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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sheap

In the 7 days ending Mar 24:

activity # timemileskm+m
  Running 7 2:32:00 14.0(10:52) 22.52(6:45) 24520c
  Orienteering 2 43:14 4.21(10:17) 6.77(6:23) 7712c
  S + C2 27:00
  Total9 3:42:14 18.2 29.3 32132c
  [1-5]9 3:29:21

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MoTuWeThFrSaSu

Sunday Mar 24 #

12 PM

Running 22:08 intensity: (6:43 @0) + (4:34 @1) + (8:53 @2) + (1:43 @3) + (15 @4) 2.08 km (10:38 / km) +118m 8:17 / km
ahr:133 max:180

Wu with Ellie

Orienteering 26:49 intensity: (21 @0) + (1:03 @1) + (20:13 @2) + (4:35 @3) + (37 @4) 3.42 km (7:50 / km) +65m 7:10 / km
ahr:156 max:180

Hampsfell middle distance selection race
No huge blips through the forested part but lost 45 secs on 1 and 30 secs to 4. Nice plod up the hill to 6 and apparently was coming 3rd at this point so not too tragic. Managed to make a 1min mistake into 8 as couldn’t find it. Shamble in the brambles:) And then came the mare. Dropped far too much time and v v v annoyed at myself cuz it was the kinda mistake when you know you’re going wrong dammit. Had a bit of road rage from the mistake so boshed the run in.
One to analyse and shove under the carpet.

Running 6:31 intensity: (31 @1) + (3:50 @2) + (1:56 @3) + (14 @4) 0.74 km (8:48 / km)
ahr:158 max:182

Wd w Caitlin n pip. Did some lavely races downhill which made up for the shambolic race.

Saturday Mar 23 #

2 PM

Running warm up/down 17:47 intensity: (23 @1) + (3:00 @2) + (6:04 @3) + (5:03 @4) + (3:17 @5) 2.45 km (7:15 / km) +21m 6:57 / km
ahr:173 max:191

Wu (happy)

Orienteering race 16:25 intensity: (7 @1) + (47 @2) + (10:09 @3) + (4:52 @4) + (30 @5) *** 3.35 km (4:54 / km) +12m 4:49 / km
ahr:172 max:190 12c

Lancaster Uni Selection Race
Not sure what the optimum route choices were but don’t think my route to 3 was very good (a bit too fiddly). Went wrong side of buildings to 4 and had to go round the bottom and then back on myself. Didnt see the bit between the bottom two buildings was re-unblocked so had to go slightly further round to 5. Big purple blow up thing made me trip over which was a wee distracting and not my finest hour. Slightly hesitant towards the end and think I could’ve pushed harder but overall not too tragic but nothing special.

Running warm up/down 4:05 intensity: (9 @1) + (16 @2) + (3:08 @3) + (32 @4) 0.68 km (5:58 / km)
ahr:167 max:180

Wd 1 w gals

Running warm up/down 4:23 intensity: (58 @0) + (2:33 @1) + (15 @2) + (37 @3) 0.64 km (6:54 / km) +20m 5:58 / km
ahr:122 max:144

Wd 2 w less gals

Running warm up/down 3:42 intensity: (6 @0) + (3:32 @1) + (4 @3) 0.55 km (6:47 / km)
ahr:125 max:132

Wd 3 w more gals

Running warm up/down 57 intensity: (10 @0) + (31 @1) + (16 @3) 0.22 km (4:14 / km)
ahr:115 max:128

Wd 4 w Stan

Friday Mar 22 #

7 PM

Running 9:55 intensity: (16 @0) + (55 @1) + (5:38 @2) + (51 @3) + (1:14 @4) + (1:01 @5) 2.01 km (4:57 / km)
ahr:151 max:194 (rest day)

Shakeout with tommy in the dark. Due to us being unusually late had to be a quick one as the extended family round for dinner. Jeans, vans ,and a hoodie are not ideal attire.
Legs felt very sore before from journey and athletics but thankfully loosened up, just managed to do something to my left shoulder carrying Tommy’s overpacked suitcase so got a ginger patch on it hopefully all will be well.

Thursday Mar 21 #

Note
(rest day)

Only just got back from scoring the basketball match and I’m too hungry to go running so going to warm down on the bike.
Outside of right food sore to put pressure on no clue how that came about so giving it the frozen pea treatment and hoping that is the answer to all problems.

Wednesday Mar 20 #

6 PM

Running 12:28 intensity: (2:27 @0) + (7:55 @1) + (51 @2) + (1:15 @3) 2.16 km (5:45 / km)
ahr:128 max:148

Wu
Spring springy over hurdles

Running 11:30 intensity: (53 @0) + (1:53 @1) + (8:21 @2) + (23 @3) 3.51 km (3:16 / km)
ahr:142 max:166

2 sets of 3min 2min 1min.
Tapering so didn’t do 3 sets only 2. Sticking with Paige on the 3min 2min but some reason couldn’t push on the 1min. Everything hurts now so going to skip s + c for today.
Not exactly sure how to sort out the hr but can confirm wasn’t in the white.
8 PM

Running 6:06 intensity: (15 @1) + (4:04 @2) + (1:46 @3) + (1 @4) 0.86 km (7:06 / km)
ahr:159 max:175

Wd
Regretting I didn’t do more but hopefully a massage and lots of rolling will sort all the niggles out.

Tuesday Mar 19 #

7 PM

S + C 15:00 [3]
(rest day)

Core and band stuff. Stretching after and bit of yoga. Cough rather bad didn't sleep too well because it was rattling me.

Monday Mar 18 #

2 PM

Running warm up/down 16:09 [2] 2.1 km (7:41 / km)

Practicing wu thoroughly before hockey match. Got a cracking bruise from the ball on my left foot so bit ouch.
5 PM

Running 22:42 intensity: (25 @0) + (3:12 @1) + (11:29 @2) + (4:58 @3) + (2:38 @4) * 3.01 km (7:33 / km) +29m 7:12 / km
ahr:155 max:184 12c

4 x hills with dad and scrump, planning a leg and the route out in one rep then recalling it to dad on way down. Think the climbs a bit wrong or maybe it just felt a lot steeper and I’m a bit optimistic. Solid stuff.

Still haven’t figured how to attach a map.

Running 13:37 intensity: (34 @0) + (5:17 @1) + (4:34 @2) + (3:12 @3) * 1.51 km (9:01 / km) +57m 7:35 / km
ahr:149 max:189 8c

Noice
8 PM

S + C 12:00 [3]

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