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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Cruachan

In the 7 days ending Feb 11, 2019:

activity # timemileskm+m
  Orienteering2 1:52:36 11.39(9:53) 18.33(6:09) 18329 /34c85%
  Running2 1:14:54 9.22(8:07) 14.84(5:03) 37
  Off-road running4 32:02 3.16(10:09) 5.08(6:18) 22
  Strength & Conditioning1 26:00
  Swimming1 10:50 0.31(34:52) 0.5(21:40)
  Fitness training1 5:25 0.62(8:43) 1.0(5:25)
  Total8 4:21:47 24.7 39.75 24229 /34c85%
averages - sleep:6.4 rhr:49 weight:78.9kg

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Monday Feb 11, 2019 #

Note
slept:6.5 (rest day)

Early start to drive to Framlingham for a school review. Back mid afternoon but felt tired from two races so took it easy to recover.

Sunday Feb 10, 2019 #

Event: Knettishall Heath event
 
10 AM

Off-road running warm up/down 6:42 [2] 1.16 km (5:47 / km)
ahr:125 slept:8.5 shoes: VJ Supra

Before the event...

Orienteering race 59:37 [4] *** 10.3 km (5:47 / km) +68m 5:36 / km
ahr:158 max:177 spiked:15/17c shoes: VJ Supra

Knettishall Heath Brown course (9.5K, 50m). Pleasing run around one of my fave EA areas particularly after yesterday - though things felt dead from the outset. No errors and managed to maintain decent pace in the terrain. Some way off the leaders though (Nick B and Ben W around 47 mins). Hammy survived... just need to regain terrain confidence and thigh strength.
11 AM

Off-road running warm up/down 7:19 [2] 1.12 km (6:32 / km)

Warm down...

Saturday Feb 9, 2019 #

Event: Icenian 2019 (incorporating English Universities Orienteering Cup)
 
11 AM

Off-road running warm up/down 12:59 [2] 2.16 km (6:01 / km) +16m 5:48 / km
rhr:48 slept:7.8 shoes: VJ Supra

Jog to the start...

Orienteering race 52:59 [5] *** 8.03 km (6:36 / km) +115m 6:09 / km
ahr:154 max:171 spiked:14/17c shoes: VJ Supra

Icenian Blue course at Brox & Wormley Woods: 7.5K, 190m: did 47.31 official time (excluding the 700m taped route). Overall a decent performance - lost 40secs or so at a couple of controls when doubted self. Woods were lovely and so glad I made the effort to get here.
12 PM

Off-road running warm up/down 5:02 [2] 0.64 km (7:52 / km) +6m 7:31 / km
shoes: VJ Supra

Jog back to assembly/car...

Friday Feb 8, 2019 #

Note
slept:4.7 (rest day)

Hardly a rest day - up at 3.40am to get to Birmingham to chair a conference; home at 7.30pm.

Thursday Feb 7, 2019 #

7 AM

Running 29:14 [3] 5.84 km (5:00 / km) +13m 4:57 / km
ahr:129 max:144 slept:6.5 (sick)

Woke with heartburn, headache and tight chest... preferred to get blown away outside than face hot and noisy gym. Mostly worked. Village loop at steady pace.

Wednesday Feb 6, 2019 #

7 AM

Fitness training warm up/down 5:25 [3] 1.0 km (5:25 / km)
slept:4.6

Warm up on XT...

Strength & Conditioning intervals 26:00 [5]
ahr:103 max:146 weight:78.9kg

Usual circuit of gym ending with 5 mins on the step-machine (up to L12).
8 AM

Swimming tempo 10:50 [4] 0.5 km (21:40 / km)

Strong swim to end the morning session...
4 PM

Running 45:40 [3] 9.0 km (5:04 / km) +24m 5:00 / km
ahr:134 max:150 shoes: Asics Sonoma

With Sarah & Cocoa around the Reach loop... lovely late afternoon.

Tuesday Feb 5, 2019 #

Note
rhr:50 (rest day)

Long day at work (7am to 8pm) and no time for training.

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