be more technical and I wasn’t massively tired afterwards suggesting I should have run a lot faster. Still not particularly pleased but felt a lot better than yesterday

trail/fell running warm up/down 1:00 [3] 0.5 km (2:00 / km) +3m 1:57 / km
rhr:55 slept:8.1 shoes: inov8 x-talon 230

5 PM

gym (Cool down @ gym ) 20:00 [3]
shoes: Nike Zoom Fly

Treadmill and rowing to cool down legs

Saturday Apr 20 #

11 AM

orienteering race (JK middle ) 43:56 [4] ***** 5.68 km (7:44 / km) +135m 6:55 / km
ahr:178 max:197 22c rhr:58 slept:7.8 shoes: VJ bolds

Questioning why I bother after another depressingly bad run proving I can’t actually orienteer after ~10 mins of mistakes and to make things even better I snapped a stud off my bolds

Friday Apr 19 #

Event: JK 2019
 
3 PM

trail/fell running warm up/down 1:21 [1] 0.21 km (6:26 / km)
ahr:134 max:145 shoes: New balance falcon 190 xc shoe

orienteering race (JK sprint ) 17:56 [5] *** 3.38 km (5:18 / km) +12m 5:13 / km
ahr:175 max:197 shoes: New balance falcon 190 xc shoe

Legs felt dead should have warmed up and eaten more not pleased but at least I got round .
5 PM

swimming (Hotel pool had lanes ) 6:45 [2]
rhr:48 slept:7.9

8 lengths - 450m just trying to loosen up then a wee go in the sauna

Thursday Apr 18 #

Note
rhr:56 slept:7.5 (rest day)

Was going to run but...

Wednesday Apr 17 #

7 PM

orienteering (LOC event ) 29:43 [3] ***** 3.12 km (9:31 / km) +185m 7:21 / km
ahr:129 max:176 7c rhr:57 slept:8.44 shoes: Inov8 x talon 212

Didn’t want to trash myself before the JK so I just plodded round the short. Very pleased with route choice and the execution of it.

Tuesday Apr 16 #

5 PM

Road Run warm up/down 10:58 [3] 2.05 km (5:21 / km) +21m 5:05 / km
ahr:151 max:173 shoes: Nike Zoom Fly

6 PM

orienteering intervals (Sprintervals) 19:05 [4] **** 4.01 km (4:46 / km) +44m 4:31 / km
ahr:131 max:153 shoes: Nike Zoom Fly

Sprintervals round Whitehaven that Alistair organised(creds to Nixon for planning) 2 1k courses: first one wewere set off at 30 second intervals and Charlie and sunley both caught me up but on the whole could have been worse route choice to 3 was questionable, second course mass start legged it round the first half barely looking at the map then remembered it was training so reduced the pace a bit and had something left for a cheeky sprint finish.

Track running intervals 7:20 [5] 1.47 km (4:59 / km)
ahr:135 max:150 shoes: Nike Zoom Fly

2x(300) 2x(200). (I recorded the rests as well)
7 PM

Track running warm up/down (WD) 8:58 [2] 1.72 km (5:13 / km)
ahr:145 max:155 rhr:54 slept:8.24 shoes: Nike Zoom Fly

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