Attackpoint - performance and training tools for orienteering athletes

Training Log: PeterM

In the last 7 days:

activity	#	time	miles		km		+m	load
Running	9	7:02:55	54.86	(7:43)	88.29	(4:47)	1022	62231.9
Orienteering	2	1:29:03	10.7	(8:19)	17.22	(5:10)	573	17173.0
Strength and Conditioning	1	20:00						2060.0
Total	9	8:51:58	65.56		105.51		1595	81464.9
[1-5]	9	8:30:59

1:47

0:00

Thursday Mar 23 #

7 AM

Running 1:12:13 [2] 15.27 km (4:44 / km) +121m 4:33 / km
ahr:170 max:189 shoes: Nike Revolution 6 NN #2

Beautiful clear morning today with some stunning views to the mountains south of Bishkek. They look incredible so I’ll have to get myself there soon.
Lovely mooch out to ataturk park. Found some really nice wee trails here and just generally had great morning vibes. Could defo squeeze out a 5-6k single loop here I reckon.
Good stuff :)

Wednesday Mar 22 #

7 AM

Running 38:26 [2] 8.14 km (4:43 / km) +69m 4:32 / km
ahr:141 max:154 shoes: Nike Revolution 6 NN #2

Chilly jog out to victory park, which massively exceeded my expectations. Nice non-paved trails in some cute forest - lovely. Very quiet out in the morning but I think the other runners (all retired men in flat caps) were not appreciating the split shorts.
Ran past, who’d have guessed it, Heydar Aliyev park. This man must be winning the prestigious parks-named-after-you competition. No doubt about it.

11 AM

Running 14:53 3.12 km (4:46 / km) +25m 4:35 / km
ahr:134 max:146 shoes: Nike Revolution 6 NN #2

Running 40:14 11.35 km (3:33 / km) +138m 3:21 / km
ahr:168 max:184 shoes: Nike Revolution 6 NN #2

Ints at the botanic garden
16(4),8(2),4(2),2(1),1
Straight out the edinburgh playbook today for this one. Have learnt through experience that one should not expect a lot from the first session post-moving abroad, so thus I chose this as a way to bank some miles and put in some okay work no matter what.
That being said it was pretty decent in the end - moving okay but the long drag of an uphill on the second half of each lap was a real grind. Worked hard throughout and finished pretty well - was getting a bit toasty and humidity had left the chat so certainly felt like I’d worked hard - mission accomplished.
I’m currently engaged in an industrial level Insta-stalk of Kyrgyzstan’s top runners (cos there’s some speedy boys here) so hopefully that’ll bear fruit. Let’s see.

Running 10:45 2.08 km (5:11 / km) +26m 4:53 / km
ahr:146 max:163 shoes: Nike Revolution 6 NN #2

WD. Sweaty

Tuesday Mar 21 #

4 PM

Running 1:11:01 15.11 km (4:42 / km) +157m 4:28 / km
ahr:137 max:147 shoes: Nike Revolution 6 NN #2

In Bishkek! I was feeling unsurprisingly dreadful with a 19 hour journey and 6 hour time delay in the bank but still felt pretty motivated to get out for a run.
Headed to the botanic garden, which is an ambitious way to describe a rather overgrown and poorly kept park, to explore there. Ignoring a clear tendency among paths to just die out for literally no reason, I really enjoyed it and there is great promise here. Even found an exactly 3k road loop which I think shall be being used for intervals tomorrow - hurrah.
So conclusions from Bishkek so far - if you wanna get your car washed here then you'll be in heaven cos there are car washes everywhere, but if you wanna see a stray dog then you'll be sad, cos there are hardly any.
Also, hazy today but boy do the mountains to the south of the city look cool.

C • Dogs 3

Strength and Conditioning 20:00 [0]

Monday Mar 20 #

6 AM

Running 1:15:11 14.3 km (5:15 / km) +299m 4:46 / km
ahr:132 max:148 shoes: Nike Air Zoom Terra Kiger 7

An early morning pre-flight job round a now-open Beecraigs. Pea soup but pretty much had the run of the place and thoroughly enjoyed chopping round some lovely trails. No time for core today, off to Kyrgyzstan instead!

Sunday Mar 19 #

7 AM

Running 19:18 4.14 km (4:40 / km) +28m 4:31 / km
ahr:138 max:146 shoes: Nike Revolution 6 NN #2

Crisp shake

11 AM

Running 12:54 [2] 2.7 km (4:46 / km) +21m 4:36 / km
ahr:144 max:158 shoes: VJ IRock 3 #3

WU - bit short on time

Orienteering race 31:48 [5] 6.09 km (5:13 / km) +288m 4:13 / km
ahr:155 max:188 shoes: VJ IRock 3 #3

BUCS relay - 3rd leg
team result = 2nd

Set off hard, not really knowing where EUOC 1 and 2 were but hoping that I might catch a glimpse of at least Joe if I pushed. Was grateful that the massive climb was served up with a side of path running on fresh legs and I managed to move well through this section.
Saw Joe coming out of #7 as I was going in and pushed on to catch him at #9 after another climb. Made my only real mistake to #11 when I foolishly tried to aim for a 'boulder' along the red line. It must have been one of the non-existent variety cos I did not see it, didn't have decent enough compass and slightly spooned the control - 20 secs or so.
The next leg was perhaps the most fun I've had in my adult life: a 100m+ bum-slide down the grassy slope to #12. Did rather lose control at a couple of points but mostly held it together, presumably to the great bemusement of the walkers at the bottom as they fled a rapidly advancing, skantily-clad (on the top half at least...) and garishly coloured skinny boy sliding down the hill towards them.
Attempted and executed an ambitious fence hurdle, watched by most of the british army, near the end, cheered on by my S1 form teacher - how fun.
Great for the lads to take the 2nd place - a nice progression from last year. Overall, a great weekend - a fantastic way to round off a jam-packed fortnight of fun before new impending adventures!

Running 17:18 2.6 km (6:39 / km)
ahr:129 max:157 shoes: VJ IRock 3 #3

WD with jackland, joe and louis

Saturday Mar 18 #

8 AM

Running 18:18 [2] 4.01 km (4:34 / km) +26m 4:25 / km
ahr:145 max:154 shoes: Nike Revolution 6 NN #2

Shake

1 PM

Running 13:33 [2] 2.42 km (5:36 / km) +51m 5:04 / km
ahr:146 max:158 shoes: VJ IRock 3 #3

Orienteering 57:15 11.13 km (5:09 / km) +286m 4:34 / km
ahr:179 max:191 shoes: VJ IRock 3 #3

BUCS at Beecraigs
2nd - 56.00 - +1.33 to wozzle
Was very much looking forward to a race on the undisputed best area in Britain and it certainly did not disappoint. Lots of things to catch out the sloppy runner and I myself made two mistakes in the first section. Silly boy.
Caught Davros out of #4 and enjoyed the company - he was pretty intent on taking different micro-routechoices at points which spiced things up a bit. That being said, I was a bit fed up of running bent double when we got out of the southern section.
Opened up through the forest and out onto the hill. Glimpsed a waiting jackland ready to bash cockleroy and hopped on the back of him for the next few - lovely. Made it to the finish pretty much incident free.
I'll take the result but a shame to not be clinical enough for the win. Can't afford to be making mistakes on beecraigs - she will punish you. In all honesty though, wozzle was pretty impervious so fair play - impressive stuff!

Running 18:51 3.04 km (6:12 / km) +61m 5:38 / km
ahr:137 max:157 shoes: VJ IRock 3 #3

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