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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Peds

In the 7 days ending Feb 16:

activity # timemileskm+m
  Running7 4:39:14 30.63(9:07) 49.29(5:40) 703
  Orienteering2 2:02:23 13.35(9:10) 21.49(5:42) 201
  S+C2 2:00:00
  Swimming1 35:00 0.93(37:33) 1.5(23:20)
  Spinning1 35:00
  Total10 9:51:37 44.91 72.28 905
averages - weight:66.3kg

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MoTuWeThFrSaSu

Sunday Feb 16 #

11 AM

Running 11:42 intensity: (3:42 @1) + (8:00 @2) 2.27 km (5:09 / km) +33m 4:48 / km
ahr:131 max:147

WU

Orienteering 1:02:35 intensity: (2:35 @3) + (59:00 @4) + (1:00 @5) 9.98 km (6:16 / km) +189m 5:44 / km
ahr:170 max:177

SOL 1 - Darnaway.

Running scared from the start with Thompas and Nixon 1 and 2mins behind. Saw them both at 6 but with gaps looking a bit small. Keep things clean though and the catch never came which made me think I was having a stormer. Had a little wobble on 13 and also wasn't shifting great in the tougher stuff but soon was back in the nice stuff and enjoyed the green bit through 15 - 17. Finally saw someone crashing through the skog behind me but to my surprise it was Edward, who was running like a man possessed and had caught 4mins. We screwed 23 by about 45s and then I hung on to the finish. Pretty happy with it, but turns out Tom and Spender had also had belters so was 4mins down on the 3 of them.

Running 11:36 intensity: (7:36 @1) + (4:00 @2) 2.0 km (5:47 / km)
ahr:129 max:139

WD

Saturday Feb 15 #

10 AM

Running 20:00 intensity: (2:00 @1) + (15:00 @2) + (3:00 @3) 4.25 km (4:42 / km) +16m 4:37 / km
ahr:143 max:160

Shakeout
5 PM

Running 7:53 intensity: (2:00 @1) + (5:00 @2) + (53 @3) 1.62 km (4:53 / km)
ahr:137 max:153

WU

Orienteering 59:48 intensity: (9:48 @3) + (40:00 @4) + (10:00 @5) 11.51 km (5:12 / km) +12m 5:10 / km
ahr:171 max:182

Scottish Nights - Findhorn.

Got off to a shaky start getting confused right from the start kite. Then just after #1 I was dropping some 3s down a road when suddenly a headtorch appeared from a side road. Collided pretty hard and decked it but thankfully no damage done apart from a bruised hip/bum. Pumped full of adrenaline and running hard after that but rushing the nav which ended up meaning a lot of time loss. 1min on 4, then maybe 4mins on 12 when I left 11 navigating 6-7 and wondering why nothing made sense. Another 2 - 3mins on 14 not finding a little path through the green. Then got caught by Tam, with Spender in tow, and hopped on the pain train. Couple more bits of scrappiness even from the mighty Tam.

Running 13:47 intensity: (1:47 @1) + (12:00 @2) 2.4 km (5:44 / km) +2m 5:43 / km
ahr:136 max:144

WD with Tam

Friday Feb 14 #

5 PM

Spinning 35:00 [1]
ahr:116 max:127

150W.
Still no sign of movement on the sauna front, none on the love life front either but who cares because the orienteering season starts tomorrow and that'll do nicely instead amirite

Thursday Feb 13 #

7 AM

S+C 1:00:00 [1]
weight:66.3kg

Another bonky Thursday morning
6 PM

Running 50:31 intensity: (40:00 @1) + (7:00 @2) + (3:31 @3) 9.2 km (5:29 / km) +42m 5:22 / km
ahr:128 max:164

Got some good old lab report-induced stress and weariness so just jogged along not caring about pace. Had some strides to do so did those.

Wednesday Feb 12 #

7 AM

Swimming 35:00 [2] 1.5 km (23:20 / km)

Business as usual
4 PM

Running 46:44 intensity: (13:00 @1) + (26:00 @2) + (7:44 @3) 8.32 km (5:37 / km) +125m 5:13 / km
ahr:139 max:160

Easy blackford and hermitage with AJ.

Tuesday Feb 11 #

5 PM

Running 1:26:38 intensity: (13:00 @1) + (41:00 @2) + (14:00 @3) + (16:00 @4) + (2:38 @5) 13.61 km (6:22 / km) +473m 5:25 / km
ahr:148 max:179

6 x 3mins (3mins), 4 x 30s (2mins). Cold, slippy, headwindy and very domsy.

Wasn't fast, in fact off the back of the pack and just clinging onto Axel, but got it done and hamstring was a-ok, so it's a tick in a box and on we go.

Monday Feb 10 #

6 PM

Running 30:23 intensity: (10:00 @1) + (15:00 @2) + (5:23 @3) 5.61 km (5:25 / km) +14m 5:21 / km
ahr:135 max:155

Pre and post gym. Kept to tarmac and that was slippy enough. HR doing weird things so have adjusted it.

S+C 1:00:00 [1]

65kg squats - tasty insta-doms and will definitely be feeling them tomorrow. Some extra fun core today too.

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