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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Jon X

In the 7 days ending Jun 7, 2021:

activity # timemileskm+mload
  Orienteering4 3:28:33 15.84(13:10) 25.49(8:11) 706786.2
  Running6 1:57:11 10.33(11:21) 16.62(7:03) 423449.2
  Pilates1 50:0050.0
  Total7 6:15:44 26.17 42.11 11281285.3
  [1-5]7 6:11:09

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TuWeThFrSaSuMo

Monday Jun 7, 2021 #

6 PM

Pilates 50:00 [1]

7 PM

Running 23:18 intensity: (6 @1) + (29 @2) + (9:41 @3) + (11:45 @4) + (1:17 @5) 4.48 km (5:12 / km) +22m 5:05 / km
ahr:141 max:159 shoes: Saucony Ride ISO 2020

Sunday Jun 6, 2021 #

1 PM

Running warm up/down 11:54 intensity: (2:57 @1) + (7:09 @2) + (1:48 @3) 0.88 km (13:33 / km) +79m 9:21 / km
ahr:114 max:134 shoes: Nvii Forest 1

To the start

Orienteering race 1:15:16 intensity: (4:35 @0) + (29 @1) + (5:17 @2) + (49:22 @3) + (14:42 @4) + (51 @5) 9.68 km (7:47 / km) +263m 6:51 / km
ahr:136 max:158 shoes: Nvii Forest 1

Northern Champs, High Dam
M50L, dsq

Ran okay again, didn't climb enough to #4 and lost time way left, a few other legs along the slope where I was a bit slow/dithery/lacking proper plan. Once we got higher up then it opened out more and I ran pretty well.....although as it turns out I went to an incorrect crossing place on the wall between 13 and 15, inconvenient as the correct place had control 14 at it.....

Saturday Jun 5, 2021 #

Event: British Middles and Northern Champs
 
2 PM

Running 11:27 intensity: (1:17 @1) + (9:50 @2) + (20 @3) 1.81 km (6:19 / km) +17m 6:02 / km
ahr:109 max:129 shoes: Nvii Forest 1

Pre-start

Orienteering race 40:18 intensity: (7 @1) + (6:43 @2) + (21:21 @3) + (11:37 @4) + (30 @5) 4.31 km (9:21 / km) +195m 7:37 / km
ahr:135 max:159 shoes: Nvii Forest 1

British Middle, Summerhouse Knott
M50L, 5th.
Winner Al Landels 38:13 (Roger won M45 on same course with 38:04).

Ran okay, dodgy oversafe route on short leg t #4 and stopped short at a wrong control before #11 when didn't see the extra re-entrant under the overprint. Could have run under 39, would have been harder to get down to 38.

Friday Jun 4, 2021 #

Note
(rest day)

Various pottering around Ulverston, about 12-13km in the end. Up to the Sir John Barrow Monument on Hoad Hill, along the canal to the beach and Morecambe Bay, etc. All in glorious sunshine with most excellent views. Very enjoyable.

Thursday Jun 3, 2021 #

Note
(rest day)

down to Ulverston in the evening.

Wednesday Jun 2, 2021 #

Event: Fallin Wednesday Evening Event
 
12 PM

Running warm up/down 4:32 intensity: (21 @1) + (3:54 @2) + (17 @3) 0.44 km (10:24 / km) +9m 9:27 / km
ahr:113 max:128 shoes: Nvii Forest 1

To the start (conveniently there was still a sign pointing me there!)

Orienteering 53:42 intensity: (2:27 @1) + (39:13 @2) + (12:02 @3) 5.82 km (9:13 / km) +201m 7:52 / km
ahr:118 max:138 shoes: Nvii Forest 1

Auchingarrich 'medium' course from Sunday's event. A bit sloppy in the tricky bit. Lazy.
C • #193 2

Running warm up/down 5:21 intensity: (15 @1) + (5:00 @2) + (6 @3) 0.75 km (7:09 / km) +13m 6:35 / km
ahr:114 max:125 shoes: Nvii Forest 1

Back from finish.
6 PM

Running 4:02 intensity: (13 @1) + (7 @2) + (3:29 @3) + (13 @4) 0.65 km (6:11 / km)
ahr:132 max:148

Orienteering 39:17 intensity: (39 @1) + (5:59 @2) + (29:47 @3) + (2:49 @4) + (3 @5) 5.68 km (6:55 / km) +46m 6:39 / km
ahr:132 max:156 shoes: Inov8 210 July 2019

FVO WEE Fallin. Largely okay except for running up the hill to revisit #1 again as #14, only to eventually look at the map and discover that it was #2 (at the bottom of the hill) which was actually reused as #14....I even ran past #2 as I set off up the hill!

Tuesday Jun 1, 2021 #

6 PM

Running 56:37 intensity: (13 @1) + (2:24 @2) + (50:48 @3) + (2:50 @4) + (22 @5) 7.61 km (7:26 / km) +284m 6:16 / km
ahr:135 max:155

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