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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: andrews

In the 7 days ending Mar 28:

activity # timemileskm+mload
  Cycling5 4:18:32 58.34(13.5/h) 93.89(21.8/h) 1394472.5
  Running4 2:07:19 14.06(9:03) 22.63(5:38) 818328.1
  Orienteering1 1:12:41 5.08(14:18) 8.18(8:53) 420185.1
  Total8 7:38:32 77.48(5:55) 124.7(3:41) 2632985.7
  [1-5]8 7:28:20

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Sunday Mar 28 #

12 PM

Cycling 2:05:34 intensity: (5:10 @0) + (54:57 @1) + (35:30 @2) + (23:25 @3) + (4:53 @4) + (1:39 @5) 44.91 km (21.5 kph) +654m
ahr:138 max:215

Really tired today, taking everything easy. It was so windy that descending from suprise view on the Chevin heading west it was a big struggle hitting 30km/h, then going east on the flat next to the Wharfe in between Pool and Harewood, 35km/h was pretty easy.

Saturday Mar 27 #

8 PM

Running 10:47 intensity: (4:48 @1) + (3:13 @2) + (2:16 @3) + (30 @4) 1.25 km (8:36 / km) +88m 6:21 / km
ahr:130 max:179

Orienteering 1:12:41 intensity: (29 @0) + (17:35 @1) + (21:00 @2) + (23:20 @3) + (8:46 @4) + (1:31 @5) 8.18 km (8:53 / km) +420m 7:04 / km
ahr:152 max:209

Ilkley moor NNC from 2019.

To 5 in 10:40 - I reckon I lost a lot of time here in the woods, missing paths and going straight across the steep valley at a near vertical section.
To 8 in 21:30 - My lower legs were really hurting, I couldn't get above 165bpm up the hill, not sure why but I've had it before
To 9 in 36:15 - Happy with the route, but very hesitant at the end
To 11 in 41:20 - 10 minutes down on the winner 2 years ago after 2/3 (But it took another 10 minutes to refind the control having been fannying around for 10 minutes not being able to work out the map, leading to me feeling like I can't orienteer and then losing all intensity for the rest of the course.) To be fair I didn't really know where I was most of my way to 11 and I would have made the mistake more often than I found the flag - I need to remember to orienteer more.
My foot started hurting around 14 so I headed back slowly from there.

My headtorch went onto red after half an hour which was worrying, so I put it on the lowest setting for the rest which made it harder. Also worth noting that this was on a 1:15000 map which is pretty difficult at night.

https://photos.app.goo.gl/Hr1sJLg79ufbR2YAA

Friday Mar 26 #

8 AM

Cycling 1:04:14 intensity: (1:31 @0) + (16:43 @1) + (31:40 @2) + (11:26 @3) + (1:46 @4) + (1:08 @5) 23.67 km (22.1 kph) +378m
ahr:144 max:188

This was meant to be last night, but I decided going out in the light early was more appealing than at 10:30pm. Quite a vicious headwind all the way back from Weardley, and then into some rain. Drafting a bin lorry on Otley Road was bliss.
10 PM

Running 44:48 intensity: (24 @0) + (6:29 @1) + (31:26 @2) + (4:17 @3) + (1:37 @4) + (35 @5) 9.01 km (4:58 / km) +141m 4:37 / km
ahr:150 max:214

A dirty road run. Some new main roads between Bramley and Armley. It had dropped to 3 degrees and sleeting for bits, I'd take that any day over 20°C+

Wednesday Mar 24 #

1 PM

Cycling 6:39 intensity: (52 @0) + (2:58 @1) + (1:05 @2) + (1:13 @3) + (15 @4) + (16 @5) 2.28 km (20.6 kph) +5m
ahr:130 max:198

A bit worried about the distance today (didn't want to sacrifice hills), so I cycled to the hill.

Running (Hill reps) 43:30 intensity: (38 @0) + (7:26 @1) + (10:29 @2) + (14:13 @3) + (8:44 @4) + (2:00 @5) 6.83 km (6:22 / km) +488m 4:42 / km
ahr:159 max:214

60 m hill, approx. 0.38km up Sugarwell (bottom of first little steps to gate at top of hill), trying to keep below 180bpm worked well, hitting it by the end of each rep. 8 reps with fairly fast run down (didn't get below 160bpm by the bottom of the downhills apart from in between 4&5 where I had a bigger break). Still learning the pacings for reps, will try and make next time more consistent. I felt good, these seem to be easier to do than the steeper woodhouse ridge ones.

Ups 2:32, 2:35, 2:38, 2:41 - 2:35, 2:43, 2:45, 2:40
downs 1:21, 1:27, 1:32, 3:39, 1:45, 1:51, 2:02

Leg/foot fine so carried on for a short cool down.

2 PM

Cycling 9:17 intensity: (4:20 @1) + (3:23 @2) + (1:03 @3) + (16 @4) + (15 @5) 2.25 km (14.5 kph) +44m
ahr:141 max:189

Tuesday Mar 23 #

1 PM

Cycling 52:48 intensity: (57 @0) + (15:17 @1) + (22:54 @2) + (10:21 @3) + (2:20 @4) + (59 @5) 20.78 km (23.6 kph) +313m
ahr:145 max:202

Just got over a mild migraine from yesterday so planned on a really easy ride, but I felt good so went a little harder than I had planned - part of that was due to the northerly wind though!
6 PM

Running 28:14 intensity: (11 @0) + (2:30 @1) + (8:44 @2) + (12:59 @3) + (3:00 @4) + (50 @5) 5.54 km (5:06 / km) +101m 4:40 / km
ahr:159 max:220

Trying to work out my aerobic threshold by running only breathing through my nose and seeing what heart rate I can sustain (also apparently the same effort at which you can carry out a conversation). It's around 163bpm I think but I need to test again in a more controlled way.

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