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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Urban

In the 7 days ending Aug 4:

activity # timemileskm+m
  Running7 3:33:41 25.66(8:20) 41.29(5:11) 335
  Urban Orienteering2 1:13:59 9.32(7:56) 15.0(4:56) 67
  Total7 4:47:40 34.98(8:13) 56.29(5:07) 401

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Sunday Aug 4 #

10 AM

Running (On the Dreadmill) 30:26 intensity: (5 @1) + (1:13 @2) + (19:47 @3) + (9:21 @4) 6.0 km (5:04 / km)
ahr:121 max:130 shoes: Wave Ultima 11 Sky Blue

Stupid Dreadmill. Far too warm in that ship's gym and the treadmill got a software update 6 and a half minutes in so did a mid-run re-boot!!

Saturday Aug 3 #

8 AM

Running warm up/down (Warm Up ) 11:29 intensity: (1:53 @1) + (6:47 @2) + (2:49 @3) 2.09 km (5:30 / km) +9m 5:22 / km
ahr:107 max:117 shoes: Wave Kien 2 - pair B

Warm Up

Running race (Winchester ParkRun) 19:36 intensity: (16 @1) + (4 @2) + (2 @3) + (3:14 @4) + (16:00 @5) 4.88 km (4:01 / km)
ahr:138 max:147 shoes: Wave Kien 2 - pair B

Twitter
Could have quite easily worn road shoes. Perimeter field paths very dry although a little rooty and uneven in places so had to be v. cautious. A few tight turns including 2 x 180's on the multi lap course.
Almost perfect, maybe a shade cooler would have been nice!
KM markers well adrift and never even spotted the 4k sign.
Still, decent enough run :)

Running warm up/down (Warm Down) 11:50 intensity: (22 @1) + (7:20 @2) + (4:08 @3) 2.04 km (5:48 / km) +10m 5:39 / km
ahr:112 max:120 shoes: Wave Kien 2 - pair B

Warm Down Highlight - 2 x young (pretty tame) deer in the Nature Reserve .... within touching distance and not a flinch! :)

Friday Aug 2 #

2 PM

Running warm up/down (Warm Up) 4:33 intensity: (1:14 @1) + (3:19 @2) 0.78 km (5:48 / km)
ahr:100 max:109 shoes: Wave Rider 19 Lime Green

Warm Up

Urban Orienteering 34:20 intensity: (19 @1) + (4 @2) + (10:18 @3) + (23:39 @4) 6.84 km (5:01 / km) +16m 4:58 / km
ahr:126 max:135 shoes: Wave Rider 19 Lime Green

O-Tour '19 #trainings Abingdon East, MSV course.
V. warm + sunny :)
Twitter
Nice area and map, some good R.C.'s - both medium and short Sprinty types.
QuickRoute to be added post-hols....
#1-#2 L. or R. R.C. ....close call!
#5-#6 R.C. with main option R. of line and then a minor sub-choice after crossing the green.
#8-#9 subtle little L. or R. R.C. Sprint leg.
#13-#14 subtle planners trap(?) where best route was to exit #13 in the wrong direction!
#17-#18-#19 Nice little Sprint section :)
#19-#20 required close map reading.
#20-#21 R.C. L. or R. with R. probably just edging it.
QuickRoute

Running warm up/down (Warm Down ) 3:11 intensity: (27 @1) + (2:44 @2) 0.54 km (5:53 / km) +4m 5:40 / km
ahr:106 max:112 shoes: Wave Rider 19 Lime Green

Warm Down

Thursday Aug 1 #

11 AM

Running (PLOD!) 36:37 intensity: (7:27 @1) + (24:02 @2) + (5:08 @3) 6.65 km (5:31 / km) +113m 5:05 / km
ahr:106 max:119 shoes: Wave Mujin Lime Green

Legs destroyed! Absolutely nothing there, good job that doesn't happen very often!

Wednesday Jul 31 #

6 PM

Running warm up/down (Warm Up ) 10:21 intensity: (52 @1) + (4:50 @2) + (4:39 @3) 2.03 km (5:07 / km) +12m 4:58 / km
ahr:109 max:121 shoes: Wave Rider 19 Lime Green

Warm Up

Urban Orienteering race 39:39 intensity: (21 @1) + (5 @2) + (32 @3) + (35:48 @4) + (2:53 @5) 8.16 km (4:51 / km) +51m 4:43 / km
ahr:132 max:140 shoes: Wave Rider 19 Lime Green

Twitter
Lincolnshire Urban League - Louth QuickRoute
Some tricky Route Choices....
S-#1 lost 25 metres / 5-10 seconds going L. out of Start rather than R. ....however - if I'd not gone straight off at the Start and faffed to work out the route I'd probably have lost more time than I'd have saved taking the shorter R.C.!
#2-#3 picked best (shortest) route - straight then S. of #6 weaving in from the S.E.
#4-#5 chose L. = 20 metres longer than R. going down the L. (E.) side of the open - didn't spot that little sneaky way! - 5 seconds.
#6-#7 went L. which is shortest route.
Control #14 - can't count as a mistake as control was well hidden, couldn't see it even though virtually stood right next to it!
#14-#15 went L. which is 15 metres longer than R. but you clock the flag approaching it whereas you don't coming in from the W. 5 seconds.
#16-#17 L. (my route) much shorter than R.
#19-#20 L. (my route) much shorter than R.
#20-#21 L. (my route) 20 metres shorter than R.
so, all in all....a good day - just as it should be. Would be nit-picking with time losses - but, seeing as though I've had a look at them - 15-20 seconds :)

Running warm up/down (Map Run Warm Down ) 12:29 intensity: (33 @1) + (7:23 @2) + (4:33 @3) 2.2 km (5:41 / km) +20m 5:26 / km
ahr:112 max:121 shoes: Wave Rider 19 Lime Green

Map Run Warm Down

Tuesday Jul 30 #

11 AM

Running (The Long Haul / Day 2) 43:35 intensity: (2:26 @1) + (27:21 @2) + (13:48 @3) 8.17 km (5:20 / km) +118m 4:58 / km
ahr:111 max:120 shoes: Wave Ascend 8 Purple - 2

Compromise - some off road but on good trails - Little Wold, Comber Dale, Drewton Manor, Golf Course.
Warm and sunny, felt rubbish!
V.wary of ankle - next 2 weeks = steady runs on good surfaces!

Monday Jul 29 #

11 AM

Running (Rip it up / Day 1) 29:34 intensity: (17 @1) + (11:56 @2) + (17:21 @3) 5.91 km (5:00 / km) +49m 4:48 / km
ahr:114 max:123 shoes: Wave Mujin 2 Black/Red

R.ankle "ok" to run on but have to be Super careful!

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