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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: forest grump

In the 7 days ending Feb 24:

activity # timemileskm+m
  Running9 6:15:25 41.6(9:02) 66.94(5:36) 1008
  Orienteering3 2:47:49 13.31(12:37) 21.41(7:50) 449
  Total10 9:03:14 54.9(9:54) 88.35(6:09) 1457

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MoTuWeThFrSaSu

Sunday Feb 24 #

11 AM

Running 14:42 intensity: (3 @2) + (7:10 @3) + (5:21 @4) + (2:08 @5) 2.46 km (5:58 / km) +122m 4:47 / km
ahr:152 max:184 shoes: 05/17 VJ Valcons

A very long 2km jog to the start......I was late!!

Orienteering 1:03:25 intensity: (39 @1) + (8:02 @2) + (26:10 @3) + (28:34 @4) 7.92 km (8:00 / km) +217m 7:03 / km
ahr:144 max:162 shoes: 05/17 VJ Valcons

SOL 1 - Birsemore 6th (3rd old man)

I was late for the start so was a bit flustered, but that's no excuse for the 3min mistake at #2. PeterM came past me (then again after #3 and then again after #4) but I was fine after that. Nice varied course and I spiked all the controls in the rocky bit. I love Oing in this type of terrain even if I'm not as fit as I should be / want to be and my ankles are wrecked.

Results.....https://www.marocscotland.org.uk/documents/results...

Routegadget.....https://www.maroc.routegadget.co.uk/rg2/#249&cours...

Running warm up/down 2:41 intensity: (1:41 @1) + (52 @2) + (8 @3) 0.36 km (7:32 / km)
ahr:111 max:131 shoes: 05/17 VJ Valcons

Jog back to clothing tent

Running 10:30 intensity: (55 @1) + (9:35 @2) 1.89 km (5:34 / km) +13m 5:23 / km
ahr:115 max:125 shoes: 05/17 VJ Valcons

Jog back to download

Saturday Feb 23 #

2 PM

Running warm up/down 4:28 intensity: (2 @1) + (9 @2) + (39 @3) + (1:17 @4) + (2:21 @5) 0.89 km (4:59 / km) +2m 4:56 / km
ahr:169 max:205 shoes: 05/17 VJ Valcons

Orienteering race 14:45 intensity: (14 @1) + (4 @2) + (7 @3) + (7:41 @4) + (6:39 @5) 3.5 km (4:13 / km) +22m 4:05 / km
ahr:165 max:182 shoes: 06/18 Salomon Speedcross 4 WID

SOUL 3 - MV 1st place

Wee sprint round the outskirts of Aberdeen. Not very technical but it was fun all the same.

Results.... https://race-results.info/live/1646/?page=coursepa...

Routegadget......https://www.gramp.routegadget.co.uk/rg2/#200&cours...

Running warm up/down 6:10 intensity: (1:02 @1) + (3:17 @2) + (1:51 @3) 1.04 km (5:55 / km) +2m 5:51 / km
ahr:123 max:141 shoes: 05/17 VJ Valcons

6 PM

Running warm up/down 15:55 intensity: (39 @1) + (3:31 @2) + (6:14 @3) + (5:24 @4) + (7 @5) 2.51 km (6:21 / km) +5m 6:17 / km
ahr:139 max:167 shoes: 05/17 VJ Valcons

A very long 2km jog to the start
7 PM

Orienteering 1:29:39 intensity: (56 @1) + (26:05 @2) + (38:26 @3) + (23:59 @4) + (13 @5) 9.99 km (8:58 / km) +210m 8:07 / km
ahr:138 max:166 shoes: 05/17 VJ Valcons

British Night Champs - 1st place M40

Super hard and made quite a few mistakes. The long leg took me 24mins as I missed the path!! 1st out of 3.....you've got to be in it to win it!!

Results....https://www.marocscotland.org.uk/documents/results...

Routegadget.....https://www.maroc.routegadget.co.uk/rg2/#248&cours...
8 PM

Running warm up/down 16:25 intensity: (2:07 @1) + (14:18 @2) 2.46 km (6:40 / km)
ahr:116 max:125 shoes: 05/17 VJ Valcons

A very long 2km jog back

Friday Feb 22 #

12 PM

Running 35:38 intensity: (1:06 @1) + (21:33 @2) + (6:34 @3) + (4:31 @4) + (1:54 @5) 6.83 km (5:13 / km) +47m 5:03 / km
ahr:131 max:173 shoes: 06/18 Salomon Speedcross 4 WID

Gentle run around Tulliallan & Devilla mainly to pick up an si unit that Rosco had left behind (apparently!!).

Thursday Feb 21 #

12 PM

Running 44:39 intensity: (22 @1) + (32:44 @2) + (10:50 @3) + (43 @4) 8.16 km (5:28 / km) +81m 5:13 / km
ahr:126 max:155 shoes: 06/18 Salomon Speedcross 4 WID

A bit of a tired plod today. Up to the trig pillar at Dechmont Law from work. Got overtaken by a runner carrying a (new in box) windscreen wiper!!

Wednesday Feb 20 #

12 PM

Running 1:21:47 intensity: (7:11 @1) + (34:34 @2) + (33:56 @3) + (6:06 @4) 13.9 km (5:53 / km) +456m 5:03 / km
ahr:130 max:154 shoes: 01/19 Salomon Speedcross 4 WID

Parent's evening tonight so no Oing, and I also had to pop to Causewayhead to pick up the "lost" SI unit and stake, so I took the opportunity to head up Dumyat. Pea soup on the top (just like last time) but no wind. Pretty wet underfoot and I got proper muddy for the first time in a long while.

Tuesday Feb 19 #

12 PM

Running 1:22:59 intensity: (1:38 @1) + (54:54 @2) + (24:34 @3) + (1:53 @4) 16.07 km (5:10 / km) +231m 4:49 / km
ahr:127 max:161 shoes: 01/19 Salomon Speedcross 4 WID

Long(er) run from the house around Gartmorn Dam. Managed to break the (bike) lock climbing over the pedestrian gate at the community woodland. Unintentionally of course!!

Monday Feb 18 #

12 PM

Running 59:31 intensity: (15:08 @1) + (23:09 @2) + (14:57 @3) + (6:17 @4) 10.36 km (5:45 / km) +50m 5:37 / km
ahr:125 max:162 shoes: 01/19 Salomon Speedcross 4 WID

Run from the office. Just the 2 of us this week. Did a wee bit at the far end on my own at a faster pace. Cold wind!

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