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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: forest grump

In the 7 days ending Feb 11:

activity # timemileskm+m
  Running2 1:21:11 9.37(8:40) 15.07(5:23) 292
  Orienteering1 57:26 13.77(4:10) 22.17(2:35) 436
  Gym1 50:54 4.42(11:31) 7.11(7:09) 1
  Total3 3:09:31 27.56(6:53) 44.35(4:16) 729

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MoTuWeThFrSaSu

Friday Feb 9 #

8 AM

Running 1:12:51 intensity: (19 @1) + (3:01 @2) + (49:10 @3) + (20:00 @4) + (21 @5) 13.9 km (5:14 / km) +231m 4:50 / km
ahr:144 max:169

Run home from car garage. Left knee/ITB really sore after about 40mins so the rest of the run was a shuffle/limp home.

Wednesday Feb 7 #

6 PM

Running warm up/down 6:13 intensity: (16 @1) + (46 @2) + (2:58 @3) + (1:50 @4) + (23 @5) 0.96 km (6:30 / km) +35m 5:29 / km
ahr:141 max:169 shoes: 07/16 VJ Falcons

Couple of laps around the car park as a warm-up

Running warm up/down 2:07 intensity: (22 @1) + (21 @2) + (1:24 @3) 0.21 km (9:56 / km) +25m 6:14 / km
ahr:129 max:147 shoes: 07/16 VJ Falcons

Jog to start

Orienteering race (Night O) 34:22 intensity: (11 @1) + (37 @2) + (43 @3) + (8:58 @4) + (23:53 @5) 4.83 km (7:07 / km) +225m 5:46 / km
ahr:168 max:181 shoes: 07/16 VJ Falcons

Abbey Craig Night O - 1st place

First to the 1st control and then running by myself the whole way round. Too far left to #18 (by the block of fight) but fine other than that. Found it quite easy as 1. I was going slowly and walking lots 2. All the controls seemed to be very visible.

Most enjoyable evening and the food afterwards was fab-u-lous

Orienteering (Control Collecting) 23:04 intensity: (8:57 @2) + (10:24 @3) + (3:43 @4) 17.34 km (1:20 / km) +211m 1:15 / km
ahr:80 max:156 shoes: 07/16 VJ Falcons

Monday Feb 5 #

7 PM

Gym (Cross Trainer) 50:54 intensity: (6:04 @1) + (25:50 @2) + (15:10 @3) + (3:50 @4) 7.11 km (7:09 / km) +1m 7:09 / km
max:152 shoes: 05/16 Inov8 X-Talon 200

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