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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Peds

In the 7 days ending May 26:

activity # timemileskm+mload
  Running7 3:07:03 19.2(9:45) 30.89(6:03) 84046.1
  Orienteering3 3:03:54 17.28(10:39) 27.8(6:37) 451171.7
  Cycling1 45:006.8
  Total9 6:55:57 36.47 58.7 1291224.5
averages - rhr:56

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Sunday May 26 #

7 AM

Note
rhr:62

hrv:7.2, yeah as expected
12 PM

Running 8:20 intensity: (7:53 @1) + (27 @2) 1.42 km (5:51 / km) +2m 5:48 / km
ahr:114 max:138

Orienteering 41:12 intensity: (49 @1) + (15 @2) + (1:44 @3) + (31:22 @4) + (7:02 @5) 7.34 km (5:37 / km) +37m 5:28 / km
ahr:168 max:180

Scottish Relays at Roseisle.

As of the mass start I still didn't have a team (not joined INT yet - maybe next year) but then discovered Tommy Rollins was planning on running first and last leg so when he finished I asked if he'd like to be relieved of last leg.

Sarah R came back 11th with a few nice teams to chase just up the road. Started pretty hard actually, very much enjoying things. Caught Laurence Ward at 14 and then we proceeded to screw 15 by ~45s. Figured there wouldn't be any gaffling after that, and wasn't going to drop him on pace, so wasn't sure what my tactics would be. Was behind through 17 and 18, then halfway to 19 he went up into the green a bit early so I stayed low and started trying to put my foot down. Got a 10s gap and held things together on 20 so could cruise into the finish from there. Good fun!

7th in the end. 4mins down on fastest last leg (Wozzle), 5.5mins down on fastest leg (Gooch).

Saturday May 25 #

8 AM

Note
rhr:60

hrv:8.0
1 PM

Running 22:05 intensity: (12:21 @1) + (9:44 @2) 2.31 km (9:33 / km) +208m 6:36 / km
ahr:128 max:146

Orienteering 1:39:03 intensity: (20 @1) + (4 @2) + (6:42 @3) + (1:14:56 @4) + (17:01 @5) 14.86 km (6:40 / km) +342m 5:59 / km
ahr:170 max:178

Scottish Champs at Craig Leach. 12th, +18mins ish on GG.

First 50mins in the lovery complex contours, flowing nicely, just one 29s slip at #19. Then a long leg on #22 where I took a smart route choice for my lack of hill running shape and went round the path. 20s off fastest split on a 9min leg so probably best route anyway. Onto the steeper, less interesting hill for the last bit which was a bit of a slog. Lost 1:30 on #29 getting stuck below some impenetrable windblow which was optimistically mapped as light or medium green. Hey ho. Fun steep downhill to finish. Not a bad shadowing all in all. Quite bonked after. Quick river dip and a few beers at finlay's house, including with arguably the most talented orienteer of our generation, Rowan White. Good times.

Running 6:17 intensity: (1:13 @1) + (5:04 @2) 0.98 km (6:24 / km)
ahr:133 max:141

Friday May 24 #

8 AM

Note
rhr:60

hrv:7.5
12 PM

Running 36:16 intensity: (18:26 @1) + (17:50 @2) 7.07 km (5:08 / km) +132m 4:42 / km
ahr:129 max:144

Lovely little lunchtime number with Eddie, Tom and Finlay round the woods near Finlay's house.

Thursday May 23 #

7 AM

Note
rhr:54

hrv:8.6
7 PM

Orienteering 43:39 intensity: (9:25 @1) + (22:53 @2) + (11:21 @3) 5.59 km (7:48 / km) +71m 7:20 / km
ahr:138 max:155

Cruise through some skog with Fruitcake. Clean tekkers from me, and good work from fruiters too until he nearly 180'd mid leg and got halfway round the U turn before realising. Glorious vibes.

Wednesday May 22 #

8 AM

Note
rhr:56

hrv:7.9
6 PM

Running 1:02:34 intensity: (17:42 @1) + (42:53 @2) + (1:59 @3) 9.88 km (6:20 / km) +295m 5:31 / km
ahr:133 max:150

Shortonhall in the rain, first 25mins with hudd before he peeled off to sprintelope. Paths often streams so road shoes not the ideal choice but we survived. Did the scramble at the end, it feels pretty comfy in dry conditions now so this focussed the mind a bit more, nice to have a few mins without WOC thoughts dominating the brain. Neck better than yesterday but still a bit sore on looking far right and up.

Tuesday May 21 #

7 AM

Note
rhr:52

hrv:8.8
5 PM

Running 8:12 intensity: (1:23 @1) + (5:56 @2) + (53 @3) 1.75 km (4:41 / km) +35m 4:16 / km
ahr:136 max:150

To meet Joe, thought I was running late hence the raz.

When I lifted my head off my pillow this morning, I felt a clunk in my neck. Immediately noticed it was really quite painful to look to my right, or upwards, and that stayed all day. Slightly better on/after the run.
6 PM

Running 34:30 intensity: (16:30 @1) + (9:30 @2) + (4:00 @3) + (3:00 @4) + (1:30 @5) 5.8 km (5:57 / km) +150m 5:16 / km
ahr:134 max:179

ISF testing with Joe. About 10 hard efforts of 15 - 60s. Pondering how fast us going full gas up a set of steps equates to how fast the top boys will be going mid race... tough to know
7 PM

Running 8:49 intensity: (1:04 @1) + (6:14 @2) + (1:31 @3) 1.68 km (5:15 / km) +18m 4:59 / km
ahr:140 max:151

Home

Monday May 20 #

7 AM

Note
rhr:51

hrv:8.7, pretty good
1 PM

Cycling 45:00 [1]

To/from Riccarton for more map business and gathering photos/videos for meeting tonight. Headache not bad at all today.

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