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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: forest grump

In the 7 days ending May 6:

activity # timemileskm+m
  Orienteering2 3:07:39 12.14(15:27) 19.55(9:36) 601
  Running4 2:01:25 14.9(8:09) 23.97(5:04) 163
  Hill Running1 1:27:34 8.66(10:07) 13.94(6:17) 562
  Cycling2 55:09 15.25(3:37) 24.54(2:15) 147
  Total8 7:31:47 50.95(8:52) 82.0(5:31) 1472

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MoTuWeThFrSaSu

Sunday May 6 #

11 AM

Orienteering 1:15:13 intensity: (1:11:33 @1) + (2:45 @2) + (55 @3) 4.5 km (16:42 / km) +58m 15:42 / km
ahr:85 max:138 shoes: 07/16 VJ Falcons

Shadowing Lucy around the Lt Green in the warm sunshine

Orienteering race 59:35 intensity: (1:04 @2) + (11:16 @3) + (41:52 @4) + (5:23 @5) 8.19 km (7:17 / km) +245m 6:20 / km
ahr:154 max:176 shoes: 07/16 VJ Falcons

Brown Course - 3rd place

Feeling tired after yesterdays run and an hour shadowing. Lack of fitness showed in the terrain but missed #3 (2mins) and #15 (1 min). One leg was the same as on the Lt Green and others were similar so declared myself n/c.
Tough weekend in the warm sunshine. 2 (and 3) weeks to go

Results.....https://grampoc.files.wordpress.com/2018/05/glen-d...

Routegadget....http://www.gramp.routegadget.co.uk/rg2/#188&course...

Running warm up/down 7:32 intensity: (1:30 @1) + (1:22 @2) + (4:40 @3) 1.66 km (4:32 / km) +6m 4:27 / km
ahr:124 max:139 shoes: 07/16 VJ Falcons

Token warm up cool down

Saturday May 5 #

4 PM

Hill Running 1:27:34 intensity: (6:28 @1) + (35:08 @2) + (30:03 @3) + (15:44 @4) + (11 @5) 13.94 km (6:17 / km) +562m 5:14 / km
ahr:133 max:168 shoes: 05/17 Brooks Caldera

Warm & sunny run up Morrone from Braemar Campsite. Headwind all the way to the top but managed to run it all. A bit chilly in my shorts & t shirt at the summit but roasting out of the wind. Legs didn't like the road at the end and left hip flexor was sore when I stopped.

Friday May 4 #

12 PM

Running 39:57 intensity: (10:56 @1) + (8:51 @2) + (6:59 @3) + (13:11 @4) 8.19 km (4:53 / km) +69m 4:41 / km
ahr:139 max:218 shoes: 05/17 Brooks Caldera

Thursday May 3 #

5 PM

Cycling 28:13 intensity: (1:10 @1) + (9:14 @2) + (14:15 @3) + (3:34 @4) 12.8 km (2:12 / km) +97m 2:07 / km
ahr:133 max:155

Cycle to M&Ds to drop off the download unit
6 PM

Cycling 26:56 intensity: (6:43 @1) + (3:47 @2) + (14:50 @3) + (1:36 @4) 11.74 km (2:18 / km) +50m 2:15 / km
ahr:125 max:154

Cycle back home

Wednesday May 2 #

1 PM

Running 36:56 intensity: (15 @1) + (18:35 @2) + (9:20 @3) + (8:46 @4) 6.78 km (5:27 / km) +44m 5:17 / km
ahr:151 max:193 shoes: 05/17 Brooks Caldera

Gentle run out from the office in the sunshine. Felt pretty tired TBH
6 PM

Orienteering race (Dumyat WEE) 42:49 intensity: (5 @1) + (1:08 @2) + (3:32 @3) + (23:26 @4) + (14:38 @5) 5.85 km (7:19 / km) +259m 6:00 / km
ahr:160 max:184 shoes: 07/16 VJ Falcons

Dumyat WEE

It was raining when I set off but the sun shone after 5 mins and the views etc. were great. Nice course (all up then all down). Went the road route to #1 to warm-up and get the legs going. Couldn't work out the contours at #3 (1 min lost) and pretty sure I was off the map at #6 (1 min lost). Fine other than that just a bit of a plod. Used my new shiney dibber for the first time.

Results......https://fvo.org.uk/media/events/2018/may/02/dumyat...

Orienteering 10:02 intensity: (2:17 @1) + (3:28 @2) + (4:17 @3) 1.01 km (9:57 / km) +40m 8:18 / km
ahr:125 max:145 shoes: 07/16 VJ Falcons

Went to collect #1 after I finished

Monday Apr 30 #

11 AM

Running 37:00 intensity: (11 @1) + (7 @2) + (5:45 @3) + (22:56 @4) + (8:01 @5) 7.35 km (5:02 / km) +43m 4:53 / km
ahr:158 max:196 shoes: 03/17 Inov8 Trail Talon 275

Gentle run in the sunshine from work along the river. Proper shorts and t shirt weather after having to scrap the ice off the cars in the morning.

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