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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Jon X

In the 7 days ending Aug 4:

activity # timemileskm+m
  Running7 4:26:55 20.38(13:06) 32.8(8:08) 1102
  Orienteering3 3:00:22 13.66(13:12) 21.98(8:12) 610
  Total7 7:27:17 34.04(13:08) 54.78(8:10) 1711

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MoTuWeThFrSaSu

Sunday Aug 4 #

Note
(rest day)

Yes please.

Saturday Aug 3 #

1 PM

Running warm up/down 11:52 intensity: (1:04 @1) + (9:31 @2) + (51 @3) + (25 @4) + (1 @5) 1.58 km (7:31 / km) +108m 5:36 / km
ahr:118 max:148 shoes: VJ Falcon May 2018

Orienteering race 34:39 [4] 4.4 km (7:52 / km) +100m 7:04 / km
shoes: VJ Falcon May 2018

Day 6, Grandtully
M50L, 20th
Winner, Alistair Landels 27:18

Pinball at #1 (90sec) then somehow just didn't/couldn't see flag at #4, eventually went away to relocate and when I came back there it was! Very strange but 2.5mins gone along with any chance of a worthwhile result. A bit hesitant/shaky in a couple of places on the way home too.

Finished 7th overall, probably a little higher than this week's set of perfomances really deserved. On the other hand I have never finished higher at a 6-Day so I will take it :)

Friday Aug 2 #

8 AM

Running warm up/down 40:20 intensity: (15:58 @1) + (24:22 @2) 4.65 km (8:40 / km) +146m 7:30 / km
ahr:101 max:121 shoes: VJ Falcon May 2018

Putting out elite radio control.
11 AM

Running warm up/down 15:25 intensity: (16 @1) + (15:09 @2) 1.83 km (8:26 / km) +150m 5:59 / km
ahr:111 max:118 shoes: VJ Falcon May 2018

To the start.

Orienteering 1:11:28 intensity: (1:49 @1) + (18:40 @2) + (22:02 @3) + (26:38 @4) + (2:19 @5) 8.93 km (8:00 / km) +229m 7:06 / km
ahr:130 max:161 shoes: VJ Falcon May 2018

Day 5, Craig a Barns
M50L, 8th place
Winner Charlie 65:06

Tired today but persevered pretty well and didn’t really miss anything - however did the long leg route badly and dropped 3mins to Charlie and Alistair. Pleased apart from that.
3 PM

Running warm up/down 35:18 intensity: (8:14 @1) + (27:04 @2) 3.84 km (9:12 / km) +99m 8:09 / km
ahr:103 max:120 shoes: VJ Falcon May 2018

Collecting radio control again.

Thursday Aug 1 #

12 PM

Running warm up/down 15:05 intensity: (4:20 @2) + (3:53 @3) + (6:52 @4) 1.96 km (7:43 / km) +125m 5:51 / km
ahr:131 max:145 shoes: VJ Falcon May 2018

Judged this badly, had to run all the way to the start and it was v steep! Made it with 20s to spare...

Running 1:02:50 intensity: (10 @2) + (1:01 @3) + (32:46 @4) + (28:53 @5) 9.92 km (6:20 / km) +244m 5:39 / km
ahr:147 max:163 shoes: Inov8 210 July 2019

Day 4, Culteuchar and Dron
M50L, 5th place
Winner Simon Martland 59:26

Easier technically today, still some time loss but ran hard and glad to finish with a decent position.

Time loss at #1 (used the overprinted crossing point, the other one was not highlighted but allowed a route 45-60sec faster), lost 30s en route to #10 (a fall had put a big hole in my map, crossed walls and ran in terrain when it turns out the hole removed a big path!), lost 1min at #13 crossing an extra spur once we got to the woodland. Tired afterwards!

Tuesday Jul 30 #

11 AM

Running warm up/down 4:27 [2] 0.54 km (8:18 / km) +19m 7:04 / km
ahr:110 max:116 shoes: VJ Falcon May 2018

Running 38:47 intensity: (5 @1) + (5:58 @2) + (11:27 @3) + (20:52 @4) + (25 @5) 4.41 km (8:48 / km) +95m 7:56 / km
ahr:134 max:155 shoes: VJ Falcon May 2018

Day 3, Dundurn
M50L, 9th place
Winner Charlie 32:37

Another dodgy performance, fortunate to finish as high as 9th. Overshot #1 (map was 1:7500 today) and dropped 1.5mins, poor line to #5 and #7 meant 30s at each, wrong side of hill at #14 was 45s, then another 30s bracken/uncertainty at #17 just before the end.

Great find of an area, already looking forward to coming back!

Monday Jul 29 #

9 AM

Running warm up/down 13:42 intensity: (9 @4) + (13:33 @5) 1.92 km (7:08 / km) +87m 5:49 / km
ahr:176 max:189 shoes: VJ Falcon May 2018

Orienteering race 1:14:15 intensity: (12:29 @2) + (22:01 @3) + (26:55 @4) + (12:50 @5) 8.65 km (8:35 / km) +281m 7:23 / km
ahr:138 max:190 shoes: VJ Falcon May 2018

Day 2, Edinchip
M50L, 40th (!!) place
Winner Niklas Ronnbakk 53:42 (adjusted time with river crossing leg removed)
My adjusted time 71:00.

Pretty dire performance, started okay and caught Si Martland a minute after a few controls. But then bad route to #7 and miss in circle cost almost 3mins, and trouble with the boulder in the bracken at #8 cost more. Never got it going again after that, struggling on the climbs and then another bad route on the longer leg homewards cost a chunk more time. Race long consigned to discard day status by then, still surprised to be as low as 40th but a lot of strong times from late starters.

Running warm up/down 29:09 intensity: (9:41 @1) + (16:08 @2) + (2:58 @3) + (19 @4) + (3 @5) 2.17 km (13:27 / km) +28m 12:37 / km
ahr:107 max:155 shoes: VJ Falcon May 2018

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