Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Lexc

In the 7 days ending Jan 5, 2020:

activity	#	time	miles		km		+m
Running	9	7:13:19	56.55	(7:40)	91.0	(4:46)	932
Gym	2	2:00:00
Orienteering	3	1:52:50	13.0	(8:41)	20.92	(5:24)	494
Total	11	11:06:09	69.55		111.93		1426
[1-5]	10	9:06:09

2:03

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Sunday Jan 5, 2020 #

10 AM

Running warm up/down 19:01 3.7 km (5:09 / km) +53m 4:48 / km
ahr:139 max:160 shoes: Nike Pegs 36

Orienteering tempo 37:53 6.52 km (5:49 / km) +151m 5:12 / km
ahr:171 max:188

Magic kings cup day 2

Had decided I wouldn’t take it as hard as yesterday but that I’d certainly not be taking it easy, upper level cruise was I think the mentioned word.

Started alright but was very scrappy and slow into the controls... always wrong side of the boulder, wrong side of the cliff etc. Need to understand where in the circle the control actually is!! Need to try attack the course more and stop wimping out on the easy path routes because the terrain can be pretty rapid when attacked.

One real mistake at #10, contoured around the hill and didn’t really have any direction or plan for the leg other than that so yeah, ended up to high and took a fair while to get my act together.

Enjoyed opening the legs a bit on the last few controls, nice bit of path running to end the course:) really fun area, bloody solid. Should help me get my game together in the control circle by the end of it all! Excited to see how my sprinting is over the next couple of days. Pleasantly surprised at how the orienteerings gone so far.

3rd today behind Nixon and Boyan.

Running warm up/down 10:02 [1] 1.61 km (6:13 / km) +16m 5:55 / km
ahr:128 max:142 shoes: Nike Pegs 36

5 PM

Orienteering 37:01 6.91 km (5:21 / km) +163m 4:47 / km
ahr:148 max:169 shoes: Nike Pegs 36

Burgohondo sprint map taken at a pretty easy pace. First section was in a dirty park with lots of fun bits and bobs, micro sprint style, and the second bit was some pretty fun classic Spanish style town. Difficult even at slow paces!

Saturday Jan 4, 2020 #

10 AM

Running warm up/down 22:28 3.81 km (5:54 / km) +55m 5:30 / km
ahr:137 max:162 shoes: Nike Pegs 35 #blue

Through the town and to the event.

Orienteering race 37:56 7.49 km (5:04 / km) +180m 4:31 / km
ahr:176 max:195

Magic Kings Cup day 1.

Started alright singing some controls and warming up into the course and orienteering for the first time in ages. Wee bit scrappy but just doing okay.

Pretty silly route on the long leg but didn’t want to run up the hill so went around the path- turned out they all ended up at the same height so I lost a minute. Wee bit scrappy on the shorter legs but moving okay.

Bojan caught me and was running with him for a control till we both messed it up, he realised quicker and so got away. He messed up the next control though so I snuck back ahead. Smashed the long leg for the majority with him then separated up the hill. Hit the control at the same time though.

Bojan messed up the next one so I snuck away but we had just caught a big train of all the other boys. Tried to get away but it was in the open stuff and so was very visible. Ground out the last loop and got to the finish alright.

Good fun, finished 1:50 behind Bojan but scalped Noxin. Yaldi. Nice wee intro to orienteering again.

Running warm up/down 16:36 3.01 km (5:31 / km) +71m 4:56 / km
ahr:140 max:167 shoes: Nike Pegs 35 #blue

Back to the Casa.

5 PM

Running 38:09 7.44 km (5:08 / km) +165m 4:37 / km
ahr:147 max:170 shoes: Nike Pegs 36

Easy lap. Same as yesterday.

Friday Jan 3, 2020 #

5 PM

Running 38:18 7.53 km (5:05 / km) +149m 4:38 / km
ahr:136 max:158 shoes: Nike Pegs 35 #blue

Easy miles with the boys once we arrived in españa. Finally got myself an HRM.

Thursday Jan 2, 2020 #

12 PM

Gym 1:00:00 [0]

Gym with Fred at the Commie. Standard session just about.

2 PM

Running 1:00:05 13.8 km (4:21 / km) +85m 4:14 / km
ahr:146 max:167 shoes: Nike Pegs 35 #blue

Easy lap of meadows onto lap of the hermitage onto lap of the block to make the hour. Feeling pretty good.

Going to Spain tomorrow!!

Wednesday Jan 1, 2020 #

2 PM

Running 1:04:22 13.21 km (4:52 / km) +242m 4:28 / km
ahr:153 max:177 shoes: Nike Pegs 35 #blue

Nice BnB with JamesT. Happy new year. Starting it with a classic.

Tuesday Dec 31, 2019 #

12 PM

Running warm up/down 26:13 5.01 km (5:14 / km)
ahr:119 max:155 shoes: Nike Pegs 35 #blue

Up and strides

Running 55:03 14.38 km (3:50 / km)
ahr:161 max:188 shoes: Saucony Havok XC 2

Lovely wee session.

16mins [4mins]
2 x 8mins [2mins]
2 x 4mins [1min]
(Float recoveries, 30s/km slower than the rep pace)

The initial session had another 2x4mins at the end but I decided an hour worth of sessioning would probably be a bit too much.... already my biggest session in quite a while so does lovely.

The float made things pretty good fun, felt pretty strong throughout. KF pretty standard damn and muddy but to be fair, felt like nothing after a week of slipping and slopping down south.

Running warm up/down 19:32 3.81 km (5:08 / km) +44m 4:51 / km
ahr:163 max:192 shoes: Nike Pegs 35 #blue

Back home pretty dead, good session.

Monday Dec 30, 2019 #

10 AM

Running 32:32 6.91 km (4:43 / km) +40m 4:35 / km
ahr:149 max:181 shoes: Nike Pegs 36

Easy morning meadows. Lovely. Ploddy. Boring.

5 PM

Running 30:58 6.8 km (4:33 / km) +13m 4:31 / km
ahr:150 max:174 shoes: Nike Pegs 36

Slightly less boring. Tried to make it to Argos in town but arrived at 6:01pm and closed. Would have made it on time were it not for the festivities in town. Ah well, job for tomorrow.

Then hit the gym, then some fun meadows miles home.

2nd run today that’s finished at Scotmid. Yeet.

Gym 1:00:00 [0]

Been a while.

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