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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Jon X

In the last 7 days:

activity # timemileskm+m
  Orienteering3 3:03:34 14.72(12:28) 23.69(7:45) 708
  Running4 1:17:43 7.56(10:17) 12.17(6:23) 295
  Intervals1 43:01 3.64(11:50) 5.85(7:21) 169
  Total5 5:04:18 25.91(11:45) 41.7(7:18) 1173

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MoTuWeThFrSaSu

Saturday May 19 #

1 PM

Running 18:12 intensity: (4:25 @1) + (4:18 @2) + (3:01 @3) + (1:22 @4) + (5:06 @5) 2.52 km (7:14 / km) +83m 6:13 / km
ahr:127 max:165

Orienteering 1:04:58 intensity: (32 @1) + (37 @2) + (2:32 @3) + (34:16 @4) + (27:01 @5) 9.48 km (6:51 / km) +333m 5:50 / km
ahr:145 max:162

Friday May 18 #

7 PM

Running 29:04 intensity: (2:32 @1) + (19:48 @2) + (2:14 @3) + (2:05 @4) + (2:25 @5) 4.91 km (5:55 / km) +84m 5:27 / km
ahr:118 max:165 shoes: Brooks Ghost 10

Jog from our accommodation, not feeling very lively tbh.
Also hope my route finding is a little more certain tomorrow...

Thursday May 17 #

Note
(rest day)

Due. Possibly overdue in fact. Very welcome.

Wednesday May 16 #

6 PM

Running warm up/down 9:15 intensity: (2 @1) + (46 @2) + (17 @3) + (1:28 @4) + (6:42 @5) 1.57 km (5:54 / km) +15m 5:37 / km
ahr:151 max:167 shoes: VJ Falcon May 2017

Orienteering 53:19 intensity: (46 @1) + (23:11 @2) + (27:32 @3) + (1:50 @4) 6.36 km (8:23 / km) +154m 7:29 / km
ahr:124 max:138 shoes: VJ Falcon May 2017

Barr Wood evening event.
Struggled to get going, couldn’t get at #2 in the gorse, climbed the new high fence okay but then overshot #5 by some way. And generally just very weary and slow. End of a decent few weeks training, time for a rest day!

Tuesday May 15 #

6 PM

Running warm up/down 21:12 intensity: (1:25 @1) + (9:26 @2) + (7:41 @3) + (2:40 @4) 3.17 km (6:41 / km) +114m 5:40 / km
ahr:121 max:145 shoes: Brooks Ghost 10

Intervals hills 43:01 intensity: (1:37 @1) + (22:27 @2) + (6:20 @3) + (5:07 @4) + (7:30 @5) 5.85 km (7:21 / km) +169m 6:25 / km
ahr:125 max:156 shoes: Brooks Ghost 10

Hills with Jase and Lewis again. Only 4 sets this week ahead of BOC.

Altogether an improvement on last week - better shoes, better conditions, better attitude, better times!

1:39; 0:57
1:40; 0:57
1:39; 0:58
1:33: 0:56

Monday May 14 #

5 PM

Orienteering 1:05:17 intensity: (3:11 @1) + (31:46 @2) + (19:35 @3) + (10:45 @4) 7.85 km (8:19 / km) +221m 7:17 / km
ahr:125 max:161 shoes: VJ Falcon May 2017

Digging out Balmoral maps on Sunday I came across maps from Scottish Spring 2016 Middle at Bonskeid, a race I missed.

Clear from Saturday that more time on a map is needed, so I nipped up after work. Hugely enjoyable hour in the sunshine with the area entirely to myself. Navigating better by the end which was nice.

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