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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Jon X

In the 7 days ending Apr 14, 2019:

activity # timemileskm+mload
  Running7 4:08:36 26.11(9:31) 42.02(5:55) 540825.8
  Mountain walking1 2:00:00 4.97(24:08) 8.0(15:00) 600120.0
  Orienteering3 1:53:38 11.25(10:06) 18.11(6:17) 363854.2
  Pilates1 35:0035.0
  Circuits1 30:00120.0
  Total9 9:07:14 42.33 68.13 15031955.0
averages - weight:77.3kg

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Sunday Apr 14, 2019 #

Event: CompassPoint Scottish Orienteering League 3 Scottish Spring 2019
 
12 PM

Running warm up/down 18:53 intensity: (5 @1) + (12:43 @2) + (6:05 @3) 3.24 km (5:50 / km) +34m 5:32 / km
ahr:122 max:131 shoes: VJ Falcon May 2018

To the start with Rog and Joey.

Orienteering race 1:01:04 intensity: (5:45 @3) + (53:36 @4) + (1:43 @5) 8.34 km (7:19 / km) +333m 6:06 / km
ahr:127 max:158 shoes: VJ Falcon May 2018

Scottish Spring Long, Falkland Estate
Short Brown, winner Jase 59:50

Nice varied course, huge long leg with a big left/right decision. Went right and across the moor, seemed okay except for quite a while in the middle of the leg I was heading for #9 not #6 (the first and last controls on the moorland loop), luckily I realised just in time and prob only dropped 15-20s.

Also small misses, 20s at #4, 30s carelessly overrunning crossing point 9-10, and 30s at last control (couldn’t read the detail with undergrowth stripes over it). Also bad direction to the finish prob cost another 10-15sec.

And it all adds up....Jase 59:50, Grace 59:55, Ben 60:56, me 61:06. FVO top four on the course.

Running warm up/down 8:56 intensity: (38 @1) + (3:50 @2) + (1:42 @3) + (2:40 @4) + (6 @5) 1.22 km (7:20 / km) +20m 6:47 / km
ahr:123 max:151 shoes: VJ Falcon May 2018

Saturday Apr 13, 2019 #

Event: Scottish Spring 2019 Middle Distance
 
Event: Scottish Spring 2019 Sprint Distance incorporating bto SOUL5
 
12 PM

Running warm up/down 2:59 intensity: (18 @1) + (2:30 @2) + (11 @3) 0.5 km (6:02 / km) +2m 5:53 / km
ahr:115 max:130 shoes: VJ Falcon May 2018

Not enough warmup. Incompetent!

Orienteering race 33:36 intensity: (41 @3) + (15:22 @4) + (17:33 @5) 5.98 km (5:37 / km) +16m 5:33 / km
ahr:136 max:161 shoes: VJ Falcon May 2018

Scottish Spring Middle, Tentsmuir South
Brown 5.4km, winner GG 23:40
Ran Brown not Blue to try and get right duration ahead of next w/e. Nice fast control pick, all in the nice dunes not the block forest inland.

Missed 45s at #4 when unsure of distance and saw another control, thought it was too early but not confident to veered off to check it. Way too early, stupid.
Also 15-20s at #6 going to the wrong end of the knoll, similar for the crossings of the uncrossable ditch where both times I set off on the red line (line not bent to the crossing point), and also missed 20-30s too far right at #14.

Long run to last control and finish, was distinctly lacking in speed...

Running warm up/down 19:48 intensity: (11 @1) + (5 @2) + (4 @3) + (4 @4) + (19:24 @5) 2.88 km (6:53 / km) +19m 6:40 / km
ahr:163 max:178 shoes: VJ Falcon May 2018

Nice warmdown, out through the unused forest to the south and back along the beach.
5 PM

Running warm up/down 6:31 intensity: (1:04 @1) + (5:08 @2) + (19 @3) 1.12 km (5:50 / km)
ahr:110 max:129 shoes: new Kinvara 2016

Orienteering 18:58 intensity: (43 @3) + (10:47 @4) + (7:28 @5) 3.79 km (5:01 / km) +14m 4:55 / km
ahr:133 max:148 shoes: new Kinvara 2016

Scottish Spring Sprint, Falkland Palace/Gardens
Men Vet, winner Will 16:59

Really fun sprint with some quick-fire legs in the gardens and some trickier stuff....including #1 where I didn’t take my time and made not one but two errors en route. Will started 1min behind and was in sight behind as I exited, when I tried to use a non-existent gap at #6 he caught me. Spent a while watching him disappear into the distance although almost caught a couple of times when he hesitated/wobbled. Different routes on the long leg (although similar splits) and after that he disappeared on the longer running legs over the last part.

Finished 9secs behind Ben and 7secs behind Grace...

Running warm up/down 4:11 intensity: (54 @1) + (1:09 @2) + (2:05 @3) + (3 @4) 0.55 km (7:35 / km)
ahr:115 max:137 shoes: new Kinvara 2016

Friday Apr 12, 2019 #

Note
(rest day)

Been looking forward to this one :)

Thursday Apr 11, 2019 #

5 PM

Running 1:08:00 intensity: (3:45 @1) + (1:02:50 @2) + (1:10 @3) + (15 @4) 10.21 km (6:40 / km) +216m 6:01 / km
ahr:113 max:138 shoes: Brooks Launch July 2018

Felt tired all day but talked myself into heading out for reps...nothing in the tank though so sacked it and went for an easy trot below the cliffs in the sunshine. Still didn’t feel great though.

Wednesday Apr 10, 2019 #

7 PM

Running intervals 55:58 intensity: (1:07 @1) + (34:16 @2) + (2:48 @3) + (14:00 @4) + (3:47 @5) 10.93 km (5:07 / km) +159m 4:47 / km
ahr:125 max:170 shoes: Saucony RideISO

6x3mins with 1min steady between. Although it seems the 3mins were rather ‘steady’ too...

Tuesday Apr 9, 2019 #

6 PM

Running 38:31 intensity: (19 @1) + (37:55 @2) + (17 @3) 7.37 km (5:13 / km) +44m 5:04 / km
ahr:114 max:125 shoes: Saucony RideISO

Monday Apr 8, 2019 #

1 PM

Mountain walking 2:00:00 [1] 8.0 km (15:00 / km) +600m 10:55 / km
shoes: Brooks Launch July 2018

Castle Campbell and King's Seat from Dollar, sunny hazy day albeit with a freezing wind on the hill.

Being up there reminded me that FVO have not used Dollarbank for a long long time, it used to be a Wed eve staple and many years ago I organised a SoSOL or similar here too. Scope for a decent night series race too I think.

From the top could see the loch at Gartmorn Dam, another area we need to bring back to life!
6 PM

Pilates 35:00 [1]
weight:77.3kg

I definitely didn't think my weight was going in the wrong direction. However apparently so. Hmmm.

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

One set of 30sec then a set of 20sec. Worked pretty hard.
7 PM

Running 24:49 intensity: (14 @1) + (10:56 @2) + (10:37 @3) + (3:02 @4) 4.01 km (6:11 / km) +46m 5:51 / km
ahr:125 max:147 shoes: Saucony Kinvara 2013

Down to cinema. Good film tonight.

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