Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Jon X

In the 7 days ending Feb 8, 2017:

activity # timemileskm+mload
  Running8 7:24:48 49.26(9:02) 79.28(5:37) 10901632.4
  Orienteering2 1:10:26 6.29(11:12) 10.12(6:58) 242472.0
  Circuits1 30:00120.0
  Pilates1 30:00120.0
  Total8 9:35:14 55.55 89.39 13312344.4
averages - weight:78.2kg

«»
2:58
0:00
» now
ThFrSaSuMoTuWe

Wednesday Feb 8, 2017 #

Event: FVO Night series Polmaise
 
6 PM

Running warm up/down 7:54 intensity: (31 @1) + (5:22 @2) + (2:01 @3) 1.05 km (7:31 / km) +86m 5:19 / km
ahr:116 max:133 shoes: VJ Falcon Aug 2015

To the start, jogging at the front chatting with Fanni. Somewhere behind us Will was putting out the finish about half way there, and pointing out where it was...
C • The Finish... 2

Orienteering 51:01 intensity: (29 @1) + (9:35 @2) + (14:25 @3) + (21:36 @4) + (4:56 @5) 6.13 km (8:19 / km) +210m 7:06 / km
ahr:134 max:161 shoes: VJ Falcon Aug 2015

Good fun FVO night race in Polmaise in a relay style, parallel courses with some sites having clusters of controls rather than all having the same one - no blind following into the circle tonight!

Generally not too bad except 2mins gone lost in the rhodies (!) and had a good race with Fanni back from the last control to the cars.....where we then discovered that the finish was back just near the last control....bonus 2mins of running for a should-be-20sec run-in!

Running warm up/down 22:19 intensity: (7:35 @1) + (14:41 @2) + (3 @3) 2.49 km (8:57 / km) +84m 7:40 / km
ahr:105 max:125 shoes: VJ Falcon Aug 2015

V easy jog round the muddy woods afterwards.

Tuesday Feb 7, 2017 #

7 PM

Running 58:29 intensity: (47 @1) + (56:28 @2) + (1:14 @3) 11.19 km (5:14 / km) +37m 5:09 / km
ahr:116 max:127 shoes: Brooks Ghost Aug 2016

Tired legs today and anyway favouring calf protection over a session. Trundled round not wanting to go any faster, not exactly stressing HR levels today it appears!
C • Calfs 2

Monday Feb 6, 2017 #

6 PM

Pilates 30:00 [3]
weight:78.2kg

Circuits 30:00 [3]
shoes: Brooks Ghost 7

Calf muscle caution needed this week...

Running 24:53 [3] 4.41 km (5:38 / km) +37m 5:25 / km
shoes: Brooks Ghost Aug 2016

Ouch.

Sunday Feb 5, 2017 #

11 AM

Running warm up/down 10:06 [3] 1.89 km (5:20 / km) +12m 5:10 / km
shoes: new Kinvara 2016

To the start plus some extra

Orienteering 19:25 [5] 3.99 km (4:52 / km) +31m 4:41 / km
shoes: new Kinvara 2016

ESOC sprint-o round one, Bughtlins west of Costorphine. Good interesting area and course. A couple of hesitations plus 15sec gone with not enough attention to detail at #19, plus another 10-15sec with wrong route to the penultimate.
A minute behind Alistair Hindle and Rog on V40, 2:15 behind Tessa on Women Open.

Running warm up/down 5:21 [3] 0.97 km (5:30 / km) +13m 5:09 / km
shoes: new Kinvara 2016

Back from the finish.
3 PM

Running 2:23:32 [3] 26.83 km (5:21 / km) +300m 5:04 / km
shoes: Brooks Ghost Aug 2016

Out and back on the Glinns Road to the junction with Kippen/Fintry road. Going along quite happily but knew I only really had two hours of daylight.....a bit slow/cautious in the last 20mins as a result. How much impact this had would be easier to see if my garmin hadn't run out of juice 10sec after finishing and somehow lost all the pace/route/HR data...

Saturday Feb 4, 2017 #

3 PM

Running 1:20:57 intensity: (1:37 @1) + (29:06 @2) + (18:07 @3) + (22:13 @4) + (9:54 @5) 13.57 km (5:58 / km) +296m 5:23 / km
ahr:130 max:167 shoes: Inov8 Xtalon 2015

Muddy jog cutting through the soggy fields out to the bottom of Touch and up the forest road to the junction.
8x3mins (1min jog) up the track then in terrain/felling/both, then back down and along the other one.
Then 7x30s (30s jog) back almost to the bottom (miscounted, meant to do 8) and slow jog home exploring the new track along the bottom of the felling.

Friday Feb 3, 2017 #

7 PM

Running 39:19 intensity: (31 @1) + (25:12 @2) + (5:35 @3) + (7:20 @4) + (41 @5) 7.06 km (5:34 / km) +53m 5:22 / km
ahr:122 max:150 shoes: Inov8 Xtalon 2015

Easy.

Thursday Feb 2, 2017 #

6 PM

Running 33:17 intensity: (39 @1) + (23:21 @2) + (2:50 @3) + (6:27 @4) 5.8 km (5:44 / km) +137m 5:08 / km
ahr:120 max:146 shoes: Inov8 Xtalon 2015

Part one.....warmup plus 8mins uphill tempo plus 2x1min with 30s jog - then realised hadn't set reps up properly on my watch....

Running 18:41 intensity: (2 @1) + (4:28 @2) + (3:49 @3) + (9:23 @4) + (59 @5) 4.0 km (4:40 / km) +34m 4:29 / km
ahr:134 max:149 shoes: Inov8 Xtalon 2015

...and then the remaining 10x1min with 30s jog plus warmdown.

« Earlier | Later »