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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Urban

In the 7 days ending Sep 17, 2017:

activity # timemileskm+m
  Running6 3:24:48 23.47(8:44) 37.77(5:25) 1095
  Urban Orienteering3 1:50:01 12.07(9:07) 19.42(5:40) 156
  Total7 5:14:49 35.54(8:52) 57.19(5:30) 1251

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MoTuWeThFrSaSu

Sunday Sep 17, 2017 #

9 AM

Running long (Trail) 58:29 intensity: (53 @1) + (11:14 @2) + (22:50 @3) + (23:32 @4) 10.55 km (5:33 / km) +391m 4:41 / km
ahr:121 max:135 shoes: Wave Ascend 8 Purple - 1

Elloughton Dale, Top of Drop.
Steady pace, nice to know times improving without the extra effort now.
23:23 / 6:32 (29:55)
6:19 / 22:13 (28:32)
Virtual BTS of 45:36 :)

Saturday Sep 16, 2017 #

11 AM

Urban Orienteering (Campus orienteering ) 22:37 intensity: (22 @1) + (6 @2) + (9:26 @3) + (12:43 @4) 3.72 km (6:04 / km) +31m 5:50 / km
ahr:119 max:126 shoes: Wave Mujin 3 GTX Green

Long course - caught Dave fairly early then took a while to actually get in front. Missed a route choice and a bit insecure in parts... not too much so though, I'm just a bit too slow for Sprint :(

Urban Orienteering (Campus orienteering ) 18:36 intensity: (39 @1) + (2:04 @2) + (12:54 @3) + (2:59 @4) 2.98 km (6:15 / km) +20m 6:03 / km
ahr:119 max:134 shoes: Wave Mujin 3 GTX Green

2nd run - medium course. 1 minute loss on parallel error at end :(

Running warm up/down 4:06 intensity: (1:26 @1) + (2:40 @2) 0.6 km (6:49 / km) +9m 6:21 / km
ahr:101 max:111 shoes: Wave Mujin 3 GTX Green

Warm Down Re run of the leg I messed up in the 2nd run

Friday Sep 15, 2017 #

1 PM

Running (Trail) 30:48 intensity: (4:22 @1) + (10:32 @2) + (15:54 @3) 6.01 km (5:07 / km) +156m 4:32 / km
ahr:106 max:120 shoes: Wave Ascend 8 Purple - 2

Beverley Clump ..... welcome to the weekend! :)

Thursday Sep 14, 2017 #

2 PM

Running (Long) 54:12 intensity: (4:00 @1) + (25:01 @2) + (23:32 @3) + (1:39 @4) 10.24 km (5:18 / km) +261m 4:42 / km
ahr:113 max:127 shoes: Wave Ascend 8 Purple - 3

Fair pace - new route - one discussed with Charl earlier in the week -
Little Wold - Quarry Loop - ORE - Quarry Loop
Splits
Little Wold Top 1.6km / 80 meters
Quarry Loop 1.5km / 30 metres (Finger Loop and back to LW Top)
to ORE 1.8km / 20 metres
to LWP top 1.8km / 75 metres
Quarry Loop 1.5km / 30 metres (Finger Loop and back to LW top)
Home 1.7km / all downhill!

Wednesday Sep 13, 2017 #

5 PM

Running warm up/down (Warm Up ) 12:10 intensity: (4:06 @1) + (7:52 @2) + (12 @3) 2.17 km (5:36 / km) +45m 5:05 / km
ahr:117 max:117 shoes: Wave Mujin 3 GTX Green

Warm Up

Urban Orienteering (Campus orienteering ) 26:10 intensity: (1:21 @1) + (6:37 @2) + (15:16 @3) + (2:56 @4) 3.98 km (6:35 / km) +85m 5:57 / km
ahr:116 max:132 shoes: Wave Mujin 3 GTX Green

Edge Campus - pretty steady run trying to get the navigation right. Mostly succeeded, very bitty at the start but nav. "ok" rather than "great:....which was the aim!
Caught out at end when didn't spot uncrossable wall right up against the edge of the control circle - annoying!

Running warm up/down 12:56 intensity: (3:48 @1) + (7:27 @2) + (1:41 @3) 2.2 km (5:53 / km) +77m 5:01 / km
ahr:106 max:120 shoes: Wave Mujin 3 GTX Green

Warm Down

Tuesday Sep 12, 2017 #

5 PM

Urban Orienteering (Score Orienteering) 42:38 intensity: (22 @1) + (34 @2) + (28:44 @3) + (12:58 @4) 8.75 km (4:52 / km) +20m 4:49 / km
ahr:122 max:131 shoes: Wave Rider 18 Neon Green

HALO Pub League - Molescroft, Beverley
Nice to get all 20 in the time - some interesting on the fly route choices and trying to decide if I should go for the longer in and out controls.
Only blip trying to decide if I'd gone wrong when I got to the missing control....it was missing.

Monday Sep 11, 2017 #

1 PM

Running 32:07 intensity: (1:03 @1) + (8:51 @2) + (21:03 @3) + (1:10 @4) 5.99 km (5:22 / km) +157m 4:44 / km
ahr:117 max:126 shoes: Wave Mujin Lime Green

Little Wold, 1+1/2 Loops - mostly with Charl, at a fair pace.....for a "recovery" run!

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