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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BradLund

In the 7 days ending Jun 9:

activity # timemileskm+mload
  Running4 2:22:08 13.94(10:12) 22.43(6:20) 27370.8
  Stationary bike1 1:00:51111.5
  Orienteering2 49:03 5.77(8:30) 9.29(5:17) 118 /22c81%170.7
  Total6 4:12:02 19.71 31.72 2818 /22c81%653.0

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Sunday Jun 9 #

2 PM

Running 50:43 intensity: (1:16 @1) + (17:30 @2) + (31:49 @3) + (8 @4) 7.51 km (6:45 / km) +23m 6:39 / km
ahr:135 max:154 shoes: Nike Pegasus 39 #2

Saturday Jun 8 #

11 AM

Running 14:37 intensity: (11 @1) + (6:10 @2) + (7:17 @3) + (59 @4) 2.42 km (6:02 / km)
ahr:137 max:158 shoes: Nike streakfly

Orienteering 15:56 intensity: (23 @1) + (1:01 @2) + (3:36 @3) + (10:56 @4) 3.49 km (4:34 / km) +1m 4:33 / km
ahr:151 max:166 spiked:18/22c shoes: Nike streakfly

Routegadget with my route

Bath university for two sprints. Pretty nice area!

Some multi level stuff which was super difficult to read while running. And while stopped. Difficult enough to just find a viable route and see which levels you need to be on in certain spots. Might be my age showing and boomer like opinions creeping in but I'm not such a fan of it. Neither the mazes.

My two biggest mistakes had nothing to do with the multi level stuff anyway. Didn't see you couldn't get straight through close to the control at 1 until basically right there. 15 secs.

Then exiting 15 I thought I could get through the west direction but there were flower beds at the end of the path so had to turn around and run out the same way I came in. There were lots of tracks going through the flower beds so was tempted. But resisted the urge. Another 15 seconds.

Pretty sloppy mistakes, and pretty big mistakes. Lots of people were making mistakes so I think my result looks okay. But really should be avoiding those two mistakes or at least minimizing them to more like 5 secs each.

Shoes nice.

Running 13:00 intensity: (8 @1) + (1:15 @2) + (11:18 @3) + (19 @4) 1.88 km (6:54 / km) +1m 6:53 / km
ahr:143 max:158 shoes: Nike streakfly

Orienteering 19:05 intensity: (32 @1) + (23 @2) + (6:08 @3) + (11:11 @4) + (51 @5) 3.67 km (5:12 / km)
ahr:156 max:178 shoes: Nike streakfly

Routegadget

Race 2. Thought it should be easier with the multi level stuff having been through it earlier. But this was where I lost all my time.

Started off really well. Spotted a route to 2 that where you didn't have to bother with trying to work out the levels too much. That paid off pretty well and I was leading at 5. Really early obviously but still nice to see some colour in your split times.

8 was where I lost most of my time. Did well first 80% of the leg but when trying to drop down to the correct level couldn't find the stairs going down. They were kind of behind a sliding door, which they mentioned in the bulletin, but I didn't pay enough attention to. Didn't realise I could get into that part until I saw another runner going down the stairs. 25 seconds.

Lost time on 12, 13 and 14. All multi level type controls. 12 and 13 were pretty straight forward actually. But maybe overcomplicated them thinking I had to look for difficult routes. 14 was very tricky.


After that a couple of micro route choices that could be smoothed out.

then some fun control picking after 18 which I pushed nicely for and only lost 9 more seconds to the winner over the last 5:30 which I'm quite pleased about.
2 PM

Orienteering 14:02 intensity: (10 @1) + (30 @2) + (9:32 @3) + (3:50 @4) 2.13 km (6:36 / km)
ahr:149 max:161 shoes: Nike streakfly

Jogged the first 15 controls from race two as a warm down. So much more time to look up.


Got beaten by Megan Carter-Davies, but she's world champ.

Overall I think I'm pleased with today. I think there are a bunch of things that can each be improved a bit so I'm running and orienteering better at WOC.

Sprintervals.

Thursday Jun 6 #

6 PM

Running 30:11 intensity: (41 @1) + (4:55 @2) + (24:35 @3) 5.41 km (5:35 / km) +2m 5:34 / km
ahr:140 max:153 shoes: Nike streakfly

Tuesday Jun 4 #

6 PM

Running 33:37 intensity: (5:36 @1) + (12:08 @2) + (15:14 @3) + (39 @4) 5.22 km (6:26 / km)
ahr:129 max:157 shoes: Nike Zoom Fly 5

Monday Jun 3 #

6 PM

Stationary bike 1:00:51 intensity: (10:14 @1) + (50:33 @2) + (4 @3)
ahr:119 max:134

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