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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 7 days ending Mar 26, 2017:

activity # timemileskm+m
  Orienteering6 5:40:09 33.39(10:11) 53.74(6:20) 47536 /40c90%
  Running7 3:39:12 23.98(9:09) 38.59(5:41) 518
  Strength and Conditioning1 45:00
  Total9 10:04:21 57.37 92.33 99336 /40c90%
  [1-5]9 9:42:48

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MoTuWeThFrSaSu

Sunday Mar 26, 2017 #

12 PM

Running warm up/down 13:15 intensity: (1:32 @0) + (1:47 @1) + (2:18 @2) + (2:10 @3) + (1:34 @4) + (3:54 @5) 1.98 km (6:41 / km) +60m 5:48 / km
ahr:152 max:189 shoes: VJ Bold

Orienteering race 37:02 intensity: (16 @1) + (8 @2) + (18 @3) + (24:35 @4) + (11:45 @5) 6.71 km (5:31 / km) +66m 5:16 / km
ahr:167 max:174 spiked:22/24c shoes: VJ Bold

Bentley Wood Middle Race

Was battling early on against heavy legs. Trying to keep up some kind of pace was hard work and as a results made a couple of mistakes. Passed 8 without seeing it; was tucked in the holly bushes behind the earthwall (1min) and then just a poor/lazy bearing to 15 (45s) otherwise just small <10s on a couple of controls. Positives were that a hit all the trickier controls in the green with limited time loss. Only 10 of 25 top 10 placed splits I think is an indication that I was heavy legged.

http://www.od.routegadget.co.uk/rg2/#46&course=1&r...

Running warm up/down 16:47 intensity: (29 @0) + (8:13 @1) + (8:05 @2) 3.01 km (5:35 / km) +34m 5:17 / km
ahr:123 max:136 shoes: VJ Bold

Saturday Mar 25, 2017 #

Event: Warwickshire Orienteering Weekend
 
1 PM

Running warm up/down 8:11 intensity: (35 @0) + (3:26 @1) + (2:22 @2) + (1:48 @3) 1.7 km (4:48 / km) +3m 4:46 / km
ahr:125 max:152 shoes: Adidas Adizero Takumi Sen 2

Orienteering race 37:18 intensity: (3 @0) + (14 @1) + (25 @2) + (50 @3) + (13:27 @4) + (22:19 @5) 9.63 km (3:52 / km) +49m 3:47 / km
ahr:169 max:177 shoes: Adidas Adizero Takumi Sen 2

Rugby City Race

A couple of sub-optimal routes on 3, 5 and 20 but otherwise technically pretty good. Always felt in control and with time to analyse routes. Main time loss was 22 due to kids on pony's where I begrudgingly had to walk past and then ran past the steps up to the higher level. Felt a comfortable pace and hamstring was ok.

http://www.od.routegadget.co.uk/rg2/#44&course=1&r...

Running warm up/down 15:52 intensity: (2:05 @1) + (3:13 @2) + (2:23 @3) + (7:06 @4) + (1:05 @5) 2.7 km (5:53 / km) +1m 5:52 / km
ahr:150 max:180 shoes: Adidas Adizero Takumi Sen 2

Thursday Mar 23, 2017 #

10 AM

Running 1:01:03 intensity: (23:39 @1) + (31:34 @2) + (4:06 @3) + (48 @4) + (56 @5) 11.79 km (5:11 / km) +105m 4:57 / km
ahr:129 max:182 shoes: Brooks Pure Grit

Wednesday Mar 22, 2017 #

10 AM

Running warm up/down 7:11 intensity: (35 @0) + (57 @1) + (5:39 @2) 1.24 km (5:47 / km) +27m 5:13 / km
ahr:125 max:138 shoes: VJ Bold

Orienteering tempo 37:13 intensity: (10 @0) + (23 @1) + (29 @2) + (17:19 @3) + (11:35 @4) + (7:17 @5) *** 6.35 km (5:52 / km) +47m 5:39 / km
ahr:157 max:181 spiked:14/16c shoes: VJ Bold

Luffarligan

Knackered, running slow and hamstring tightened significantly again. Couple of mistakes as well (1min at 7 and 9) plus a few little wobbles (<10s) which I am putting down to tiredness.
http://www.hexalin.se/17-03-22Stracktider.htm

Running warm up/down 6:11 intensity: (2:12 @2) + (33 @3) + (1:38 @4) + (1:48 @5) 0.94 km (6:33 / km)
ahr:155 max:181 shoes: VJ Bold

Tuesday Mar 21, 2017 #

10 AM

Orienteering 1:30:25 intensity: (6:24 @0) + (54:43 @1) + (28:51 @2) + (27 @3) 12.57 km (7:12 / km) +131m 6:50 / km
ahr:118 max:147 shoes: Inov8 X Talon 212 (5)

Easy paced run hanging controls for club training tonight.
5 PM

Orienteering 1:04:09 intensity: (12 @0) + (30:17 @1) + (29:08 @2) + (3:03 @3) + (1:29 @4) ** 9.11 km (7:02 / km) +41m 6:53 / km
ahr:126 max:161 shoes: VJ Bold

Club night training. Pretty straight forward but pretty tired so only moving at a slow pace.

Running warm up/down 6:35 intensity: (38 @0) + (3:30 @1) + (2:27 @2) 1.24 km (5:19 / km) +18m 4:58 / km
ahr:120 max:136 shoes: VJ Bold

Jog to start.

Monday Mar 20, 2017 #

9 AM

Orienteering 1:14:02 intensity: (3:00 @0) + (8:29 @1) + (18:20 @2) + (43:12 @3) + (1:01 @4) 9.37 km (7:54 / km) +141m 7:21 / km
ahr:138 max:158 shoes: VJ Bold

Alby-Hojden contour and marshes only course. Nice technical area. Good on most legs just occasional small mistakes in the circle.
5 PM

Running hills 1:07:04 intensity: (7:37 @0) + (13:27 @1) + (25:51 @2) + (11:18 @3) + (8:51 @4) 11.04 km (6:05 / km) +270m 5:25 / km
ahr:130 max:162 shoes: Skechers Gomeb Speed 3

Easy trail running with efforts up the hills with Nick, Love, Alun and Gustav.
7 PM

Strength and Conditioning 45:00 [1]

Fairly easy circuits session. Did the core stuff but too tired for the aerobic stuff.

Running 17:03 intensity: (18 @0) + (11:34 @1) + (5:11 @2) 2.94 km (5:48 / km)
ahr:122 max:134 shoes: Skechers Gomeb Speed 3

Jog back.

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