Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AlexM

In the 31 days ending May 31, 2019:

activity

time

miles

Orienteering

10:03:18

46.12

(13:05)

74.23

(8:08)

2085

50 /

65c

76%

Running

6:42:45

45.23

(8:54)

72.79

(5:32)

1241

Total

16:46:03

91.35

(11:01)

147.02

(6:51)

3326

50 /

65c

76%

2:02

0:00

» now

Friday May 31, 2019 #

12 PM

Running (Trail) 30:41 [3] 6.22 km (4:56 / km) +54m 4:44 / km
ahr:110 max:121 shoes: Brooks Ghost 11

Easy 30' on trails

6 PM

Orienteering 11:54 [2] **** 1.83 km (6:30 / km) +31m 6:00 / km
ahr:98 max:141 shoes: VJ XTRM

Two man hat relay #1

With mum including some very dodgy nav from the both of us. (Moving time)

Orienteering 13:56 [4] **** 2.26 km (6:10 / km) +54m 5:30 / km
ahr:133 max:171 shoes: VJ XTRM

Two man hat relay #2

With the more elite boys so luckily nailed the nav. Good fun. (Moving time)

7 PM

Running warm up/down 4:31 [2] 0.77 km (5:52 / km)
ahr:162 max:178 shoes: VJ XTRM

Thursday May 30, 2019 #

1 PM

Running (Trail) 44:00 [3] 8.15 km (5:24 / km) +113m 5:03 / km
ahr:119 max:139 shoes: Brooks Ghost 11

Wet and windy trail run.

Wednesday May 29, 2019 #

6 PM

Running warm up/down 4:55 [2] 0.96 km (5:07 / km) +13m 4:48 / km
ahr:128 max:163 shoes: VJ XTRM

Orienteering 26:03 [3] **** 4.09 km (6:22 / km) +44m 6:03 / km
ahr:135 max:157 spiked:5/9c shoes: VJ XTRM

Kvillebyns SK training event - Tanum

Some very questionable nav at the beginning but gradually got into it. Good fun.

Running warm up/down 10:36 [2] 1.71 km (6:12 / km) +12m 5:59 / km
ahr:141 max:151 shoes: VJ XTRM

Tuesday May 28, 2019 #

12 PM

Running intervals (Trail/Terrain) 39:38 [4] 5.8 km (6:50 / km) +65m 6:28 / km
ahr:124 max:166 shoes: VJ XTRM

WU
4x4min terrain intervals [2:30]
WD

Saw it on Göran Winblad's vlog a while ago so decided to try it. Ankle held up fine so definitely something I'd try again. Need to decrease the rest though.
Vlog: https://www.youtube.com/watch?v=VID6bQx8w48

Monday May 27, 2019 #

4 PM

Running (Trail) 21:30 [2] 3.94 km (5:27 / km) +27m 5:17 / km
ahr:128 max:166 shoes: Brooks Ghost 11

Recovery.

Sunday May 26, 2019 #

10 AM

Running warm up/down 10:15 [2] 1.1 km (9:19 / km) +67m 7:09 / km
ahr:137 max:163 shoes: Inov8 X talon 212

Orienteering 1:40:03 [3] **** 12.56 km (7:58 / km) +326m 7:03 / km
ahr:149 max:183 shoes: Inov8 X talon 212

Midlands champs - Brown Clee
M18E - 7th (+34:04)

Never really got into it. Lost quite a bit of time in the tricky section about 4mins and then another two when coming back to it. Marshes seemed to zap all the energy out my legs so that's where I probably lost a lot of time. It seems Flurry is untouchable but would be nice to be slightly closer. Off to Sweden for a week now so hopefully some good training.
https://www.hoc.routegadget.co.uk/rg2/#57&cour...
Way too scrappy

Saturday May 25, 2019 #

Event: Spring time in Shropshire

Thursday May 23, 2019 #

Event: SEE Baggeridge - HOC SEE League

3 PM

Orienteering 51:01 [2] *** 6.28 km (8:07 / km) +119m 7:25 / km
ahr:129 max:165 shoes: Inov8 X talon 212

Control hanging for SEE. Moving time.

8 PM

Orienteering 5:40 [3] *** 1.13 km (5:01 / km) +30m 4:26 / km
ahr:128 max:143 shoes: Brooks Ghost 11

Control collecting.

Tuesday May 21, 2019 #

8 AM

Orienteering 41:51 [2] *** 5.76 km (7:16 / km) +119m 6:35 / km
ahr:119 max:152 shoes: Inov8 X talon 212

Checking control sites for my SEE on Thursday. Used the moving time from Strava.

Monday May 20, 2019 #

Note
(rest day)

Sunday May 19, 2019 #

11 AM

Running warm up/down 1:18 [2] 0.14 km (9:17 / km) +10m 6:51 / km
ahr:124 max:138 shoes: VJ XTRM

Running warm up/down 2:07 [2] 0.32 km (6:37 / km)
ahr:134 max:159 shoes: VJ XTRM

Orienteering (Middle) 57:32 [4] **** 7.31 km (7:52 / km) +302m 6:31 / km
ahr:161 max:197 spiked:19/23c shoes: VJ XTRM

LOC Weekend Day 2 - Stickle Pike
Black - 27th (+17:53)

Technically much better today but still the same physically. Not too many mistakes, just a minor miss on #1 and a bad routechoice to #4 and #5. Ali and Duncan caught me on the last few which definitely helped speed things up. Blisters even worse now...
https://www.loc.routegadget.co.uk/rg2/#129&cou...

12 PM

Running warm up/down 9:00 [3] 1.7 km (5:18 / km)
ahr:183 max:199 shoes: VJ XTRM

Saturday May 18, 2019 #

Event: LOC National Event Weekend

11 AM

Running warm up/down 4:14 [2] 0.53 km (7:59 / km) +20m 6:43 / km
ahr:131 max:147 shoes: VJ XTRM

With Finlay.

Orienteering (Long) 1:13:25 [3] **** 8.46 km (8:41 / km) +395m 7:02 / km
ahr:143 max:185 spiked:6/11c (sick) shoes: VJ XTRM

LOC Weekend Day 1 - Caw
Short brown - 38th (+21:12)

Oh dear. First two were easy and fin caught 2mins on me just before #2. #3 was easy and fin was already well ahead, then messed up the next 4. Seemed to be drifting a lot away from the control. #8 was fine but #9 was bad then easy to the finish. Probably about 10mins of mistakes and the other 11mins down on Fin was running speed on the hills. Feet covered in blisters now.
https://www.loc.routegadget.co.uk/rg2/#128&cou...
Seem to be losing my bearing...

Tuesday May 14, 2019 #

10 AM

Running (Trail) 47:57 [3] 9.73 km (4:56 / km) +88m 4:43 / km
ahr:155 max:175 shoes: Brooks Ghost 11

Pleasant morning down the canal.

Sunday May 12, 2019 #

12 PM

Running (Trail) 1:20:03 [3] 14.96 km (5:21 / km) +225m 4:59 / km
ahr:145 max:153 shoes: Brooks Ghost 11

Down over the road to the end of the million then back to canal and home. Feet hurt for the first 6 but then fine from there with a mini bonk in the last km.

Saturday May 11, 2019 #

Event: SEE Himley - HOC SEE League

8 AM

Orienteering 1:20:00 [2] *** 5.5 km (14:33 / km) +50m 13:55 / km
shoes: VJ XTRM

Putting out controls for sebs event.

Thursday May 9, 2019 #

6 PM

Running warm up/down 4:58 [2] 0.79 km (6:17 / km) +13m 5:49 / km
ahr:138 max:147 shoes: VJ XTRM

Running (Trail) 24:29 [4] 4.91 km (4:59 / km) +132m 4:24 / km
ahr:151 max:178 shoes: VJ XTRM

Same as last week. Up a hill and down then up again and down.

Running warm up/down 1:01 [2] 0.13 km (7:49 / km) +2m 7:16 / km
ahr:142 max:162 shoes: VJ XTRM

Monday May 6, 2019 #

11 AM

Orienteering 29:24 [3] **** 4.67 km (6:18 / km) +93m 5:44 / km
ahr:152 max:171 shoes: Inov8 X talon 212

British Relays - Middleton Park
Junior Ad Hoc - (mp on 2nd leg)

Shite again. Went out on 3rd leg 25mins down I think. Good through the first 4 then a 30s miss on #5. From here the mistakes continued with a 15s miss on #6 and then a fat 3-3:30min nightmare on #7. Parallel error just wandering about trying to find something to re-locate on. Very annoying. Nearly 1.2km extra on a 3.5km course...
https://www.boc.routegadget.co.uk/rg2/#39&cour...

Sunday May 5, 2019 #

Event: British Orienteering Championships

11 AM

Running warm up/down 10:17 [2] 1.25 km (8:14 / km) +148m 5:10 / km
ahr:156 max:176 shoes: Inov8 X talon 212

Orienteering 1:52:29 [4] *** 14.38 km (7:49 / km) +522m 6:37 / km
ahr:168 max:188 spiked:20/22c shoes: Inov8 X talon 212

British Long - Arncliffe
M18E - 16th (+43:57)

Nope. Spiked the first few and went left for the long leg. Just a very slow plod from here walking all the hills. Big bonk at 10km then just a slog to the finish. At times it felt more like a fell race than orienteering. No real mistakes apart from some 30s slips. Cramping up on the run-in and legs hurting a lot now. Midlands, then a big break before Scottish.
https://www.boc.routegadget.co.uk/rg2/#38&cour...

Saturday May 4, 2019 #

7 PM

Running (Road/Trail) 19:07 [2] 3.52 km (5:26 / km) +91m 4:49 / km
ahr:142 max:162 shoes: Brooks Ghost 11

Easy round Rawtenstall.

Thursday May 2, 2019 #

6 PM

Running (Trail) 29:28 [4] 5.76 km (5:07 / km) +151m 4:31 / km
ahr:160 max:182 shoes: Inov8 X talon 212

WU
Up and down a hill then back up and down.

Running (Trail) 2:40 [2] 0.4 km (6:40 / km) +10m 5:56 / km
ahr:168 max:183 shoes: Inov8 X talon 212

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