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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ba-ba

In the 7 days ending Apr 20, 2017:

activity # timemileskm+mload
  Running - Road12 4:54:54 36.39(8:06) 58.56(5:02) 1022617.1
  Orienteering3 3:10:55 21.71(8:48) 34.94(5:28) 55891c647.6
  Running - Trail1 24:52 3.11(8:00) 5.01(4:58) 354121.0
  Orienteering - Urban1 17:47 2.73(6:30) 4.4(4:03) 485.7
  Total12 8:48:28 63.95(8:16) 102.91(5:08) 193991c1471.4
averages - sleep:7.8 weight:74.4kg

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FrSaSuMoTuWeTh

Thursday Apr 20, 2017 #

8 AM

Running - Road 45:30 intensity: (9:34 @1) + (30:02 @2) + (5:54 @3) 9.03 km (5:02 / km) +143m 4:40 / km
ahr:132 max:150 slept:7.5 weight:74.3kg shoes: NB 450v3 BRIGHTBLUE

Loop then ITW with a bulging sack.
C • Why? 2
7 PM

Running - Road 47:35 [3] 8.8 km (5:24 / km) +299m 4:37 / km
shoes: NB 450v3 BRIGHTBLUE

Wednesday Apr 19, 2017 #

8 AM

Running - Road 35:10 intensity: (3:16 @1) + (23:55 @2) + (7:59 @3) 7.31 km (4:49 / km) +140m 4:24 / km
ahr:136 max:153 slept:8.0 weight:74.6kg shoes: NB 450v3 BRIGHTBLUE

ITW via Bole Hill.
Left ankle a bit wonky and have developed a bit of a sore throat, but generally feeling better in myself - a good tired as opposed to a worn-out, barely functioning tired - better than I have done since HPM.
However it's clear that my base is fairly broken down so I need to work that up again through both training and racing, shouldn't take much though. My aim of a low 3h time at PPP are put to one side, but I could still 'pull a skyline'. It'll all be good fun anyway.
C • "I'm bombproof in terms of injuries" 2
5 PM

Running - Road 7:54 intensity: (41 @1) + (6:43 @2) + (30 @3) 1.53 km (5:10 / km) +49m 4:27 / km
ahr:134 max:146 shoes: NB 450v3 BRIGHTBLUE

6 PM

Running - Road 19:29 intensity: (2:42 @1) + (7:56 @2) + (4:53 @3) + (3:58 @4) 3.96 km (4:55 / km) +131m 4:13 / km
ahr:141 max:163 shoes: NB 450v3 BRIGHTBLUE

7 PM

Running - Trail 24:52 intensity: (15 @1) + (3 @2) + (42 @3) + (47 @4) + (23:05 @5) 5.01 km (4:58 / km) +354m 3:40 / km
ahr:174 max:179 shoes: Xtalon 212 #8 (Borrowdale'16)

Herod Farm, 4th (+1.3x on Matt)

Operation 'race myself into race shape' started at the first of the Peak evening races. Even wore my proper race shoes for the first time since the FRAs. Sat in on first climb, cruisey down then got moving on 2nd climb, reeling in tomtom before attacking over the top.
Still not quite in the zone, especially downhill, but it'll come and some encouragement despite being a bit slower than 2015. There's a long summer and autumn ahead but it was nice to start hurting myself, and good to see the Hr getting up.
100 Pennine Points, which is the most important thing. And ankle fine thank you Malley.

Running - Road 4:52 intensity: (2:11 @1) + (2:14 @2) + (27 @3) 0.81 km (6:00 / km)
ahr:124 max:129 shoes: Xtalon 212 #8 (Borrowdale'16)

Running - Road 12:33 intensity: (1:52 @1) + (7:21 @2) + (3:20 @3) 2.38 km (5:16 / km) +21m 5:03 / km
ahr:138 max:153 shoes: NB 450v3 BRIGHTBLUE

Tuesday Apr 18, 2017 #

8 AM

Running - Road 20:05 intensity: (12:46 @1) + (5:53 @2) + (1:26 @3) 4.05 km (4:58 / km) +47m 4:41 / km
ahr:121 max:134 shoes: NB 450v3 BRIGHTBLUE

6 PM

Running - Road 22:15 intensity: (8:55 @1) + (13:03 @2) + (17 @3) 4.62 km (4:49 / km) +64m 4:30 / km
ahr:127 max:144 shoes: NB 450v3 BRIGHTBLUE

Monday Apr 17, 2017 #

11 AM

Running - Road 6:56 [1] 1.48 km (4:41 / km) +20m 4:23 / km
shoes: VJ Irock2

Orienteering 35:24 [4] 6.88 km (5:09 / km) +179m 4:33 / km
23c shoes: VJ Irock2

Some sneaky 'punch wrong gaffle then nail it to your gaffle to confuse the opposition' saw me sneak ahead of Mikey in EUOC's 4th team (contrary to twitter, EUOC did have 4 men's teams). This wrong gaffle was my 3rd mistake, after Willy lead me astray to 4 (he then ran away once we hit the heathland as I had nowt) and I muffed up the last heathland control with poor compass, ending up too high.
13th position - not bad considering the ShUOC 2nd team contained myself and Alex Moore (alongside Olly) after bruises and lung-poppings saw us bumped up.

Sunday Apr 16, 2017 #

11 AM

Running - Road 17:28 [2] 3.62 km (4:49 / km) +60m 4:27 / km
shoes: VJ Irock2

Orienteering 1:56:03 [3] 20.92 km (5:33 / km) +284m 5:12 / km
40c shoes: VJ Irock2

JK Classic - 25th.
Bit of faff on 5 (paths) and 6 (circle) but generally OK to start with. Only other early mistake - save hesitations and maybe route choices on knobbly paths - was a poor bearing between baths on 11. However fairly pleased with the first half.
Hesitant throughout the rhodys section and getting moving on the dead running wasn't easy and trying to plan leg 31 was difficult. Was re-caught by my 3-min man (passed at 8/9) towards the end of leg 31 which provided a bit of impetus. Sat in for a bit but he then got stuck in rhodys and I pulled away.
Comfortable running but little oomph either on the terrain or on tracks (run to road crossing excepted).

Finally got under 2h for a JK classic though - only for GG and Ralph to ruin the EWT.

Running - Road 5:39 [1] 0.92 km (6:10 / km)
shoes: VJ Irock2

Saturday Apr 15, 2017 #

11 AM

Running - Road 15:52 [2] 3.21 km (4:56 / km) +26m 4:45 / km
shoes: VJ Bold

Orienteering 39:28 [4] 7.14 km (5:32 / km) +95m 5:11 / km
28c shoes: VJ Bold

Muffed up 2 with a daft parallel error. Rhys led me in to it but was soon gone. Flagging a bit.

http://www.jk.routegadget.co.uk/rg2/#67&course=1&r...

Running - Road 9:31 [1] 1.58 km (6:02 / km) +15m 5:46 / km
shoes: VJ Bold

Friday Apr 14, 2017 #

Event: JK 2017 - Jan Kjellström International Festival of Orienteering
 
1 PM

Running - Road 13:34 intensity: (43 @1) + (4:24 @2) + (4:23 @3) + (4:04 @4) 3.13 km (4:20 / km) +6m 4:18 / km
ahr:147 max:166 shoes: NB 590v5 SpeedRide

Orienteering - Urban 17:47 intensity: (1 @1) + (26 @2) + (35 @3) + (44 @4) + (16:01 @5) 4.4 km (4:02 / km) +4m 4:01 / km
ahr:173 max:181 shoes: NB 590v5 SpeedRide

The first 8 controls were generally good, but I was then blowing out of my arse. Losing contact lead to mistakes and circle faff over the rest of the course, and I headlong into the same girl twice as well. Enjoyable to feel the burn again, but slow and scrappy. Turns out doing 1 sprint race a year makes it more difficult than required.

Running - Road 10:31 intensity: (53 @1) + (9:29 @2) + (9 @3) 2.13 km (4:56 / km) +2m 4:55 / km
ahr:133 max:145 shoes: NB 590v5 SpeedRide

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