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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sheap

In the 7 days ending Sep 15, 2019:

activity # timemileskm+m
  Running 8 2:42:30 12.08(13:27) 19.44(8:22) 414
  Orienteering 4 1:13:33 7.27(10:07) 11.7(6:17) 202
  S + C1 1:08:32 0.26(4:27:42) 0.41(2:46:21)
  Total9 5:04:35 19.6(15:32) 31.55(9:39) 616
  [1-5]9 4:46:47

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MoTuWeThFrSaSu

Sunday Sep 15, 2019 #

11 AM

Running 25:40 intensity: (1:08 @0) + (4:08 @1) + (15:43 @2) + (4:16 @3) + (25 @4) 1.96 km (13:07 / km) +89m 10:41 / km
ahr:148 max:179

12 PM

Orienteering 27:46 intensity: (13 @0) + (27 @1) + (5:21 @2) + (3:17 @3) + (4:28 @4) + (14:00 @5) 3.89 km (7:08 / km) +112m 6:14 / km
ahr:178 max:200

British middles 4th
Made a mistake early on when I went to 4 before 3 as didn’t realise how close everything was. Added on a good 200m. Hill at #9 killed me and just couldn’t move fast at all. Could see Caitlin below me and just mentally gave up. Staying infront till #14 then trundled after her till about #16 where I decided to just go for it as there was no more climb and nothing to loose. Also did an extra 300m!?! Overtook but still beat by a whooping almost 4 mins. Need to do lotssssss more hills.

Running 7:34 [2] 0.64 km (11:50 / km) +20m 10:14 / km
ahr:147 max:147

Saturday Sep 14, 2019 #

Event: British Sprints and Middles weekend
 
10 AM

Running 9:50 [3] 1.36 km (7:14 / km) +16m 6:49 / km

Orienteering 11:53 [3] 2.61 km (4:33 / km) +20m 4:23 / km

British Sprints qualifier 1st
Good clean run apart from ran down wrong turning then realised quickly (~15). Really enjoyed the area and could get up to speed. Thought I was saving myself at the time but turns out my legs were dead for the final.
2 PM

Running 9:39 intensity: (6 @0) + (25 @1) + (9:06 @2) + (2 @3) 1.29 km (7:28 / km) +2m 7:25 / km
ahr:148 max:158

Orienteering 12:49 intensity: (30 @1) + (19 @2) + (3:00 @3) + (3:00 @4) + (6:00 @5) 2.33 km (5:30 / km) +34m 5:08 / km
ahr:187 max:199

British sprint A final 5th
Not good at all. Last starter so tried to start off fast and catch time but just wasn’t planning ahead which made it very stop starty nd really hard to get up to speed. Stopped going to #6 as thought I was in someone’s garden (turns out was in the right place). Then saw Rachel B at #8 and tried to speed up but didn’t even plan I just ran then had to relocate. Not ideal just overall bad performance ah well

Running 7:09 intensity: (2 @1) + (1:27 @2) + (3:43 @3) + (1:01 @4) + (56 @5) 1.07 km (6:43 / km) +18m 6:11 / km
ahr:171 max:190

Friday Sep 13, 2019 #

12 PM

Running 1:28 intensity: (4 @0) + (40 @1) + (22 @2) + (22 @3) 0.42 km (3:28 / km)
ahr:128 max:144

Running 2 [3] 0.02 km (1:35 / km)
ahr:94 max:94

Running 9 intensity: (8 @1) + (1 @3) 0.04 km (3:25 / km)
ahr:122 max:122

Running 6 intensity: (2 @0) + (4 @1) 0.05 km (1:53 / km)
ahr:119 max:120

Thursday Sep 12, 2019 #

6 PM

S + C 1:08:32 intensity: (13:12 @0) + (2:02 @1) + (53:18 @3) 0.41 km (2:46:21 / km)
ahr:84 max:134

Wednesday Sep 11, 2019 #

3 PM

Running 11:09 intensity: (6 @0) + (30 @1) + (6:03 @2) + (2:22 @3) + (1:08 @4) + (1:00 @5) 1.8 km (6:11 / km) +22m 5:50 / km
ahr:156 max:173

Wogging cross country with the bois. Took easy because knee green and lumpy from decking it yesterday.

Orienteering 21:05 intensity: (44 @0) + (8:00 @1) + (11:17 @2) + (1:04 @3) 2.86 km (7:22 / km) +36m 6:56 / km
ahr:138 max:172

Orienteering middle distance practice.

Tuesday Sep 10, 2019 #

6 PM

Running (Terrain) 37:57 intensity: (47 @0) + (2:02 @1) + (24:21 @2) + (8:11 @3) + (2:16 @4) + (20 @5) 5.46 km (6:57 / km) +125m 6:14 / km
ahr:155 max:187

Easy with dad and stan. Had 3 maps of Swedish areas and had 1min to plan each leg. When finished the course, did strides in terrain. Not the best of sessions as we couldn’t decide what to do. Nice recovery though.

Monday Sep 9, 2019 #

3 PM

Running 5:32 intensity: (4 @0) + (5:28 @3) 0.13 km (43:14 / km)
ahr:74 max:101

Running 46:15 intensity: (1:22 @0) + (11:40 @1) + (24:29 @2) + (6:06 @3) + (2:38 @4) 5.2 km (8:54 / km) +123m 7:58 / km
ahr:148 max:182 shoes: New x talons

Warm up
6 x hill reps
Warm down
With Stan, pushed, felt good and quads less sore after.

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