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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Herbz

In the 7 days ending Sep 15:

activity # timemileskm+mload
  5 1:52:31 12.69(8:52) 20.43(5:30) 35854 /59c91%124.4
  Road Run2 21:40 2.7(8:01) 4.35(4:59) 6316.7
  trail/fell running1 9:26 0.88(10:44) 1.41(6:40) 12011.8
  Total5 2:23:37 16.28(8:49) 26.19(5:29) 54154 /59c91%152.9
  [1-5]5 2:23:25

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MoTuWeThFrSaSu

Sunday Sep 15 #

12 PM

trail/fell running warm up/down 9:26 intensity: (1:39 @3) + (6:39 @4) + (1:08 @5) 1.41 km (6:40 / km) +120m 4:41 / km
ahr:174 max:191 shoes: NVII Crazy light F1

race (British Middle champs M16) 28:16 intensity: (23 @2) + (29 @3) + (7:57 @4) + (19:27 @5) *** 4.27 km (6:37 / km) +193m 5:24 / km
ahr:185 max:197 spiked:19/23c shoes: NVII Crazy light F1

Really pleased with how things went (10th 5mins off winner ), fully focussed in the start box despite the pressure of Jim 2 mins after me . Decided that the best strategy would be to go slower through the first more techy part of the course which was a shout as the terrain was awfull and I couldn’t have gone much quicker anyway. Jim was in sight behind by 5 and nd overtook me by 8 then promptly dropped me but I remained not too far behind him until 12ish. Unluckily a few brutal climbs meant once the orienteering was finished and it was effectively just a cruise through a few k of easy controls to the finish there wasn’t as much left in the tank as I would have liked . Running speed probably lost me more time as I only made about ~1min of mistakes but if I’d gone quicker I may have made more mistakes , who knows . Anyway , very happy but certainly can do better

Saturday Sep 14 #

10 AM

Road Run warm up/down 4:24 intensity: (1:40 @2) + (2:44 @3) 0.9 km (4:52 / km) +21m 4:22 / km
ahr:144 max:155 shoes: Nike Zoom Fly

race (M10B BSC) 8:20 intensity: (12 @1) + (5:24 @2) + (2:44 @3) * 1.94 km (4:18 / km) +20m 4:05 / km
ahr:141 max:157 spiked:18/18c shoes: Nike Zoom Fly

Absolutely prime run took bare minutes out the other EOD punters.

Road Run warm up/down 5:47 intensity: (15 @2) + (1:32 @3) + (3:40 @4) + (20 @5) 1.02 km (5:40 / km) +15m 5:16 / km
ahr:170 max:185 shoes: Nike Zoom Fly

1 PM

race (M10B BSC) 7:54 intensity: (23 @1) + (4:24 @2) + (3:07 @3) ** 1.46 km (5:25 / km) +25m 4:59 / km
ahr:142 max:156 spiked:17/18c shoes: Nike Zoom Fly

Little bit more techy here but I held it together and managed to squeeze out a 5 min 30 lead over second place . Heard bof are wanting me off the back of that performance.

Thursday Sep 12 #

4 PM

Road Run warm up/down 4:09 intensity: (15 @1) + (3:36 @2) + (18 @3) 0.87 km (4:45 / km)
ahr:137 max:148 shoes: Nike Zoom Fly

intervals 35:30 intensity: (7 @0) + (10 @1) + (3:36 @2) + (15:03 @3) + (8:38 @4) + (7:56 @5) *** 6.96 km (5:06 / km) +68m 4:52 / km
ahr:166 max:196 shoes: Nike Zoom Fly

3 x 2k sprintervals with joe , joe and zac . Locked gate caught me out on the middle one near the end other than that all good .

Road Run 7:20 intensity: (2 @0) + (13 @1) + (34 @2) + (6:31 @3) 1.55 km (4:43 / km) +26m 4:21 / km
ahr:146 max:154

tempo 16:26 intensity: (5:26 @2) + (5:15 @3) + (4:18 @4) + (1:27 @5) *** 2.68 km (6:08 / km) +53m 5:35 / km
ahr:156 max:189 shoes: Inov8 x talon 212

Switch fro 1:5k to 1:2k did not work well. Some beautiful overshooting

Tuesday Sep 10 #

6 PM

intervals (WCOC training ) 16:05 intensity: (3 @0) + (44 @1) + (7:01 @2) + (6:22 @3) + (1:55 @4) 3.11 km (5:10 / km)
ahr:145 max:173 shoes: Nike Zoom Fly

3 courses : first one 10 seconds worth of errors . Second clean . Third raced Caitlin and she thrashed me due to 2 appalling route choices , the one way system caught me out . Really good fun

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