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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 7 days ending Jan 21:

activity # timemileskm+m
  Orienteering3 5:35:03 23.75(14:07) 38.22(8:46) 1343
  Running5 3:26:28 24.44(8:27) 39.33(5:15) 328
  Total6 9:01:31 48.18(11:14) 77.54(6:59) 1671
  [1-5]6 8:09:33

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Sunday Jan 21 #

9 AM

Running warm up/down 9:19 intensity: (9 @0) + (44 @1) + (52 @2) + (7:34 @3) 1.58 km (5:54 / km) +41m 5:13 / km
ahr:142 max:152 shoes: VJ Bold

Orienteering race 2:59:37 intensity: (2 @0) + (17 @1) + (54 @2) + (29:31 @3) + (2:02:35 @4) + (26:18 @5) 24.55 km (7:19 / km) +1116m 5:58 / km
ahr:163 max:174 shoes: VJ Bold

Peak Raid 3 - Final Round

Feeling ok but still phlegmy. Was never going to be at the top of my game but was moving ok. Race didn't exactly go to plan though.

Most of these races, I know exactly what I'm planning to do within 10mins of starting but on this I kept anaylsing and couldn't make up my mind. Got the first two ok; struggle up the first hill but then warm into it. After 2 I should have contoured to 113 from 112 as I hadn't realised the big dogleg i had to do going 112>101. The snow on the tops above ~500m was pretty deep (~30-50cm) and saping at 101 and 105 but I kept moving and felt when I got to 102 in ~100mins that I was good for time for max points. I was 6mins up on Huw who finished 2nd on the day and overall at this point.

I ballsed up 109 losing 3.5mins but headed up to 107 still confident but on the way to 108 all went tits up. Far less people had gone through the area than I expected and I was struggling in the snow which was very deep and regularly above my waist. I decided to head SE to pick up the main path which took along time and when I got there it was just a massive snow drift of probably >1.5m deep. I had to head for home, struggling time wise but I was also freezing and struggling to make any progress in the snow. I bailed downhill to the road and hoped I would have time to pick a control or two but had to pick up the pace at the end just to avoid a time penalty. Those that avoided this area did well to.

Fourth on the day and finished third in the series. Just not my day.

http://www.syo.routegadget.co.uk/rg2/#160&course=1...

Saturday Jan 20 #

12 PM

Orienteering 2:03:18 intensity: (45:55 @0) + (54:26 @1) + (18:36 @2) + (4:21 @3) 8.55 km (14:25 / km) +158m 13:12 / km
ahr:108 max:148 shoes: Inov8 X Talon 212 (5)

Thursday Jan 18 #

11 AM

Running 30:33 intensity: (18 @0) + (4:07 @1) + (18:57 @2) + (7:11 @3) 6.13 km (4:59 / km) +78m 4:41 / km
ahr:133 max:147 shoes: Inov8 X Talon 212 (5)

Orienteering 32:08 intensity: (1:31 @1) + (15:11 @2) + (15:24 @3) + (2 @4) 5.11 km (6:17 / km) +69m 5:53 / km
ahr:139 max:155 shoes: Inov8 X Talon 212 (5)

Running 11:40 intensity: (2:54 @1) + (8:42 @2) + (4 @3) 2.19 km (5:20 / km) +30m 5:00 / km
ahr:128 max:140 shoes: Inov8 X Talon 212 (5)

Running 18:33 intensity: (14 @0) + (56 @1) + (11:55 @2) + (5:28 @3) 4.05 km (4:35 / km) +19m 4:28 / km
ahr:135 max:150 shoes: Inov8 X Talon 212 (5)

Wednesday Jan 17 #

8 AM

Running 29:07 intensity: (14:45 @1) + (12:24 @2) + (1:58 @3) 6.23 km (4:40 / km) +63m 4:27 / km
ahr:121 max:150 shoes: Inov8 Trailtalon 250

Tuesday Jan 16 #

10 AM

Running 1:08:06 intensity: (16 @0) + (1:44 @1) + (50:04 @2) + (16:02 @3) 13.14 km (5:11 / km) +74m 5:02 / km
ahr:136 max:148 shoes: Inov8 X Talon 212 (5)

Monday Jan 15 #

8 AM

Running 39:10 intensity: (5:04 @0) + (4:32 @1) + (24:24 @2) + (4:32 @3) + (26 @4) + (12 @5) 6.0 km (6:32 / km) +23m 6:24 / km
ahr:131 max:194 shoes: Skechers Gomeb Speed 3

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