Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: HarryMcM

In the 7 days ending Oct 23, 2017:

activity	#	time	miles		km		+m
Orienteering	4	2:22:33	12.07	(11:49)	19.42	(7:20)	566	9 /	16c	56%
Running	4	1:34:34	12.38	(7:38)	19.93	(4:45)	176
Cycling	2	1:25:00
Athletics Club	1	26:00	3.91	(6:39)	6.3	(4:08)
Total	11	5:48:07	28.37		45.65		742	9 /	16c	56%

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Monday Oct 23, 2017 #

11 AM

Running race (3km Time Trial) 11:02 [5] 3.0 km (3:41 / km)
ahr:168 max:187

Unfortunately slow, but expected with tired legs. New PB by 6 seconds but could definitely go 10:30 if I was on form

2 PM

Orienteering (Virtuous Lady) 40:22 [4] 6.1 km (6:37 / km) +172m 5:48 / km
ahr:167 max:186

Relay simulations on a small, fast area with some detail. Felt good but could have been more energetic

4 PM

Orienteering (Course Recap) 19:28 [3] 3.2 km (6:05 / km) +97m 5:17 / km
ahr:162 max:177

Going over the controls I had problems on yesterday with Flurry. Spiked them all which was nice, seems that I get close and then mess up as I get within 25m...

Sunday Oct 22, 2017 #

Event: CompassSport Cup Final

11 AM

Running warm up/down 9:11 [2] 1.63 km (5:38 / km) +2m 5:36 / km
ahr:138 max:154

12 PM

Orienteering race (CSC Final) 44:22 [5] *** 6.57 km (6:45 / km) +157m 6:02 / km
ahr:174 max:191 spiked:9/16c

Two mistakes at the beginning of the course cost me a podium place, although the rest of the run was fairly clean, I probably could have done my navigation a bit faster, allowing better speed throughout

3 PM

Orienteering (Control Collecting) 38:21 [4] 3.55 km (10:48 / km) +140m 9:01 / km
ahr:161 max:183

Nice to go onto the tougher section of the area at a gentler pace, although the mud on the slopes made it a bit painful to keep moving

Saturday Oct 21, 2017 #

3 PM

Running (Jogging) 23:41 [3] 4.7 km (5:02 / km) +52m 4:46 / km
ahr:143 max:166

Light jogging in preparation for the CSC tomorrow

Friday Oct 20, 2017 #

5 PM

Running long (Steady Run) 50:40 [3] 10.6 km (4:47 / km) +122m 4:31 / km
ahr:165 max:179

Missed Thursday's hash because of rain so making up for it with a longer run today

Thursday Oct 19, 2017 #

9 PM

Cycling (Rollers) 45:00 [2]

Too wet to make the trip to the OVH3 group tonight so doing some light cycling instead

Wednesday Oct 18, 2017 #

9 AM

Cycling (Rollers) 40:00 [2]

Tuesday Oct 17, 2017 #

7 PM

Athletics Club (Parloufs) 26:00 [4] 6.3 km (4:08 / km)
ahr:162 max:187

4 x 300m with 100m recovery - 4 sets

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