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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 7 days ending May 13:

activity # timemileskm+m
  Running9 6:06:04 45.81(7:59) 73.73(4:58) 565
  Orienteering2 1:24:54 8.86(9:35) 14.25(5:57) 410
  Total9 7:30:58 54.67(8:15) 87.98(5:08) 975
  [1-5]9 6:58:01

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Sunday May 13 #

11 AM

Running warm up/down 13:29 intensity: (44 @0) + (3:48 @1) + (6:15 @2) + (2:42 @3) 2.16 km (6:15 / km) +23m 5:56 / km
ahr:129 max:149 shoes: Inov8 X Talon 212 (5)

Orienteering race 52:12 intensity: (11 @0) + (11 @1) + (10 @2) + (29 @3) + (50:34 @4) + (37 @5) 9.48 km (5:30 / km) +196m 4:59 / km
ahr:163 max:170 shoes: Inov8 X Talon 212 (5)

Brown @ Bentley Wood

Really pleasant. Nice and sunny and blankets of bluebells.

Orienteered pretty well, caught Duncan B up ~half way around (14). He pushed the pace for a while but then dropped off at 19. Orienteering well again, feel that this spell is the most consistent my orienteering technique has ever been. Only very minor errors (~10-20s) at 10, 13 and 24 and ~30s at 6 where the pond must have been dry. Physically OK but still lacking that extra gear.

http://www.od.routegadget.co.uk/rg2/#50&route=5024...

Running warm up/down 2:45 intensity: (1:22 @1) + (53 @2) + (30 @3) 0.44 km (6:14 / km)
ahr:129 max:153 shoes: Inov8 X Talon 212 (5)

Running warm up/down 11:39 intensity: (1:32 @0) + (7:17 @1) + (2:50 @2) 1.76 km (6:37 / km) +16m 6:20 / km
ahr:117 max:132 shoes: Inov8 X Talon 212 (5)

Saturday May 12 #

8 PM

Running 39:45 intensity: (52 @0) + (24:49 @1) + (12:49 @2) + (1:15 @3) 8.46 km (4:42 / km) +12m 4:40 / km
ahr:124 max:143 shoes: Adidas Adizero Adios Boost (4)

Evening trot around the res in the pissing rain after a busy couple of days taking the girls to Chessington. Quite pleasant as there wasn't the normal procession of dog walkers to negotiate.

Thursday May 10 #

7 AM

Running 45:25 intensity: (18:52 @0) + (3:58 @1) + (21:53 @2) + (42 @3) 5.31 km (8:33 / km) +65m 8:03 / km
ahr:108 max:143 shoes: Inov8 Trailtalon 250

5 PM

Orienteering warm up/down 8:22 intensity: (1:13 @0) + (2:36 @1) + (4:33 @2) 1.37 km (6:07 / km) +137m 4:05 / km
ahr:121 max:138 shoes: Inov8 Trailtalon 250

Orienteering 24:20 intensity: (1:06 @0) + (7:16 @1) + (9:55 @2) + (5:32 @3) + (31 @4) 3.4 km (7:09 / km) +77m 6:25 / km
ahr:129 max:156 shoes: Inov8 Trailtalon 250

At Byron's walk. Initial plan was forest sprintervals; was too tired. Then just steady orienteering; was too tired even for that after 25mins.

Running warm up/down 42:39 intensity: (2:40 @0) + (19:11 @1) + (20:33 @2) + (15 @3) 7.92 km (5:23 / km) +22m 5:19 / km
ahr:122 max:142 shoes: Inov8 Trailtalon 250

Very tired trail plod home.

Wednesday May 9 #

7 AM

Running 22:40 intensity: (36 @0) + (46 @1) + (12:26 @2) + (8:52 @3) 4.8 km (4:43 / km) +41m 4:32 / km
ahr:136 max:148 shoes: NB Fresh Foam Zante V2

5 PM

Running 25:12 intensity: (7:51 @1) + (17:21 @2) 6.0 km (4:12 / km) +169m 3:41 / km
ahr:94 max:139 shoes: NB Fresh Foam Zante V2

Tuesday May 8 #

1 PM

Running 30:57 intensity: (11 @0) + (4:42 @1) + (16:01 @2) + (10:03 @3) 6.97 km (4:27 / km) +21m 4:23 / km
ahr:135 max:151 shoes: NB Fresh Foam Zante V2

Lunch time jog after getting back from a 9am meeting in Stockton-on-Tees.
6 PM

Running warm up/down 17:17 intensity: (3:39 @0) + (1:03 @1) + (9:04 @2) + (3:20 @3) + (11 @4) 3.15 km (5:30 / km) +8m 5:25 / km
ahr:124 max:156 shoes: Adidas Adizero Takumi Sen (#2)

Running race 26:54 intensity: (2 @0) + (11 @1) + (6 @2) + (13 @3) + (4:44 @4) + (21:38 @5) 7.94 km (3:23 / km) +52m 3:17 / km
ahr:170 max:179 shoes: Adidas Adizero Takumi Sen (#2)

Booths Summer League. Didn't know how this would go have not raced (other than O) for quite a while but felt surprisingly good and able to pick up places towards the end. HR much higher than I have had it in quite a long time. 3rd - I'll take that.

Running warm up/down 12:55 intensity: (29 @0) + (2:56 @1) + (9:24 @2) + (6 @3) 2.23 km (5:48 / km) +49m 5:13 / km
ahr:127 max:141 shoes: Adidas Adizero Takumi Sen (#2)

Monday May 7 #

11 AM

Running 1:14:27 intensity: (50 @0) + (12:21 @1) + (52:11 @2) + (9:05 @3) 16.6 km (4:29 / km) +87m 4:22 / km
ahr:132 max:146 shoes: NB Fresh Foam Zante V2

Easy on the trials. Not feeling great, but better than the last couple of days.

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