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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AlexM

In the 30 days ending Nov 30, 2019:

activity # timemileskm+m
  Orienteering8 10:08:23 46.7(13:02) 75.15(8:06) 1666
  Running11 3:51:51 23.77(9:45) 38.26(6:04) 412
  Total13 14:00:14 70.47(11:55) 113.41(7:25) 2078

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Saturday Nov 30, 2019 #

Event: Southern Night Championships
 
Event: Southern Champs Weekend - Middle Distance Event / Championships and Mike Ne
 
5 PM

Running warm up/down 2:39 intensity: (27 @1) + (1:21 @2) + (51 @3) 0.42 km (6:16 / km)
ahr:114 max:132 shoes: VJ XTRM

Orienteering 1:24:03 intensity: (4:30 @1) + (54:33 @2) + (25:00 @3) *** 11.94 km (7:02 / km) +135m 6:40 / km
ahr:137 max:158 shoes: VJ XTRM

Southern Night Champs - Caerwent
Brown - 21st (+30:51)

A bit of a mare. Mistakes, light died and lost compass which I eventually found.
https://www.baoc.routegadget.co.uk/rg2/#198&co...
6 PM

Running warm up/down 6:38 intensity: (2:36 @1) + (39 @2) + (3:23 @3) 0.5 km (13:19 / km)
ahr:101 max:135 shoes: VJ XTRM

Thursday Nov 28, 2019 #

Event: WEE 1 Clent - HOC Winter Evening League 19/20
 
6 PM

Running warm up/down 4:06 intensity: (36 @1) + (2:09 @2) + (1:21 @3) 0.31 km (13:06 / km) +7m 11:47 / km
ahr:113 max:138 shoes: VJ XTRM

Orienteering 1:01:24 intensity: (46 @1) + (9:50 @2) + (22:40 @3) + (28:08 @4) **** 6.88 km (8:56 / km) +271m 7:28 / km
ahr:156 max:176 shoes: VJ XTRM

HOC Night O @ Clent

Super nice to be back night orienteering. A few scrappy errors but good fun nonetheless.

Orienteering 24:20 intensity: (3:16 @1) + (4:55 @2) + (15:15 @3) + (54 @4) **** 2.57 km (9:27 / km) +122m 7:39 / km
ahr:144 max:177 shoes: VJ XTRM

Collecting.

Saturday Nov 23, 2019 #

8 AM

Running warm up/down 4:28 intensity: (55 @1) + (13 @2) + (3:20 @3) 0.53 km (8:23 / km)
ahr:118 max:150 shoes: NB Summit unknown

Running 21:50 intensity: (5 @1) + (20 @2) + (20:05 @3) + (1:20 @4) 5.05 km (4:20 / km) +28m 4:13 / km
ahr:155 max:168 shoes: NB Summit unknown

Running warm up/down 5:41 intensity: (43 @1) + (1:02 @2) + (43 @3) + (3:13 @4) 0.64 km (8:53 / km)
ahr:154 max:178 shoes: NB Summit unknown

Sunday Nov 17, 2019 #

Event: WMOA League Event 11 Long Mynd North East
 
11 AM

Running warm up/down 1:21 intensity: (28 @1) + (53 @3) 0.12 km (11:26 / km)
ahr:100 max:113 shoes: VJ XTRM

Orienteering 1:08:42 intensity: (5:18 @1) + (40:21 @2) + (23:03 @3) *** 8.87 km (7:45 / km) +421m 6:16 / km
ahr:136 max:150 shoes: VJ XTRM

WML - Long Mynd

Steady round the Brown with about 3mins in mistakes. Thick fog, very slippy and freezing.
https://www.wrekin.routegadget.co.uk/rg2/#20&c...

*Completely lost direction to #9

Running warm up/down 2:45 intensity: (44 @1) + (1:31 @2) + (30 @3) 0.32 km (8:32 / km)
ahr:127 max:145 shoes: VJ XTRM

2 PM

Orienteering 35:00 [1] *** 3.8 km (9:13 / km) +90m 8:14 / km

Collecting.

Saturday Nov 16, 2019 #

8 AM

Running warm up/down 8:46 intensity: (14 @1) + (16 @2) + (8:16 @3) 1.49 km (5:53 / km) +3m 5:50 / km
ahr:149 max:159 shoes: Brooks Ghost 11

Running 20:43 intensity: (10 @1) + (6 @2) + (3:16 @3) + (17:11 @4) 4.99 km (4:09 / km) +30m 4:02 / km
ahr:168 max:183 shoes: Brooks Ghost 11

Ineos1959 - A PB by 50s but I'll be back.

Running warm up/down 5:59 intensity: (2:29 @2) + (1:34 @3) + (1:56 @4) 0.55 km (10:54 / km) +3m 10:37 / km
ahr:149 max:175 shoes: Brooks Ghost 11

Wednesday Nov 13, 2019 #

3 PM

Running 58:07 intensity: (45 @1) + (24:57 @2) + (32:25 @3) 10.71 km (5:25 / km) +204m 4:57 / km
ahr:141 max:153 shoes: NB Summit unknown

Field loops x3. WHO'S GONNA CARRY THE BOATS?

Sunday Nov 10, 2019 #

11 AM

Running warm up/down 12:42 intensity: (12 @1) + (4:02 @2) + (7:59 @3) + (29 @4) 1.76 km (7:13 / km) +32m 6:37 / km
ahr:144 max:183 shoes: VJ XTRM

Orienteering 1:27:02 intensity: (4 @1) + (4:41 @2) + (46:22 @3) + (35:55 @4) **** 11.0 km (7:55 / km) +321m 6:54 / km
ahr:159 max:178 shoes: VJ XTRM

WML - Cleehill

Steady round the Brown which was mostly snow. A 1min miss at #16 and then two mins sat down getting a splinter out.
https://www.hoc.routegadget.co.uk/rg2/#62&cour...

Running warm up/down 13:31 intensity: (4:29 @1) + (4:07 @2) + (4:47 @3) + (8 @4) 1.07 km (12:41 / km) +30m 11:06 / km
ahr:131 max:167 shoes: VJ XTRM

3 PM

Orienteering 45:00 [1] *** 4.0 km (11:15 / km) +50m 10:35 / km

Collecting

Tuesday Nov 5, 2019 #

4 PM

Running intervals 51:13 intensity: (5:21 @1) + (3:48 @2) + (42:04 @3) 8.35 km (6:08 / km) +68m 5:53 / km
ahr:145 max:161 shoes: NB Summit unknown

3x1600m [3']

Pretty consistent. Consistently shite. Intervals in the dark aren't as effective. However I will continue.

Monday Nov 4, 2019 #

Note
(rest day)

Sunday Nov 3, 2019 #

11 AM

Running warm up/down 6:33 intensity: (39 @1) + (3:49 @2) + (2:05 @3) 0.82 km (7:56 / km) +4m 7:45 / km
ahr:134 max:148 shoes: VJ XTRM

Orienteering 1:45:29 [4] ***** 13.45 km (7:51 / km) +126m 7:30 / km
ahr:166 max:186 shoes: VJ XTRM

Welsh weekend Day 2 - Newborough
Brown - 5th (+27:52)

I lost my head. Let me know if you find it.

Saturday Nov 2, 2019 #

Event: ERYRI Weekend of Orienteering
 
11 AM

Running warm up/down 4:49 intensity: (14 @1) + (37 @2) + (3:58 @3) 0.62 km (7:44 / km) +3m 7:33 / km
ahr:145 max:157 shoes: VJ XTRM

Orienteering 1:37:23 intensity: (18 @1) + (21 @2) + (32:47 @3) + (1:03:57 @4) ***** 12.64 km (7:42 / km) +130m 7:20 / km
ahr:177 max:193 shoes: VJ XTRM

Welsh weekend Day 1 - Newborough
Brown - 4th (+19:58)

A 6min loss at #16 within 6m of the control and a few 1min losses. Some good legs though.

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