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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: EuanT

In the 31 days ending Jan 31:

activity # timemileskm+mload
  Run30 20:13:37 123.85(9:48) 199.32(6:05) 3772547.0
  Orienteering10 7:22:35 38.29(11:33) 61.63(7:11) 135316 /18c88%304.1
  Strength and Conditioning 7 6:01:3321.4
  Skiing6 6:00:0090.0
  Cycling 3 1:22:21 15.62 25.13 5527.9
  Total42 41:00:06 177.76 286.08 517916 /18c88%990.5
  [1-5]42 34:10:17

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Wednesday Jan 31 #

6 AM

Run 8:17 intensity: (45 @0) + (7:32 @1) 1.53 km (5:25 / km) +14m 5:11 / km
ahr:131 max:154

Strength and Conditioning 56:11 intensity: (45:58 @0) + (9:15 @1) + (34 @2) + (24 @3)
ahr:98 max:162

Run 8:18 intensity: (10 @0) + (2:16 @1) + (5:47 @2) + (5 @3) 1.36 km (6:07 / km) +15m 5:48 / km
ahr:156 max:166

Tuesday Jan 30 #

6 PM

Run 19:11 intensity: (6:00 @0) + (12:54 @1) + (17 @3) 2.46 km (7:48 / km) +32m 7:20 / km
ahr:124 max:150

Run hills 38:43 intensity: (6:10 @1) + (10:00 @2) + (7:04 @3) + (14:05 @4) + (1:24 @5) 5.99 km (6:28 / km) +405m 4:50 / km
ahr:163 max:192

Run 19:20 intensity: (1:19 @0) + (15:00 @1) + (2:32 @2) + (29 @3) 2.13 km (9:05 / km) +54m 8:04 / km
ahr:141 max:167

Monday Jan 29 #

6 PM

Run 7:21 intensity: (22 @0) + (4:28 @1) + (2:30 @2) + (1 @3) 1.54 km (4:47 / km) +14m 4:35 / km
ahr:148 max:163

Strength and Conditioning 45:42 intensity: (37:08 @0) + (8:13 @1) + (1 @2) + (20 @3)
ahr:107 max:155

Run 8:15 intensity: (7:54 @1) + (21 @2) 1.53 km (5:24 / km) +16m 5:09 / km
ahr:149 max:155

Sunday Jan 28 #

9 AM

Run 24:06 intensity: (32 @0) + (10:27 @1) + (10:58 @2) + (2:02 @3) + (7 @4) 4.65 km (5:11 / km) +39m 4:59 / km
ahr:154 max:188

Prerunning a combination of the men's and women's elite sprint. Wasn't racing it so not much to comment.
11 AM

Run 36:05 intensity: (3:45 @0) + (7:45 @1) + (18:33 @2) + (6:02 @3) 4.0 km (9:01 / km) +20m 8:48 / km
ahr:155 max:179

Was going for a bit of a jog with Rachel and Isobel before someone lobbed a control over a fence. Spent a while sorting that out and then did get the jog in.

Cycling 27:15 intensity: (4:48 @0) + (18:36 @1) + (3:51 @2) 7.84 km (3:29 / km) +55m 3:22 / km
ahr:139 max:171

Finally got my bike from Rog and Dawn so rode back into Edinburgh. Got a bit lost around Haymarket but eventually ended up at the cottage.
C • Who's bike? 2

Run 54:15 intensity: (21 @0) + (20:39 @1) + (32:46 @2) + (29 @3) 9.71 km (5:35 / km) +176m 5:07 / km
ahr:156 max:178

Got tempted, with little persuasion, into a run with Jamie. Jogged back to my flat to ditch my bag and then did a windy lap of the seat. Quite a big day today, but feeling reasonably good still.

Saturday Jan 27 #

1 PM

Run warm up/down 10:48 intensity: (2 @0) + (6:20 @1) + (4:14 @2) + (12 @3) 1.73 km (6:15 / km) +11m 6:04 / km
ahr:151 max:176

Run 16:15 [4] 4.34 km (3:45 / km)
ahr:172 max:181

I was marshalling a barrier in the morning so ran the WRE sprint after the last starters non-competitively. Pretty happy with this, started well, and felt in control whilst still moving quickly the whole way. I think the only considerable route choice I got wrong was on the second to last control where I went right rather than left (+0:06).

Run warm up/down 4:03 intensity: (3 @0) + (14 @1) + (3:08 @2) + (38 @3) 0.66 km (6:10 / km)
ahr:166 max:177

Friday Jan 26 #

3 PM

Run 32:51 intensity: (9:02 @0) + (19:49 @1) + (3:33 @2) + (27 @3) 3.78 km (8:41 / km) +32m 8:20 / km
ahr:134 max:165

Hanging controls for FWTN.

Run (BW FWTN) 17:50 [4] 4.81 km (3:43 / km) +26m 3:37 / km
ahr:142 max:194

A pretty good run and felt like I was moving pretty well. The one mistake was running down a dead end in the bit where I was hanging controls which was quite frustrating but oh well.

Thursday Jan 25 #

11 AM

Run 7:32 intensity: (21 @0) + (7:10 @1) + (1 @3) 1.54 km (4:54 / km) +14m 4:42 / km
ahr:135 max:150

To gym

Strength and Conditioning 1:11:55 intensity: (56:36 @0) + (10:55 @1) + (2:17 @2) + (2:07 @3)
ahr:113 max:180

Gym

Run 25:36 [2] 3.77 km (6:47 / km) +124m 5:50 / km
ahr:176 max:195

Nice run back from the gym with Iris via crags.

Wednesday Jan 24 #

8 AM

Run 9:56 intensity: (55 @0) + (8:16 @1) + (44 @2) + (1 @3) 1.57 km (6:19 / km) +11m 6:06 / km
ahr:134 max:166

10 AM

Run 17:23 intensity: (1:46 @0) + (8:48 @1) + (6:12 @2) + (37 @3) 2.49 km (7:00 / km) +2m 6:58 / km
ahr:149 max:180

Run (BW KO Sprint QF) 8:59 [4] 2.42 km (3:42 / km)
ahr:160 max:180

Pretty happy with that, 5th in the heat. I was right up at the front for the first 6 controls where it was reasonably technical. Started to drop away a bit after that when it got a bit faster. However kept it pretty clean and managed to keep the leading pack somewhat in site the rest of the way. Maybe I should have eased off towards the end since I was a good chunk ahead of Aiden but I kind of wanted to see how close I could be. Chest and stuff feeling a bit worse for wear so going to have to think about whether I run the next heats.

Run 3:23 intensity: (12 @0) + (15 @1) + (2:56 @2) 0.61 km (5:36 / km)
ahr:158 max:169

12 PM

Run 17:43 intensity: (18 @0) + (5:21 @1) + (11:42 @2) + (22 @3) 2.25 km (7:52 / km) +28m 7:24 / km
ahr:156 max:179

Run warm up/down 45:00 [1] 7.0 km (6:26 / km)

Watch died so have combined wu and wd here

Orienteering 10:24 [4] 2.5 km (4:10 / km)

This one wasn't so good. First 2/3 went reasonably well but made quite a few mistakes in the last third but knew I was comfortable in third.
1 PM

Orienteering 9:00 [4] 2.5 km (3:36 / km)

Fifth in the final. Pretty happy with it being right in the mix with guys I would always be very happy to be close to.

Tuesday Jan 23 #

11 AM

Run 7:18 intensity: (44 @0) + (6:32 @1) + (2 @3) 1.53 km (4:46 / km) +14m 4:33 / km
ahr:125 max:135

Strength and Conditioning 54:46 intensity: (46:10 @0) + (7:33 @1) + (1:03 @3)
ahr:88 max:138

Cycling 24:51 [1]
ahr:96 max:172

Run 8:07 intensity: (16 @0) + (6:25 @1) + (1:26 @2) 1.54 km (5:17 / km) +16m 5:01 / km
ahr:149 max:170

Monday Jan 22 #

9 AM

Orienteering 30:57 intensity: (7:28 @0) + (20:45 @1) + (2:24 @2) + (20 @3) 3.91 km (7:55 / km) +38m 7:33 / km
ahr:131 max:170

Hanging tapes for Big Weekend training

Orienteering 19:25 intensity: (18 @0) + (43 @1) + (1:16 @2) + (6:53 @3) + (9:59 @4) + (16 @5) 4.55 km (4:16 / km) +10m 4:13 / km
ahr:179 max:193

Run 8:28 intensity: (7:02 @2) + (1:26 @3) 1.59 km (5:19 / km) +31m 4:51 / km
ahr:165 max:175

Sunday Jan 21 #

9 AM

Orienteering 1:16:07 intensity: (4:48 @0) + (28:52 @1) + (31:59 @2) + (7:56 @3) + (2:32 @4) 9.73 km (7:49 / km) +299m 6:47 / km
ahr:152 max:184

Morning session at Hayward Warren. My orienteering when hanging was better today and on the whole, the area was a bit more pleasant.
12 PM

Orienteering 34:30 intensity: (13 @0) + (11:32 @1) + (15:52 @2) + (5:33 @3) + (1:20 @4) 4.78 km (7:13 / km) +173m 6:07 / km
ahr:159 max:186

One last bit of shadowing after lunch before we battle the storm on the way home. Have had to divert from the West Coast Mainline to the East after all the trains were cancelled. Currently sat stationary on the bridge over the Tyne before entering Newcastle station, although as I'm writing this we've started moving so there is hope yet.

Update: Delayed in Newcastle for 45mins
Update: That was wishful thinking, cancelled at Newcastle, we'll see what happens from here

Saturday Jan 20 #

9 AM

Orienteering 2:07:26 intensity: (29:36 @0) + (37:56 @1) + (43:48 @2) + (15:14 @3) + (52 @4) 12.54 km (10:10 / km) +414m 8:43 / km
ahr:143 max:188

Mostly hanging and shadowing but did one loop of my own as well. Some bits of the area were pretty grim but good to do a bit of training in a type of terrain I'm not so familiar with, there were also some quite nice bits as well. My orienteering was pretty poor when I was hanging, but I think that was a bit of a lack of concentration. Reasonably good when I ran by myself but tough to get moving in some of the moor brambly sections and the no-paths map wasn't ideal.
2 PM

Orienteering 46:31 intensity: (1:15 @0) + (13:38 @1) + (30:44 @2) + (54 @3) 5.32 km (8:45 / km) +93m 8:03 / km
ahr:156 max:174

Fnal bit of shadowing today followed by some collecting. Collected a surprisingly large number of controls I hadn't been to yet.

Friday Jan 19 #

11 AM

Run 37:46 intensity: (20 @0) + (26:17 @1) + (9:46 @2) + (59 @3) + (24 @4) 7.35 km (5:08 / km) +117m 4:46 / km
ahr:150 max:186

Nice and easy slap before going down to Cannock to coach Talent North this weekend.

Thursday Jan 18 #

5 PM

Run 29:15 intensity: (4 @0) + (5:10 @1) + (2:16 @2) + (14:17 @3) + (7:28 @4) 5.16 km (5:40 / km) +66m 5:20 / km
ahr:170 max:187

Don't know what was going on with the HR, forgot my HR monitor so could just be wrist HR playing up. Anyway was just jogging over to do the sprint training and felt fine, if a bit chilly.

Orienteering 20:32 intensity: (2:51 @1) + (55 @2) + (7:46 @3) + (9:00 @4) 3.31 km (6:12 / km)
ahr:175 max:191

Had to abandon at the end of the first four. I was feeling horrifically sick and spent a couple of minutes crouched in some trees trying to throw up unsuccessfully. Ended up getting a jog on to get the next bus but it was tough going. Felt mostly better by about 9pm and was actually able to eat something. I think it was probably caused by not eating very well during the day.

Wednesday Jan 17 #

6 AM

Run 8:28 intensity: (38 @0) + (7:25 @1) + (25 @2) 1.5 km (5:39 / km) +14m 5:25 / km
ahr:136 max:161

To gym

Strength and Conditioning 1:02:51 intensity: (49:11 @0) + (10:25 @1) + (2:49 @2) + (26 @3)
ahr:109 max:162

Early doors, we'll see whether this lasts

Run 9:17 intensity: (10 @0) + (9:06 @1) + (1 @3) 1.52 km (6:07 / km) +15m 5:50 / km
ahr:148 max:153

From gym
2 PM

Run 53:15 intensity: (2 @0) + (30:13 @1) + (22:37 @2) + (23 @3) 8.84 km (6:01 / km) +261m 5:15 / km
ahr:154 max:173

Tuesday Jan 16 #

6 PM

Run 16:37 intensity: (5:08 @0) + (10:41 @1) + (48 @3) 2.28 km (7:18 / km) +31m 6:50 / km
ahr:124 max:149

Run hills 34:51 intensity: (10 @0) + (9:37 @1) + (10:03 @2) + (1:01 @3) + (12:00 @4) + (2:00 @5) 5.04 km (6:55 / km) +340m 5:10 / km
ahr:165 max:193

Run 16:00 intensity: (12:10 @1) + (3:50 @2) 2.12 km (7:33 / km) +55m 6:41 / km
ahr:150 max:167

Monday Jan 15 #

2 PM

Run 37:52 intensity: (1:26 @0) + (34:14 @1) + (1:13 @2) + (59 @3) 6.98 km (5:25 / km) +138m 4:56 / km
ahr:135 max:171

Nice seat lap, bumped into Ewan on his bike and had nice chat.
6 PM

Run 7:31 intensity: (25 @0) + (7:04 @1) + (2 @3) 1.51 km (4:59 / km) +14m 4:46 / km
ahr:141 max:150

To gym

Strength and Conditioning (Gym) 49:43 intensity: (45:42 @0) + (3:54 @1) + (7 @3)
ahr:95 max:144

Run 8:57 intensity: (18 @0) + (6:19 @1) + (2:20 @2) 1.53 km (5:51 / km) +15m 5:35 / km
ahr:150 max:168

From gym

Sunday Jan 14 #

12 PM

Run 29:43 intensity: (8:42 @0) + (20:48 @1) + (5 @2) + (8 @3) 3.22 km (9:13 / km)
ahr:127 max:156

Orienteering (YHOA Champs) 51:09 intensity: (19 @0) + (21 @1) + (1:29 @2) + (14:34 @3) + (32:56 @4) + (1:30 @5) 8.28 km (6:11 / km) +291m 5:15 / km
ahr:184 max:194 spiked:16/18c

Went out pretty hard and paid for it a little towards the end I think. Only one mistake really on #15. I think a lack of a plan mainly and not trusting my compass as a result, ended up rebounding off the path at the bottom.

Run 23:22 intensity: (1:41 @0) + (16:07 @1) + (5:30 @2) + (4 @3) 2.48 km (9:26 / km) +73m 8:13 / km
ahr:142 max:168

Friday Jan 12 #

9 AM

Skiing 1:00:00 [1]

Thursday Jan 11 #

9 AM

Skiing 1:00:00 [1]

5 PM

Run 28:34 intensity: (7 @0) + (15:05 @1) + (13:22 @2) 5.27 km (5:25 / km) +179m 4:38 / km
ahr:152 max:170

Wednesday Jan 10 #

9 AM

Skiing 1:00:00 [1]

5 PM

Run 43:45 intensity: (8 @0) + (20:59 @1) + (15:39 @2) + (6:59 @3) 7.95 km (5:30 / km) +264m 4:43 / km
ahr:157 max:180

Tuesday Jan 9 #

9 AM

Skiing 1:00:00 [1]

Monday Jan 8 #

9 AM

Skiing 1:00:00 [1]

5 PM

Run 31:00 intensity: (17:05 @1) + (13:55 @2) 5.3 km (5:51 / km) +179m 5:00 / km
ahr:153 max:165

Sunday Jan 7 #

9 AM

Skiing 1:00:00 [1]

5 PM

Run 37:52 intensity: (3:07 @1) + (29:34 @2) + (5:11 @3) 6.86 km (5:31 / km) +231m 4:43 / km
ahr:163 max:177

Friday Jan 5 #

9 AM

Run 58:13 intensity: (46 @0) + (45:50 @1) + (11:35 @2) + (2 @3) 10.43 km (5:35 / km) +158m 5:11 / km
ahr:145 max:171

Run 6:50 intensity: (1:55 @1) + (2:20 @2) + (1:52 @3) + (43 @4) 0.41 km (16:45 / km) +6m 15:39 / km
ahr:161 max:188

Run 9:42 intensity: (6:55 @1) + (2:47 @2) 1.46 km (6:38 / km)
ahr:152 max:167

Thursday Jan 4 #

1 PM

Run 1:43:27 intensity: (18 @0) + (1:15:04 @1) + (25:23 @2) + (2:42 @3) 17.74 km (5:50 / km) +387m 5:15 / km
ahr:148 max:175

Wednesday Jan 3 #

9 AM

Run 41:58 intensity: (14 @0) + (33:33 @1) + (8:11 @2) 7.48 km (5:36 / km) +107m 5:14 / km
ahr:149 max:166

3 PM

Cycling 30:15 [2] 17.3 km (1:45 / km)

Strength and Conditioning 20:25 intensity: (15:55 @0) + (3:54 @1) + (36 @3)
ahr:105 max:152

Tuesday Jan 2 #

6 PM

Run warm up/down 15:27 intensity: (8:08 @0) + (6:52 @1) + (12 @2) + (15 @3) 1.73 km (8:55 / km)
ahr:120 max:155

Run 25:38 intensity: (5 @0) + (5:33 @1) + (8:25 @2) + (2:22 @3) + (9:13 @4) 4.51 km (5:41 / km)
ahr:164 max:190

8*400m with 1 min rest. Was hitting 71s pretty consistently which I'm reasonably given a wet track and suboptimal weather conditions. My shins were getting quite sore, may have been in protest at doing quick stuff two days in a row.

Run warm up/down 8:59 intensity: (5 @0) + (7:35 @1) + (1:19 @2) 1.32 km (6:49 / km) +1m 6:47 / km
ahr:143 max:160

Monday Jan 1 #

11 AM

Run 19:32 intensity: (8:34 @0) + (10:38 @1) + (2 @2) + (18 @3) 2.2 km (8:52 / km) +27m 8:22 / km
ahr:116 max:155

Orienteering (Christmas Cup Sprint) 16:34 intensity: (2 @0) + (1:39 @1) + (3:04 @2) + (1:25 @3) + (10:02 @4) + (22 @5) 4.21 km (3:56 / km) +36m 3:47 / km
ahr:177 max:193

Didn't think it was a particularly good run. I felt like I was struggling to get moving but seemed to do pretty well. I got all the significant route choices right which is always the important thing. I think the only somewhat substantial one that I got wrong was #6 where I went back via the start.

Run 4:43 intensity: (4:37 @1) + (6 @3) 0.64 km (7:24 / km)
ahr:130 max:138

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