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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Jon X

In the 7 days ending Mar 31:

activity # timemileskm+m
  Running7 5:28:41 33.89(9:42) 54.54(6:02) 977
  Orienteering2 1:50:24 9.51(11:36) 15.31(7:13) 512
  Circuits1 25:00
  Pilates1 25:00
  Total8 8:09:05 43.4 69.85 1488
averages - weight:76.4kg

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MoTuWeThFrSaSu

Sunday Mar 31 #

2 PM

Running warm up/down 21:45 intensity: (2:12 @2) + (19:00 @3) + (33 @4) 3.5 km (6:13 / km)
ahr:125 max:147 shoes: VJ Falcon May 2018

Organising BUCS Relay all morning, this is various jogging about plus a dash from the car to SOL start just in time to be the final starter.

Orienteering race 1:06:41 intensity: (21 @1) + (2:53 @2) + (22:29 @3) + (38:13 @4) + (2:45 @5) 9.1 km (7:20 / km) +361m 6:07 / km
ahr:136 max:173 shoes: VJ Falcon May 2018

SOL Dumyat, Short Brown.
Decent run with one error, trying to go down the saddle way too far right on 6-7, luckily didn't get too far down towards the big cliffs before I looked at my map some more....
Maybe 45s-1min there plus 15-20sec on not going straighter 15-16.
Also probably the wrong route on the long leg, took the hill race descent route for middle part of the leg as could execute it v confidently, but DaveR took the right hand route and was a minute quicker.
That inched him ahead of me time-wise but I managed to eke out a handful of seconds round the last part to get him by 12secs in the end.

Fun. But tired by the end.

Running warm up/down 42:01 intensity: (2:35 @1) + (30:14 @2) + (8:43 @3) + (29 @4) 4.31 km (9:44 / km) +142m 8:22 / km
ahr:110 max:138 shoes: VJ Falcon May 2018

Control collecting.

Saturday Mar 30 #

1 PM

Running warm up/down 17:41 intensity: (12 @1) + (20 @2) + (10:35 @3) + (6:30 @4) + (4 @5) 2.49 km (7:07 / km) +193m 5:08 / km
ahr:133 max:149 shoes: VJ Falcon May 2018

To the start

Orienteering race 43:43 intensity: (10 @1) + (7 @2) + (2:53 @3) + (32:57 @4) + (7:36 @5) 6.21 km (7:02 / km) +151m 6:17 / km
ahr:142 max:171 shoes: VJ Falcon May 2018

Scottish Middle Champs, Birnam Hill.

Great to be back on Birnam Hill after a lot of years, loving the natural Scottish terrain on the upper part of the hill.
Moving okay through it too, unfortunately that didn't extend to orienteering properly as well...
#2 - dropped too low to some smaller rocky stuff further down the spur (-1min)
#5 - stopped one knoll too soon, before the marsh not after (-15s)
#6 - disastrous incompetence, ran through wrong col, looked up for big spur to run around, didn't check compass, puzzled how rocky it was, nothing fitted, seemed to be too far left but couldn't work out how, had to use path west of #3 to confirm how bad it was (-2.5mins)
#7 - bad flustered line too far left out of #6, nice downhill running in second part of leg, saw a boulder and ran to it. Even though it was obviously across the marsh not at the far tip of it. (-1min)
#9 - stayed high so could descend west side of stream directly into it. Saw obvious lone boulder and assumed it was the one before my pair of boulders, went on....then no other boulder....back up and the obvious lone boulder was in fact a pair of boulders ffs (-45s)
Okay for the final part, damage was done by then though.

Will won Men Vet in 34:22, Claire 38:03 ahead of Grace 38:56 were the top Women Open in 2nd/3rd on the course.
Fraser 42:59, Ben 43:54. I was in fact first M50, albeit with M55 Graham Patten 4mins ahead!

Great to have this area back in use.

Running 7:04 intensity: (21 @1) + (2:37 @2) + (2:53 @3) + (1:13 @4) 0.99 km (7:07 / km) +17m 6:34 / km
ahr:123 max:141 shoes: VJ Falcon May 2018

Back from the finish

Friday Mar 29 #

5 PM

Running 39:20 intensity: (30 @1) + (1:12 @2) + (3:44 @3) + (4:15 @4) + (29:39 @5) 7.3 km (5:23 / km) +42m 5:14 / km
ahr:154 max:174 shoes: Saucony RideISO

Easy round the village

Thursday Mar 28 #

Note

BOF rankings email....’you came 1st on Sunday and this was your 29th best score in the past 12 months’.

Surprised to find I have done 29 ranking events....and even more surprised that although I thought it was a decent enough run, I was obviously mistaken...
3 PM

Running 1:03:20 intensity: (1:29 @1) + (6:22 @2) + (11:43 @3) + (23:34 @4) + (20:12 @5) 9.23 km (6:52 / km) +322m 5:51 / km
ahr:139 max:177 shoes: Brooks Launch July 2018

1:41; 1:01
1:46; 1:00
1:37; 0:59
1:37; 0:58

Nearly sacked it after the second but gave myself a bit of a talking to...

Wednesday Mar 27 #

6 PM

Running 54:43 intensity: (21 @1) + (7:14 @2) + (34:33 @3) + (10:10 @4) + (2:25 @5) 9.87 km (5:33 / km) +144m 5:10 / km
ahr:132 max:163 shoes: Brooks Launch July 2018

Tuesday Mar 26 #

6 PM

Running intervals 47:27 intensity: (16 @1) + (7:10 @2) + (10:21 @3) + (12:24 @4) + (17:16 @5) 9.53 km (4:59 / km) +73m 4:48 / km
ahr:138 max:155 shoes: Saucony RideISO

Moneghetti session on Watson House drive and part way home. Warm up getting there, warm down to home.

Monday Mar 25 #

5 PM

Running 35:20 intensity: (20 @1) + (34:47 @2) + (13 @3) 7.32 km (4:50 / km) +44m 4:41 / km
ahr:113 max:126 shoes: Saucony RideISO

6 PM

Pilates 25:00 [1]
weight:76.4kg

Circuits 25:00 [2]
shoes: Saucony Kinvara 2013

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