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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Peds

In the 7 days ending Aug 4:

activity # timemileskm+m
  Running6 3:46:13 17.89(12:39) 28.8(7:51) 1334
  Orienteering5 3:09:42 19.08(9:56) 30.71(6:11) 865
  Cycling1 44:00
  S+C1 10:00
  Total8 7:49:55 36.98 59.51 2199

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Sunday Aug 4 #

3 PM

Cycling 44:00 [2]

Just the standard short loop to get something in today, 15k, +300m. Legs really strong and solid which is nice
8 PM

S+C 10:00 [1]

Core. Shock to the system after over 2 weeks off, 45/30s on the planks.

Did some calf raises too, L calf noticeably weaker/tighter than R, and then an hour of much needed stretching and rolling

Saturday Aug 3 #

10 AM

Running 12:16 [2] 1.85 km (6:38 / km) +104m 5:10 / km
ahr:139 max:168

WU

Orienteering 25:23 [4] 4.79 km (5:18 / km) +110m 4:45 / km

Day 6 - middle on Grandtully.
Pretty good apart from a 30-40s miss on 12. Legs felt good and was running well, and checking my compass just enough to pick the right elephant track. 3rd, over a minute behind Joe and AT though.

Running 10:33 [2] 1.75 km (6:01 / km) +27m 5:35 / km
ahr:148 max:167

WD

Friday Aug 2 #

12 PM

Running 14:49 [2] 2.01 km (7:23 / km) +147m 5:24 / km
ahr:137

WU

Orienteering 16:00 intensity: (3:00 @2) + (13:00 @4) 2.11 km (7:36 / km) +72m 6:29 / km
ahr:148 max:181

Day 5 at Craig a Barns - rtd
Started quite well, got top 3 splits on all of the 5 controls I did and was leading by 40s at #5, but then I made an absolute howler of a mistake to #6, complete wrong hill type boy. Realised after ~4-5mins and then decided that I didn't really want to destroy myself round the rest of it for a (probably) bad result. In the end Dan won by 7 mins and so if I'd got my act together I might've ended up 2nd still. But on the other hand, my brain was clearly not working great and I would probably have started to feel knackered and demoralised after making the mistake.
I hate retiring, and normally not a fan of people retiring cause they've made a mistake but I couldn't find a reason to carry on today. Sad to see my streak of never retiring go :(

Running 11:36 [1] 1.82 km (6:23 / km)

Walked back past the start feeling very sorry for myself and then jogged back

Thursday Aug 1 #

1 PM

Running 13:30 [2] 2.17 km (6:14 / km) +69m 5:22 / km
ahr:128 max:144

WU

Orienteering 59:04 intensity: (45:00 @4) + (14:04 @5) 10.94 km (5:24 / km) +261m 4:49 / km
ahr:164 max:190

Day 4 at Cultuechar and Dron.
Most of the nav was very straightforward so ran this pretty much with a fell race mindset. Some excitement came when I caught an Australian, he said "this is sh*t" as I came past and we had a nice little chat before I went back to flogging myself. I did lose some time on 12 - had decided on climbing to the fence after the crossing point but should've gone round the track when I saw how horrible the terrain was. Missed the control by 20-30s too. Annoying, as I ended up 20s down on Dan. 2:30 to Tom W though which was out of reach for me today

Running 8:29 [2] 1.28 km (6:36 / km) +1m 6:34 / km
ahr:150 max:159

WD.
So dead. Also R hip flexor giving me some grief, felt it a little after the run yesterday but then was fine during the race.

Wednesday Jul 31 #

11 AM

Running 1:55:45 intensity: (1:30:00 @1) + (25:45 @2) 11.34 km (10:13 / km) +886m 7:20 / km

Beinn Ghlas and Ben Lawers with Freya, walked most of the way up and then ran down. Quite rocky and slow going at the top but the weather held up well and got some good views. Legs beginning to feel some mountain marathon type tired and stiffness by the end but no specific niggles as such. Nice outing, doubles my munro tally to 4

Tuesday Jul 30 #

9 AM

Running 6:56 [2] 1.18 km (5:53 / km) +12m 5:37 / km
ahr:122 max:162

WU

Orienteering 34:22 intensity: (17:22 @3) + (17:00 @4) 4.27 km (8:03 / km) +146m 6:52 / km
ahr:157 max:182

Day 3 - middle.
I was ok but just a bit slow and cautious through the rough stuff. It seems to do well at the 6 days you have to absolutely hammer the running and risk the ankle breaks. Fairly clean-ish, biggest time loss was not seeing the round option to 18 and I got v stuck in the green. Maybe 1-2mins lost on the nav in total, but I was 5 down on Joe and 3:30 on Eddie. 7th in the end, couple late starters sneaked in there, a way off 6th tbh though

Running 10:31 [2] 1.86 km (5:39 / km)
ahr:135 max:157

WD

Monday Jul 29 #

1 PM

Running 12:18 [2] 1.89 km (6:31 / km) +86m 5:18 / km

WU

Orienteering 54:53 [4] 8.6 km (6:23 / km) +276m 5:30 / km
ahr:166 max:189

Scottish 6 Days - day 2, Edinchip
I don't know how but the legs felt great this morning, fully expected the tiredness to appear 30s in but it didn't and so physically I felt pretty decent the whole way round. The nav was ok, avoided any proper mistakes but there were quite a few hesitations and wobbles. Worst one was 6, got nervous that I'd lost myself so stopped and worked things out but if I'd have just pushed on a little further I was right on line. Didn't see the uncrossable river to 17 until too late to use either of the tracks but worked out ok.
2nd, 2mins down on Joe the 6-days-specialist, would've needed a perfect run to get close to that

Running 9:30 [2] 1.66 km (5:44 / km)

WD

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