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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 7 days ending Apr 3, 2018:

activity # timemileskm+m
  Orienteering3 2:58:23 20.05(8:54) 32.26(5:32) 704
  Running5 2:51:57 13.76(12:30) 22.15(7:46) 142
  Total5 5:50:20 33.81(10:22) 54.41(6:26) 846
  [1-5]5 4:52:32

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WeThFrSaSuMoTu

Tuesday Apr 3, 2018 #

Note
(sick)

Body just seemed to give up after the relay and rapidly went downhill with this virus. Very bad nights sleep too.

Monday Apr 2, 2018 #

9 AM

Running warm up/down 25:07 [1] 2.94 km (8:32 / km) +28m 8:09 / km
shoes: VJ Bold (2)

Orienteering race 31:36 [4] 5.53 km (5:43 / km) +129m 5:07 / km
shoes: VJ Bold (2)

JK Relay 1st leg

Didn't really go to plan. Navigation much sloppier than the last two days. Scrappy start but with the front runners not realising Freddie and Sminty were already well ahead. Just behind Pete B and Rhys FR heading to 11 but overshot after knowing exactly where I was ~30m from the control but then lost it and started navigation the parallel leg 14 > 13 hit the track and couldn't work out what was going on as the stream of runners went by. Finally worked out what was going on after losing around 70s and then lost more time on the next couple of legs before regaining composure. Slog to the end.

Running 8:23 [0] 1.06 km (7:53 / km) +2m 7:48 / km
shoes: VJ Bold (2)

Sunday Apr 1, 2018 #

12 PM

Running warm up/down 17:35 intensity: (6:52 @0) + (5:31 @1) + (1:23 @2) + (3:13 @3) + (36 @4) 1.72 km (10:14 / km) +6m 10:04 / km
ahr:111 max:157 (sick) shoes: VJ Bold (2)

Made sure I had good time for a WU after yesterday. I woke up feeling rougher than I had done for a week or so, so was glad of the late start to get my self sorted with paracetamol and steam my sinus's

Orienteering 1:49:07 intensity: (23 @0) + (43 @1) + (1:52 @2) + (2:30 @3) + (1:30:27 @4) + (13:12 @5) 20.01 km (5:27 / km) +412m 4:57 / km
ahr:164 max:174 shoes: VJ Bold (2)

JK Long Beaudesert

Again it couldn't have gone much better technically. Started ok but lost ~50s on the pit at 4 (to be biggest error) when the green didn't quite make sense to me. At the 6/9 cross over point I knew I was ~3mins up on Rhys FR, 2mins up on Murray, 1 min up on Jamie S and 1min down on Joe W. This was a confidence boost particularly as Murray was now in catchable range, indeed I did catch Murray at 9 where he made an error which distracted me into loosing a few seconds.

Straight rather than around to 13 looks to have lost time and quite hesitant on 14 but time losses were limited and never far from Murray. Rhys popped out the hell mover green swearing just as we headed into the forest to 20 but Rhys and Murray were now running faster than I could sustain and started dropping back. With cleaner orienteering they were still in sight heading to 28 which I spiked and hadn't realised they had missed it.

Left on the long leg by the road (not on it). Tiring on the climb to the spectator and lost some second in my route up to 30 using the valley rather than the spur. Murray past me at significant speed just after and I tried to stay in touch, which was particularly useful spiking the pit at 34. I lost ~20s at 35 and was then just slogging it back up to the finish.

The long nature of the race meant I was mainly well below threshold and so my cold wasn't really a factor today.

http://www.jk.routegadget.co.uk/rg2/#74&route=5001...

Running 7:35 intensity: (17 @0) + (3:38 @1) + (3:40 @2) 1.02 km (7:27 / km)
ahr:123 max:133 shoes: VJ Bold (2)

Saturday Mar 31, 2018 #

Event: JK 2018 - Days 2-4
 
12 PM

Running warm up/down 8:05 intensity: (36 @0) + (3:29 @1) + (3:38 @2) + (22 @3) 0.97 km (8:22 / km) +15m 7:46 / km
ahr:123 max:141 shoes: VJ Bold (2)

oped to wake up with my cold having dissappeared. Unfortunately that didn't happen so still had mild sinusitis. Ended up with less time than hoped to WU and would have like a bit more time.

Orienteering 37:40 intensity: (1:33 @2) + (2:14 @3) + (6:44 @4) + (27:09 @5) 6.72 km (5:36 / km) +163m 5:00 / km
ahr:160 max:175 shoes: VJ Bold (2)

JK Middle Race.

This went about as well as it could have and technically I felt really secure the whole way. I was slightly right on my bearing to 1 but soon spotted the control with limited loss. Uneventful up to 5 where I punched surprisingly only ~5s behind my 2min man Duncan Coombs. Duncan was running a little faster than me but I was navigating much smoother and got ahead several times before he ran past again mid leg. We caught Jack Wood up towards the end also. Duncan and Jack were almost out of site towards the end before they made an error and I overtook again. Please I could stick to my own nav when others around me were making errors.

In the end 14th but it was the nav I was really pleased with. Only real time losses were route choice to 11 - I planned to run through the rough open gap but it didn't exist so quickly chose the route Duncan had taken which was ~30s slower. Also climbed a little early 23 (~20s). HR says it all about my leg speed though and couldn't sustain the higher speeds which Ill put down to my cold.

http://www.jk.routegadget.co.uk/rg2/#72&route=5001...

Running 56:46 intensity: (40:31 @0) + (6:16 @1) + (9:59 @2) 4.07 km (13:57 / km) +12m 13:45 / km
ahr:100 max:139 shoes: VJ Bold (2)

Friday Mar 30, 2018 #

Note
(rest day)

Thursday Mar 29, 2018 #

7 AM

Running 23:39 intensity: (46 @0) + (4:33 @1) + (18:20 @2) 4.77 km (4:57 / km) +33m 4:47 / km
ahr:128 max:139 (sick) shoes: NB Fresh Foam Zante V2

ITW. Still the head cold but legs feeling good.
5 PM

Running 24:47 intensity: (8:07 @1) + (16:02 @2) + (38 @3) 5.6 km (4:26 / km) +46m 4:15 / km
ahr:87 max:142 shoes: NB Fresh Foam Zante V2

Wednesday Mar 28, 2018 #

Note
(sick) (rest day)

After feeling significantly better the last couple of days I felt quite a bit more off it today with headache, runny nose and sinusitis.

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