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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sheap

In the 7 days ending Jul 28:

activity # timemileskm+m
  Orienteering 10 6:26:13 23.3(16:35) 37.49(10:18) 458
  Running 14 3:57:27 20.53(11:34) 33.05(7:11) 261
  Total14 10:23:40 43.83(14:14) 70.54(8:50) 719
  [1-5]14 10:12:45

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MoTuWeThFrSaSu

Sunday Jul 28 #

9 AM

Running 16:31 intensity: (3:44 @0) + (5:05 @1) + (6:25 @2) + (1:17 @3) 1.19 km (13:51 / km) +49m 11:30 / km
ahr:133 max:165

Wu

Orienteering 1:09:24 intensity: (45 @0) + (8:45 @1) + (41:52 @2) + (16:31 @3) + (1:31 @4) 5.76 km (12:04 / km) +181m 10:25 / km
ahr:153 max:181

Saturday Jul 27 #

5 PM

Running 27:21 intensity: (41 @0) + (3:56 @1) + (2:07 @2) + (11:21 @3) + (9:09 @4) + (7 @5) 5.35 km (5:07 / km) +55m 4:52 / km
ahr:163 max:186

Shakeout round Comrie with a bunch of people. Pace defo being set quit fast by Scott but good to keep the legs turning.

Friday Jul 26 #

11 AM

Running 3:35 intensity: (1:53 @2) + (1:03 @3) + (39 @4) 0.42 km (8:28 / km) +6m 7:54 / km
ahr:165 max:182

Orienteering 20:11 intensity: (50 @3) + (3:32 @4) + (15:49 @5) 2.5 km (8:04 / km)
ahr:187 max:202

Relay simulation @ North Granish
Southdowns ftw:) Really good run and legs somehow not feeling too tired. Managed to overtake Anna and stay just ahead of Rachel and Pippa so dealt well with the pressure. Found it hard to see the kites.

Running 4:46 intensity: (43 @2) + (1:16 @3) + (2:47 @4) 0.68 km (6:59 / km)
ahr:173 max:184

2 PM

Running 30 intensity: (4 @0) + (13 @1) + (4 @2) + (9 @3) 0.06 km (8:56 / km)
ahr:120 max:145

Running 1:29 intensity: (6 @1) + (1:04 @2) + (19 @3) 0.22 km (6:39 / km)
ahr:154 max:174

Orienteering 39:16 intensity: (18 @0) + (25 @1) + (16:01 @2) + (19:07 @3) + (3:25 @4) 4.14 km (9:30 / km) +11m 9:22 / km
ahr:164 max:183

Running 5:22 intensity: (28 @2) + (2:29 @3) + (2:21 @4) + (4 @5) 1.0 km (5:21 / km)
ahr:173 max:185

Running 17:41 intensity: (4 @0) + (1:18 @1) + (5:29 @2) + (6:15 @3) + (4:30 @4) + (5 @5) 3.0 km (5:53 / km) +36m 5:33 / km
ahr:163 max:185

5 PM

Running 15:41 intensity: (1:25 @1) + (4:34 @2) + (9:42 @3) 2.8 km (5:36 / km) +45m 5:11 / km
ahr:162 max:174

Thursday Jul 25 #

10 AM

Running 6:16 intensity: (51 @2) + (2:13 @3) + (2:31 @4) + (41 @5) 0.92 km (6:50 / km)
ahr:173 max:189

wd

Running 8:31 intensity: (4 @0) + (2:01 @1) + (6:00 @2) + (26 @3) 1.21 km (7:01 / km) +3m 6:56 / km
ahr:148 max:165

wu

Orienteering 23:11 intensity: (4:50 @2) + (2:29 @3) + (1:41 @4) + (14:11 @5) 4.12 km (5:38 / km) +59m 5:15 / km
ahr:181 max:198

Sprint around Forres. Spent more than half the course looking at my map which is tragic. need to LOOK UP. Footage showed I was looking at my map unnecessarily on a straight road so really need to practice looking up more. Big mistake to #12 as doubted my route choice because didn't know exactly where control was in relation to fence. Need to CHECK CONTROL DESCRIPTIONS. Speed not great but not toooo tragic.
1 PM

Running 10:18 intensity: (1:10 @1) + (6:41 @2) + (2:27 @3) 1.26 km (8:09 / km)
ahr:154 max:174

Orienteering 58:42 intensity: (3 @0) + (20 @1) + (17:38 @2) + (17:56 @3) + (14:09 @4) + (8:36 @5) 5.34 km (11:00 / km)
ahr:170 max:193

Long training @ Culbin (the nicest part)
Second half shadowed by Paul. Need to CHECK DIRECTION EXITING CONTROL. Bearings off on a few but overall using beacons well and simplifying the terrain well.

Running 5:41 intensity: (5 @1) + (3:05 @2) + (2:04 @3) + (27 @4) 0.52 km (10:53 / km) +13m 9:43 / km
ahr:160 max:179

Wednesday Jul 24 #

11 AM

Running 6:06 intensity: (8 @0) + (11 @1) + (2:06 @2) + (3:36 @3) + (5 @4) 1.03 km (5:56 / km)
ahr:161 max:178

Orienteering 31:48 intensity: (53 @0) + (1:55 @1) + (17:29 @2) + (11:23 @3) + (8 @4) 2.25 km (14:10 / km) +11m 13:49 / km
ahr:157 max:176

Talk O with Anna @ Loch Vaa. Taking it very slow but managed to make an error to #2 as didn't see the steep reentrant before the one I had already clicked. Distance judgement pretty off. Bearings accurate and personal legend told me not to rely on the vegetation as was pretty unreliable.

Running 7:33 intensity: (2:33 @1) + (3:56 @2) + (1:04 @3) 0.93 km (8:09 / km)
ahr:147 max:167

2 PM

Orienteering 40:48 intensity: (1:55 @1) + (8:52 @2) + (15:53 @3) + (14:08 @4) 3.56 km (11:27 / km) +38m 10:53 / km
ahr:168 max:190

Map Memory with Pippa @ Loch Vaa. Cruising round with no big errors apart from one of pips bearings;) Pretty much spiked every control. Did one course then half of the other one.

Running 6:11 intensity: (4 @0) + (23 @1) + (2:36 @2) + (2:48 @3) + (20 @4) 1.09 km (5:40 / km)
ahr:161 max:182

4 PM

Running 5:10 intensity: (1:12 @1) + (1:00 @2) + (2:19 @3) + (39 @4) 0.49 km (10:34 / km)
ahr:157 max:181

Tuesday Jul 23 #

11 AM

Orienteering 34:11 intensity: (19 @0) + (2:08 @1) + (13:04 @2) + (9:30 @3) + (8:01 @4) + (1:09 @5) 3.22 km (10:38 / km)
ahr:164 max:191

Compass and Windows exercises @ Rosiesle.
Bearings accurate on all but one as got distracted by control so went off line then couldn't get back on it so need to trust my compass. also pick a feature that is not too close so that if you do go off it is easy to get back on the line. Pick distinctive featured LOOK UP.

Running 25:24 intensity: (3:20 @0) + (4:27 @1) + (13:23 @2) + (3:39 @3) + (35 @4) 1.8 km (14:08 / km)
ahr:145 max:182

2 PM

Running 8:19 intensity: (16 @0) + (1:22 @1) + (5:47 @2) + (54 @3) 0.8 km (10:25 / km)
ahr:147 max:169

Orienteering 24:24 intensity: (8 @1) + (5:09 @2) + (12:30 @3) + (4:56 @4) + (1:41 @5) 2.03 km (12:03 / km) +37m 11:03 / km
ahr:174 max:195

Line exercise being shadowed by Paul for second half. Slow and steady for first half then had to have a wee pause so I couldn't see Pippa and Paul. Grimy in the dark green but apparently I stayed on my line which is a miracle. The pressure of being shadowed meant I went off slightly too fast for my nav but quickly recomposed and managed to keep constant contact with map. A few little blips off the line but on the whole using beacons very well so no big mistakes.

Running 8:06 intensity: (37 @1) + (2:46 @2) + (3:24 @3) + (1:09 @4) + (10 @5) 1.07 km (7:36 / km)
ahr:162 max:187

Monday Jul 22 #

11 AM

Running 9:41 intensity: (12 @0) + (5 @1) + (1:02 @2) + (4:10 @3) + (2:00 @4) + (2:12 @5) 1.31 km (7:24 / km)
ahr:174 max:199

Wu

Running 13:19 intensity: (10 @2) + (11:08 @3) + (11 @4) + (1:50 @5) 3.05 km (4:22 / km)
ahr:202 max:209

TT- not good at all. Bad time of the month so had stomach and back pains and just feeling all round pretty bleugh. Can definitely go at least a minute quicker.

Running 4:35 intensity: (14 @2) + (1:01 @3) + (17 @4) + (3:03 @5) 0.74 km (6:10 / km) +1m 6:07 / km
ahr:187 max:203

Wd
3 PM

Running 13:26 intensity: (4:30 @1) + (5:01 @2) + (3:27 @3) + (28 @4) 1.05 km (12:48 / km) +41m 10:42 / km
ahr:150 max:178

Wu

Orienteering 44:18 intensity: (2:04 @2) + (15:19 @3) + (19:07 @4) + (7:48 @5) 4.6 km (9:38 / km) +122m 8:31 / km
ahr:177 max:194

Technical assessment at Moor of Alvie
Shadowed by Tom bray for the last half of the course. Felt slightly tired from the TT in the first part but after roughly #5 legs loosened up. A few minor errors in the circle but no huge time losses.

Running 5:55 intensity: (12 @2) + (1:55 @3) + (3:07 @4) + (41 @5) 1.04 km (5:40 / km) +13m 5:21 / km
ahr:176 max:190

Wd

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