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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: zac h

In the 7 days ending Sep 3, 2018:

activity # timemileskm+m
  Orienteering5 2:36:37 15.56(10:04) 25.04(6:15) 267
  Running - Trail / Road5 1:47:19 11.79(9:06) 18.97(5:39) 198
  Stretching/Rolling/Core5 1:23:00
  Cycling1 51:08 205
  Running - Fell / Terrain1 21:55 1.93(11:23) 3.1(7:04) 9
  Total12 6:59:59 29.28 47.12 679
  [1-5]9 6:15:14

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Monday Sep 3, 2018 #

3 PM

Cycling (MTB) 51:08 intensity: (17:19 @0) + (17:34 @1) + (16:07 @2) + (8 @3) +205m
ahr:108 max:150 (rest day)

Super chill Mountain biking at Whinlatter with Moll

Sunday Sep 2, 2018 #

12 PM

Running - Fell / Terrain 9:17 intensity: (59 @0) + (2:51 @1) + (4:53 @2) + (34 @3) 1.28 km (7:15 / km) +2m 7:13 / km
ahr:123 max:153

Orienteering 23:41 intensity: (2 @0) + (15 @1) + (2:55 @2) + (2:56 @3) + (16:57 @4) + (36 @5) 4.28 km (5:32 / km) +31m 5:20 / km
ahr:170 max:184

British Middle Champs ~ Stockhill
Felt okay warming up, ankles hurting a little but not too bad.
Started hard and managed to keep intensity high for most of race - a few mistakes slipping in here and there (max 20 seconds per time). Last section (post 14) was a bit scrappy but pleased to hold it together into a forrest performance that I was on the whole happy with.
As a starting point going into autumn this is encouraging.

Quickroute

Running - Fell / Terrain 12:38 [2] 1.82 km (6:57 / km) +8m 6:48 / km
ahr:135 max:135

Saturday Sep 1, 2018 #

Event: British Sprint and Middle champs.
 
10 AM

Orienteering race (Sprint) 15:39 intensity: (9 @0) + (9 @1) + (11 @2) + (1:56 @3) + (13:14 @4) 3.7 km (4:14 / km) +24m 4:06 / km
ahr:172 max:179 shoes: Asics Piranhas (flipflops)

British Sprint Champs ~ Heat (Mens Open)
No idea how this was going to play out before starting - took it fairly hard and managed to limit mistakes to poor routechoice only.
Pleased with the result - pleased with making the A final but more so with feeling sharper on a sprint again

Running - Trail / Road warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Asics Piranhas (flipflops)

1 PM

Orienteering race (Sprint) 17:44 intensity: (26 @2) + (32 @3) + (16:07 @4) + (39 @5) 3.93 km (4:31 / km) +27m 4:22 / km
ahr:177 max:184 shoes: Asics Piranhas (flipflops)

British Sprint Champs ~ Final (A)
A weird one - some moments of clarity where good orienteering was done - these were spoilt by some moments very poor technique mostly in lack of planning a leg before starting it - BIG time lost in a few places (in levels) + managed to miss out #5 completely.

Despite this, pleased to feel fresher and physically better than expected

Running - Trail / Road warm up/down 20:00 [2] 2.0 km (10:00 / km)
shoes: Asics Piranhas (flipflops)

10 PM

Stretching/Rolling/Core 10:00 [0]

Friday Aug 31, 2018 #

Note
(rest day)

Helsinki >> ✈✈ >> Bristol
18 hours of traveling = shafted

Thursday Aug 30, 2018 #

9 AM

Running - Trail / Road warm up/down 8:09 intensity: (9 @0) + (34 @1) + (6:33 @2) + (53 @3) 1.36 km (6:01 / km) +18m 5:38 / km
ahr:136 max:159 shoes: X-Talon 225 Green

Orienteering 50:07 intensity: (48 @1) + (27:24 @2) + (21:55 @3) 6.57 km (7:38 / km) +133m 6:56 / km
ahr:146 max:165 shoes: X-Talon 225 Green

Easy Orienteering on Nummelanharju
One of two small misses but mostly clean

Quickroute

Running - Trail / Road warm up/down 5:06 intensity: (13 @1) + (4:00 @2) + (53 @3) 0.96 km (5:19 / km) +18m 4:52 / km
ahr:142 max:155 shoes: X-Talon 225 Green

12 PM

Stretching/Rolling/Core (Core) 20:00 [1]

5 PM

Running - Trail / Road 5:11 intensity: (11 @0) + (12 @1) + (4:04 @2) + (44 @3) 0.88 km (5:53 / km) +10m 5:34 / km
ahr:135 max:158 shoes: X-Talon 225 Green

Orienteering 49:26 intensity: (9 @1) + (5:56 @2) + (35:19 @3) + (8:02 @4) 6.55 km (7:33 / km) +52m 7:15 / km
ahr:161 max:175 shoes: X-Talon 225 Green

Karkki Rasti Local Race - steady, a few misses, mostly due to the map seemingly being quite old and vegetation having changed

Quickroute

Running - Trail / Road 5:27 intensity: (17 @1) + (4:10 @2) + (1:00 @3) 1.04 km (5:15 / km) +12m 4:57 / km
ahr:139 max:154 shoes: X-Talon 225 Green

11 PM

Stretching/Rolling/Core 5:00 [0]

Wednesday Aug 29, 2018 #

9 AM

Running - Trail / Road 48:26 intensity: (56 @0) + (6 @1) + (1:14 @2) + (46:02 @3) + (8 @4) 10.74 km (4:31 / km) +140m 4:14 / km
ahr:159 max:170 shoes: X-Talon 225 Green

Chilled round the Ski trails in Nummela - some bits of small single track as well to spice it up
10 PM

Stretching/Rolling/Core 10:00 [0]

Tuesday Aug 28, 2018 #

Note
(rest day)

Cumbria >> ✈✈ >> Helsinki
9 PM

Stretching/Rolling/Core 38:00 [1]

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