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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gracemolloy

In the 7 days ending Jul 28:

activity # timemileskm+m
  Orienteering 5 4:10:08 22.36(11:11) 35.99(6:57) 601
  Running 7 2:44:33 18.37(8:57) 29.57(5:34) 255
  Total7 6:54:41 40.74(10:11) 65.56(6:20) 856

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Sunday Jul 28 #

9 AM

Running 36:38 intensity: (22 @1) + (36:16 @2) 7.02 km (5:13 / km) +17m 5:09 / km
ahr:138 max:148

Easy round the river.

Saturday Jul 27 #

10 AM

Running 10:56 intensity: (59 @1) + (9:57 @2) 1.76 km (6:13 / km) +75m 5:07 / km
ahr:136 max:149

Orienteering 1:13:34 intensity: (16 @1) + (1:25 @2) + (10:39 @3) + (58:29 @4) + (2:45 @5) 9.4 km (7:50 / km) +277m 6:49 / km
ahr:169 max:193

Oringen day 5 - chase
Murdered the first control and then was playing catch up after that. So much fun racing girls the whole way round. The course was brute, tough running and massive crags. I was moving quicker than everyone I ran with so managed to overtake them all but then messed up and ended up back in a group of 4 towards the end. Started the sprint finish 5 controls out and finished at the front in 8th (started in 11th). Love some good head to head racing. It’s been a top week.

Running 5:59 intensity: (57 @1) + (5:02 @2) 1.01 km (5:55 / km) +2m 5:52 / km
ahr:138 max:149

Friday Jul 26 #

11 AM

Running 14:22 intensity: (17 @1) + (13:45 @2) + (20 @3) 2.51 km (5:44 / km) +51m 5:12 / km
ahr:141 max:152

Orienteering 43:53 intensity: (25 @1) + (1:29 @2) + (9:33 @3) + (31:33 @4) + (53 @5) 5.12 km (8:34 / km) +111m 7:44 / km
ahr:166 max:184

Oringen day 4 - middle
Terrain was very rocky and different from other days. Lost a lot of time at the first control and then was better but not brilliant after that. Nice to race in some different terrain though.

Running 6:28 intensity: (23 @1) + (5:13 @2) + (52 @3) 1.09 km (5:56 / km)
ahr:137 max:152

Thursday Jul 25 #

9 AM

Running 35:01 intensity: (55 @1) + (32:14 @2) + (1:52 @3) 6.52 km (5:22 / km) +13m 5:19 / km
ahr:141 max:158

Easy around the river loop with Fiona.

Wednesday Jul 24 #

3 PM

Running 8:30 intensity: (23 @1) + (5:58 @2) + (2:09 @3) 1.54 km (5:31 / km) +10m 5:21 / km
ahr:146 max:158

With Edward on the model map.

Orienteering 16:31 intensity: (17 @2) + (6 @3) + (1:03 @4) + (15:05 @5) 3.54 km (4:40 / km) +29m 4:29 / km
ahr:183 max:195

Oringen day 3 - Sprint
A super fun first 2/3 around the town with lots of route choice, alleys and barriers but then the last bit was a lot of dead running in a park. Probably didn’t get all the route choices right but didn’t make any “mistakes” and that was good enough for the win lol. There were so many people (orienteers and public) out watching so the atmosphere was really cool basically getting cheered the whole way round the course.

Running 7:29 intensity: (5:22 @2) + (1:51 @3) + (16 @4) 1.25 km (6:00 / km) +11m 5:44 / km
ahr:148 max:172

Tuesday Jul 23 #

10 AM

Running 13:02 intensity: (1:02 @1) + (12:00 @2) 2.31 km (5:39 / km) +36m 5:14 / km
ahr:136 max:148

Orienteering 59:36 intensity: (19 @1) + (22 @2) + (10:08 @3) + (48:16 @4) + (31 @5) 9.18 km (6:30 / km) +93m 6:11 / km
ahr:168 max:183

Oringen day 2 - long
Same again. Good fun and okay run.

Running 5:42 intensity: (9 @1) + (5:33 @2) 1.04 km (5:29 / km)
ahr:134 max:142

Monday Jul 22 #

10 AM

Running 11:45 intensity: (52 @1) + (8:37 @2) + (2:16 @3) 2.02 km (5:49 / km) +35m 5:21 / km
ahr:143 max:159

Orienteering 56:34 intensity: (16 @1) + (5 @2) + (2:00 @3) + (51:37 @4) + (2:36 @5) 8.75 km (6:28 / km) +92m 6:09 / km
ahr:172 max:186

Oringen day 1 - long
Lush forest and an okay performance. Very enjoyable.

Running 8:41 intensity: (20 @1) + (7:21 @2) + (1:00 @3) 1.51 km (5:45 / km) +5m 5:39 / km
ahr:144 max:153

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