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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Jon X

In the 7 days ending Jul 31, 2018:

activity # timemileskm+mload
  Trail walking2 5:00:00 11.18(26:49) 18.0(16:40) 1200300.0
  Running6 4:38:59 27.7(10:04) 44.58(6:16) 1069852.3
  Orienteering3 3:01:57 15.31(11:53) 24.64(7:23) 8721052.1
  Road biking1 1:41:43 23.23(4:23) 37.39(2:43) 244406.9
  Total9 14:22:39 77.42(11:09) 124.6(6:55) 33852611.2

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WeThFrSaSuMoTu

Tuesday Jul 31, 2018 #

12 PM

Running warm up/down 9:50 intensity: (18 @1) + (7:12 @2) + (2:20 @3) 1.1 km (8:58 / km) +129m 5:39 / km
ahr:121 max:130 shoes: VJ Falcon May 2018

Route to start not so far or so much climb today. Just about far enough to get my legs awake!

Orienteering race 56:35 intensity: (15 @1) + (18 @2) + (5:36 @3) + (44:36 @4) + (5:50 @5) 7.61 km (7:26 / km) +246m 6:24 / km
ahr:141 max:155 shoes: VJ Falcon May 2018

Lakes5 Day 3, Whinlatter.
M50L, 1st place. (Tim G 57:49, Nigel B 58:58, Duncan H 59:49, Charlie 60:28. Best M45L Pete Ward 57:32).

Mixed reviews for the terrain from the early starters but I thought it was fine, planner did a good job and gave us a course with decent variety.

Late start probably worth a minute or two, particularly the out-and-back to #6 and back from #7 had a visible trod. No such luck in the open area at the start or the rough heather on 4-5, plus the unmapped felling on 12-13 was too rough to have tracked up!

Nav generally okay, lost some seconds dithering on route 3-4 but think right (back through the start) was better, particularly as it proved possible to cut the corner through the dark/walk green before the final climb. May have got the route but lost 20-30sec in the circle when didn’t see path junction attackpoint and overran.
Lost time at #9 when the mapped windy path was so made up and new looking, was worried it was an unmapped new MTB trail and took time (45s?) to check.
Also lost 20-30s at #11, on line but then lured in to checking the wrong control early and left.
Had pushed hard in the open at the far end and sneaked past Andy T (4mins) somewhere, he caught back to me on descent to #8. Having him close by pushed me on to stay ahead on the flat/downhill from 11-12-13-14-F, worked hard!

Running warm up/down 5:43 [1] 0.78 km (7:22 / km) +10m 6:56 / km
shoes: VJ Falcon May 2018

Token.
C • Better than nothing... 2

Monday Jul 30, 2018 #

11 AM

Running warm up/down 19:26 intensity: (43 @1) + (9:50 @2) + (8:53 @3) 1.59 km (12:12 / km) +274m 6:33 / km
ahr:122 max:132 shoes: VJ Falcon May 2018

Uphill jog/flog to the start. Not rushing today.

Orienteering race 51:22 intensity: (12 @1) + (21 @2) + (3:41 @3) + (34:44 @4) + (12:24 @5) 8.03 km (6:24 / km) +218m 5:38 / km
ahr:143 max:153 shoes: VJ Falcon May 2018

Lakes5 Day 2, Angle Tarn Pikes.
M50L, 2nd place (+0:51 from Charlie). Next was Dominique Muller 52:02 (same time as Pete Ward to win M45L).

Yesterday max heart rate was 142, today average heart rate was 143. Pretty much summarises the difference between the two performances...

Today I missed a minute not reading the detail in the circle at #6 but concentrated okay apart from that, just a few hesitations plus a momentary poor direction failing to find my path on exit from #3 (crossed it without noticing). Happy enough although would have been nice to avoid the error and sneak ahead of Charlie for the win!
1 PM

Running warm up/down 11:50 intensity: (8:03 @1) + (3:47 @2) 1.34 km (8:49 / km)
ahr:95 max:110 shoes: VJ Falcon May 2018

Back down from the finish.

Sunday Jul 29, 2018 #

Event: Lakes 5 Days 2018
 
10 AM

Running warm up/down 19:00 intensity: (4:21 @2) + (6:23 @3) + (8:16 @4) 2.38 km (7:58 / km) +247m 5:15 / km
ahr:132 max:146 shoes: VJ Falcon May 2018

Uphill to the start. In a hurry. Arrived with seconds to spare. Luckily managed to give my slot away to another late arrival (Richard P) and get a few minutes breather before starting!

Orienteering race 1:14:00 intensity: (1:39 @1) + (30:42 @2) + (26:22 @3) + (15:17 @4) 9.0 km (8:13 / km) +408m 6:42 / km
ahr:124 max:142 shoes: VJ Falcon May 2018

Lakes5 Day 1, Silver Howe and Blea Rigg.
M50L, 7th place. Winner Charlie (61 mins...)

Average and max heart rate both lower for the race than the run to the start. Hmmm. Might try reading the map more carefully tomorrow to reduce the amount of standing around somewhere past/below/above the correct control location....

Running warm up/down 25:38 intensity: (25:33 @1) + (5 @2) 2.51 km (10:14 / km)
ahr:86 max:100 shoes: VJ Falcon May 2018

Back down from the finish.

Saturday Jul 28, 2018 #

Trail walking 4:00:00 [1] 12.0 km (20:00 / km) +900m 14:33 / km
shoes: Black Inov8 Apr17

From Seatoller up to Styhead then Great Gable, back via Green Gable, Brandreth and Honister. Full-on weather got us soaked and blown about, particularly on Gable, then it hailed on us at Honister. A far cry from the weather of the last few weeks!

Friday Jul 27, 2018 #

Trail walking 1:00:00 [1] 6.0 km (10:00 / km) +300m 8:00 / km
shoes: Brooks Launch July 2018

Plan of a day walking in the Lakeland Sun was scuppered by a mix of MC’s work and my emergency dental appointment. Got down to Keswick just in time to squeeze in a hasty jaunt up Latrigg pre dinner.

Thursday Jul 26, 2018 #

11 AM

Running 2:14:09 intensity: (32 @1) + (42:38 @2) + (1:20:05 @3) + (10:54 @4) 25.22 km (5:19 / km) +242m 5:05 / km
ahr:126 max:140 shoes: Brooks Launch July 2018

Needed to get the long run show on the road. This was quite far enough for a first instalment.
3 PM

Road biking 1:41:43 [3] 37.39 km (2:43 / km) +244m 2:38 / km

Nice ride with GG and Dave C, easy pace.

Wednesday Jul 25, 2018 #

5 PM

Running 53:23 intensity: (28 @1) + (31:00 @2) + (21:43 @3) + (12 @4) 9.66 km (5:32 / km) +167m 5:05 / km
ahr:122 max:135 shoes: Brooks Launch July 2018

Routine.

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