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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Jon X

In the 7 days ending Mar 10:

activity # timemileskm+m
  Orienteering3 2:55:29 15.34(11:26) 24.69(7:07) 540
  Running4 1:29:26 9.87(9:04) 15.88(5:38) 87
  Intervals1 54:33 4.8(11:21) 7.73(7:03) 231
  Circuits1 30:00
  Pilates1 30:00
  Total7 6:19:28 30.01 48.3 859
averages - weight:77.8kg

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MoTuWeThFrSaSu

Sunday Mar 10 #

11 AM

Running warm up/down 9:00 intensity: (1:39 @1) + (7:21 @2) 1.4 km (6:27 / km) +24m 5:56 / km
ahr:107 max:122 shoes: VJ Falcon May 2018

Orienteering 1:00:22 intensity: (1:10 @1) + (24:06 @2) + (16:16 @3) + (13:02 @4) + (5:48 @5) 7.71 km (7:50 / km) +224m 6:50 / km
ahr:127 max:158 shoes: VJ Falcon May 2018

Running warm up/down 7:40 intensity: (46 @1) + (2:16 @2) + (3:48 @3) + (43 @4) + (7 @5) 1.02 km (7:31 / km)
ahr:122 max:155 shoes: VJ Falcon May 2018

Saturday Mar 9 #

2 PM

Running 10:26 intensity: (56 @1) + (8:56 @2) + (34 @3) 1.83 km (5:42 / km) +33m 5:13 / km
ahr:114 max:128

Orienteering 51:03 intensity: (21 @1) + (1:34 @2) + (12:00 @3) + (11:17 @4) + (25:51 @5) 9.53 km (5:21 / km) +197m 4:51 / km
ahr:143 max:162

Friday Mar 8 #

5 PM

Running 38:32 intensity: (15 @1) + (6:23 @2) + (10:20 @3) + (6:12 @4) + (15:22 @5) 7.23 km (5:20 / km) +11m 5:17 / km
ahr:139 max:168 shoes: Brooks Launch July 2018

Calf tester along the river in York. Seemed okay, aware of it after 20mins but no more than that. Passed myself fit for the weekend!

Thursday Mar 7 #

Note
(rest day)

Resting calf

Wednesday Mar 6 #

6 PM

Orienteering 1:04:04 intensity: (33 @1) + (10:38 @2) + (9:30 @3) + (16:52 @4) + (26:31 @5) 7.45 km (8:36 / km) +119m 7:58 / km
ahr:142 max:177 shoes: VJ Falcon May 2018

FVO night, Barrwood.
Misty and pretty reduced visibility in places, challenging!
WIth people early on but then all alone after the first gaffle, didn't see any other Long course people for the next 30mins!
Mostly okay but then banged calf and got a bit slower/sloppy/lazy and started drifting all over the place - 2x3mins near the end and then two misses on the short compass legs just before the finish.

Calf very sore and stiff once stopped - hoping just a bruise not a tear.

Tuesday Mar 5 #

1 PM

Intervals hills 54:33 intensity: (3:34 @1) + (35:57 @2) + (4:07 @3) + (15 @4) + (10:40 @5) 7.73 km (7:03 / km) +231m 6:08 / km
ahr:114 max:137 shoes: Inov8 210 July 2018

Logistics don’t work for Thursday so hills switched to Tuesday this week.
Solo and more slippery than last week, but a bit more rested and in daylight not dusk.
Times showing improvement, high effort (despite the HR readings) but just about persuaded myself to do a fourth set..
1:42; 1:00
1:39; 0:59
1:41; 0:59
1:42; 0:58

Monday Mar 4 #

6 PM

Pilates 30:00 [2]
weight:77.8kg

Circuits 30:00 [3]
shoes: Saucony Kinvara 2013

8 PM

Running 23:48 intensity: (52 @1) + (22:56 @2) 4.4 km (5:24 / km) +19m 5:18 / km
ahr:111 max:122 shoes: Brooks Launch July 2018

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