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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Urban

In the 7 days ending May 20:

activity # timemileskm+m
  Running6 3:08:42 20.15(9:22) 32.44(5:49) 817
  Urban Orienteering2 50:27 5.6(9:01) 9.01(5:36) 25
  Total7 3:59:09 25.75(9:17) 41.44(5:46) 842

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MoTuWeThFrSaSu

Sunday May 20 #

3 PM

Running (Trail) 46:56 intensity: (1:07 @1) + (15:40 @2) + (20:30 @3) + (9:39 @4) 7.51 km (6:15 / km) +284m 5:15 / km
ahr:117 max:135 shoes: Wave Mujin Lime Green

Claiffe Heights Viewing Station from Near Sawley, back to Far Sawrey then loop round and by Moss Eccles Tarn.
Beautiful warm and (hazy) sunny afternoon.
Bit annoying - small blister on 2nd toe R. foot - guess it's all the steeper than average descending :(

Saturday May 19 #

8 AM

Running warm up/down (Warm Up) 10:33 [2] 1.71 km (6:10 / km) +26m 5:44 / km
shoes: Wave Mujin 2 Black/Red

Warm Up

Running (ParkRun) 21:27 intensity: (14 @1) + (6 @2) + (16 @3) + (2:59 @4) + (17:52 @5) 4.96 km (4:20 / km) +36m 4:10 / km
ahr:138 max:146 shoes: Wave Mujin 2 Black/Red

Fell Foot ParkRun
Twitter
Pleased with that but it was hard work!
Very undulating course....
Started very steadily - 1km 4:22
Started to work through - 2km 4:17 (8:39), 3km 4:27 (13:06), 4km 4:18 (17:24)
Struggled in last km although managed a 4:14 split! (21:38)
Suffering later for that effort with a fairly sore L.knee :( - knew that I would!

Running warm up/down (Warm Down) 11:11 [2] 1.85 km (6:03 / km) +13m 5:51 / km

Warm Down

Friday May 18 #

6 PM

Running (Trail) 29:52 intensity: (1:50 @1) + (12:30 @2) + (12:01 @3) + (3:31 @4) 4.81 km (6:12 / km) +170m 5:17 / km
ahr:114 max:129 shoes: Wave Mujin Lime Green

Moss Eccles / Wise Een Tarn
Warm and Sunny
Nothing better than #running in The Lakes :)
Twitter

Thursday May 17 #

1 PM

Running (Trail) 21:12 intensity: (19:12 @2) + (2:00 @3) 3.4 km (6:14 / km) +114m 5:21 / km
ahr:112 max:123 shoes: Wave Ultima 4

Little Wold... I fell over :(
Twitter

Running (Trail) 12:38 intensity: (22 @1) + (5:45 @2) + (6:14 @3) + (17 @4) 2.24 km (5:38 / km) +33m 5:15 / km
ahr:114 max:128 shoes: Wave Ultima 4

Little Wold, hobble home :(

Wednesday May 16 #

1 PM

Urban Orienteering 30:33 intensity: (43 @1) + (4:35 @2) + (23:12 @3) + (2:03 @4) 5.42 km (5:38 / km) +2m 5:37 / km
ahr:117 max:131 shoes: Wave Rider 18 Black/Green

Military League North, Woodthorpe, York.
Without reflection it seemed reasonably straight forward, but actually there were a few good route choices in there!
Start - 1 : I went N. saving 50m on the S. route
1 - 2 : I went W. which was the same distance as the E. route
3 - 4 : I went S. saving 25m on the N. route
5 - 6 : the long leg - I went N. which was the same as the S. route
11 - 12 : I went S. saving 25m on the N. route
12 - 13 : I went N. saving 25m on the S. route
13 - Finish : I went N. which was 25m longer than the S. route but was more direct and smooth with only 2 turns whereas the S. route had 5 turns, 2 of which were "tight"(!)
Still not keen on Emit, even the Touch Free variety!
Also had a nice slow recovery jog back to download - 500 metres or so :)
Twitter

Tuesday May 15 #

5 PM

Urban Orienteering (Campus Sprint(s)) 19:54 intensity: (5 @1) + (10 @2) + (14:51 @3) + (4:48 @4) 3.59 km (5:33 / km) +23m 5:23 / km
ahr:121 max:136

2 x Schools Courses at Cott. High School - grand little campus for some Sprinting!

Running warm up/down (Warm Down) 5:14 intensity: (1:17 @1) + (3:57 @2) 0.8 km (6:32 / km) +7m 6:15 / km
ahr:103 max:112

Warm Down

Monday May 14 #

1 PM

Running (Trail) 29:39 intensity: (1:49 @1) + (12:41 @2) + (10:53 @3) + (4:16 @4) 5.16 km (5:45 / km) +135m 5:05 / km
ahr:114 max:134 (injured) shoes: Mizuno Wave Ascend 6 Blue

Little Wold
Bit faster, bit longer.
Warm and Sunny = Vest and Shorts! :)
Uncomfortable, mostly.

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