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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 30 days ending Sep 30, 2018:

activity # timemileskm+m
  Running34 23:10:21 177.21(7:51) 285.2(4:53) 2276
  Orienteering9 10:18:33 61.66(10:02) 99.24(6:14) 2804
  Strength and Conditioning3 1:28:28 0.42 0.67
  Total38 34:57:22 239.3 385.11 5080
  [1-5]37 32:57:02

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Sunday Sep 30, 2018 #

10 AM

Orienteering warm up/down 34:40 intensity: (14:07 @0) + (12:57 @1) + (5:56 @2) + (1:40 @3) 2.99 km (11:36 / km)
ahr:106 max:144 shoes: Inov8 X Talon 212 (5)

Orienteering race 30:33 intensity: (1 @0) + (11 @1) + (7 @2) + (16 @3) + (4:52 @4) + (25:06 @5) 5.75 km (5:19 / km) +50m 5:06 / km
ahr:172 max:181 shoes: Inov8 X Talon 212 (5)

Running warm up/down 10:50 intensity: (17 @0) + (10:33 @1) 1.6 km (6:47 / km) +5m 6:41 / km
ahr:111 max:122 shoes: Inov8 X Talon 212 (5)

Saturday Sep 29, 2018 #

Event: VHI Pwll Du / Clydach Terrace
 
9 AM

Running warm up/down 38:17 intensity: (1:27 @0) + (8:52 @1) + (17:04 @2) + (10:37 @3) + (17 @4) 6.06 km (6:19 / km) +122m 5:44 / km
ahr:132 max:156 shoes: Inov8 X Talon 212 (5)

Orienteering race 57:23 intensity: (10 @0) + (11 @1) + (11 @2) + (2:47 @3) + (52:55 @4) + (1:09 @5) 9.46 km (6:04 / km) +227m 5:25 / km
ahr:163 max:172 shoes: Inov8 X Talon 212 (5)

Running warm up/down 15:00 intensity: (1:18 @0) + (13:10 @1) + (32 @2) 2.02 km (7:26 / km) +28m 6:57 / km
ahr:112 max:132 shoes: Inov8 X Talon 212 (5)

Wednesday Sep 26, 2018 #

7 AM

Running 23:14 intensity: (51 @0) + (5:07 @1) + (17:16 @2) 4.65 km (5:00 / km) +28m 4:51 / km
ahr:127 max:137 shoes: NB Fresh Foam Zante V2

1 PM

Running 23:20 intensity: (51 @0) + (12:43 @1) + (9:46 @2) 5.35 km (4:22 / km) +3m 4:21 / km
ahr:123 max:133 shoes: NB Fresh Foam Zante V2

5 PM

Running 24:46 intensity: (29 @0) + (19:27 @1) + (4:50 @2) 4.82 km (5:08 / km) +17m 5:03 / km
ahr:121 max:135 shoes: NB Fresh Foam Zante V2

Tuesday Sep 25, 2018 #

6 AM

Running 9:17 intensity: (1 @0) + (1:48 @1) + (6:26 @2) + (1:02 @3) 1.71 km (5:26 / km) +24m 5:05 / km
ahr:130 max:144 shoes: Adidas Adizero Takumi Sen (#2)

Strength and Conditioning 29:09 intensity: (28:26 @0) + (43 @1) 0.29 km (1:40:10 / km)
ahr:82 max:104 shoes: Adidas Adizero Takumi Sen (#2)

Running 20:41 intensity: (36 @0) + (3:22 @1) + (16:21 @2) + (22 @3) 4.47 km (4:38 / km) +39m 4:26 / km
ahr:129 max:141 shoes: Adidas Adizero Takumi Sen (#2)

6 PM

Running warm up/down 20:02 intensity: (48 @0) + (6:20 @1) + (12:54 @2) 4.3 km (4:40 / km) +180m 3:51 / km
ahr:124 max:136 shoes: Adidas Adizero Takumi Sen (#2)

Running intervals 29:39 intensity: (44 @0) + (4:22 @1) + (2:36 @2) + (6:21 @3) + (14:13 @4) + (1:23 @5) 6.43 km (4:37 / km) +2m 4:36 / km
ahr:149 max:171 shoes: Adidas Adizero Takumi Sen (#2)

Running warm up/down 19:42 intensity: (49 @0) + (14:44 @1) + (4:09 @2) 3.83 km (5:09 / km) +4m 5:07 / km
ahr:122 max:133 shoes: Adidas Adizero Takumi Sen (#2)

Monday Sep 24, 2018 #

8 AM

Running 26:12 intensity: (17 @0) + (3:42 @1) + (21:44 @2) + (29 @3) 5.67 km (4:37 / km) +21m 4:32 / km
ahr:129 max:142 shoes: Sketchers Go Run Gen.5

6 PM

Running 48:30 intensity: (31 @0) + (24:37 @1) + (21:34 @2) + (1:48 @3) 10.77 km (4:30 / km) +109m 4:17 / km
ahr:126 max:144

Steady cruise, stomach grumbly.

Sunday Sep 23, 2018 #

10 AM

Running warm up/down 33:04 intensity: (25 @0) + (15:05 @1) + (17:34 @2) 6.93 km (4:46 / km) +32m 4:40 / km
ahr:125 max:135 shoes: Inov8 Trailtalon 250

Running hills 30:04 intensity: (2 @0) + (13 @1) + (2:57 @2) + (13:49 @3) + (13:03 @4) 6.87 km (4:23 / km) +280m 3:38 / km
ahr:148 max:162 shoes: Inov8 Trailtalon 250

Kenyan Hills up Silverhill; beautiful morning.

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: Inov8 Trailtalon 250

Saturday Sep 22, 2018 #

9 AM

Running 2:10:39 intensity: (2:43 @1) + (1:18:42 @2) + (48:31 @3) + (43 @4) 29.03 km (4:30 / km) +326m 4:16 / km
ahr:138 max:158 shoes: NB Fresh Foam Zante V2

Long run out to Vicar Water, Pines, Strawberry Hill and Berry Hill.

Thursday Sep 20, 2018 #

7 AM

Running 25:25 intensity: (39 @0) + (5:56 @1) + (18:15 @2) + (35 @3) 5.01 km (5:05 / km) +55m 4:49 / km
ahr:127 max:145 shoes: NB Fresh Foam Zante V2

5 PM

Running 23:52 intensity: (15:23 @1) + (8:09 @2) + (20 @3) 5.0 km (4:46 / km) +24m 4:40 / km
ahr:105 max:142 shoes: NB Fresh Foam Zante V2

Rain was torrential!

Wednesday Sep 19, 2018 #

11 AM

Orienteering long 1:57:56 intensity: (1:18 @0) + (46:19 @1) + (45:39 @2) + (22:55 @3) + (1:45 @4) 18.49 km (6:23 / km) +585m 5:30 / km
ahr:128 max:157 shoes: Inov8 X Talon 212 (5)

Long run from near Owler Bar. Felt pretty tired and crappy for ~50mins when I took on a cereal bar and perked up. Don't think the cappuccino I had shortly before helped. Nice to be out and miles in the legs ready for OMM which I have agreed to run with Nick at.

Tuesday Sep 18, 2018 #

6 PM

Running 25:32 intensity: (51 @0) + (9:40 @1) + (15:01 @2) 5.31 km (4:48 / km) +34m 4:40 / km
ahr:124 max:138 shoes: Adidas Adizero Takumi Sen (#2)

Running 25:42 intensity: (6 @0) + (3:37 @1) + (3:56 @2) + (7:14 @3) + (10:46 @4) + (3 @5) 5.25 km (4:54 / km) +1m 4:53 / km
ahr:146 max:170 shoes: Adidas Adizero Takumi Sen (#2)

Harriers. 12 x 400m in a gale so times were erratic.

Running 18:16 intensity: (29 @0) + (13:22 @1) + (4:25 @2) 3.87 km (4:43 / km) +4m 4:42 / km
ahr:121 max:134 shoes: Adidas Adizero Takumi Sen (#2)

Monday Sep 17, 2018 #

7 AM

Running 25:23 intensity: (47 @0) + (2:31 @1) + (20:51 @2) + (1:14 @3) 5.16 km (4:55 / km) +5m 4:54 / km
ahr:131 max:143 shoes: NB Fresh Foam Zante V2

5 PM

Running 46:35 intensity: (35 @0) + (9:45 @1) + (32:45 @2) + (3:30 @3) 9.73 km (4:47 / km) +19m 4:45 / km
ahr:130 max:146

Sunday Sep 16, 2018 #

8 AM

Running warm up/down 21:08 intensity: (10 @0) + (1:05 @1) + (17:56 @2) + (1:57 @3) 4.18 km (5:04 / km)
ahr:133 max:142 shoes: Adidas Adizero Takumi Sen (#2)

Running race 35:10 intensity: (12 @1) + (8 @2) + (57 @3) + (32:02 @4) + (1:51 @5) 10.06 km (3:30 / km) +40m 3:26 / km
ahr:165 max:178 shoes: Adidas Adizero Takumi Sen (#2)

Mansfield 10km

Hilly; was content considering yesterdays run - 3rd having nearly chased down a big gap to 2nd in the last km.

Running warm up/down 13:05 [1] 2.23 km (5:52 / km) +21m 5:36 / km
shoes: Adidas Adizero Takumi Sen (#2)

Saturday Sep 15, 2018 #

9 AM

Orienteering race 2:50:47 intensity: (40 @0) + (27 @1) + (16:57 @2) + (1:21:58 @3) + (1:10:45 @4) 25.51 km (6:42 / km) +1237m 5:23 / km
ahr:151 max:167 shoes: Inov8 X Talon 212 (5)

Peak Raid from Edale

Nice day and a comfortably clear up of the points.

Thursday Sep 13, 2018 #

7 AM

Running 20:38 intensity: (24 @0) + (1:35 @1) + (8:22 @2) + (10:17 @3) 4.55 km (4:32 / km) +4m 4:31 / km
ahr:139 max:154 shoes: Sketchers Go Run Gen.5

5 PM

Running 53:39 intensity: (52 @0) + (3:20 @1) + (32:21 @2) + (17:06 @3) 11.89 km (4:31 / km) +300m 4:00 / km
ahr:135 max:153 shoes: Sketchers Go Run Gen.5

Wednesday Sep 12, 2018 #

7 AM

Running 37:09 intensity: (29:18 @1) + (7:51 @2) 7.49 km (4:58 / km) +55m 4:47 / km
ahr:104 max:134 shoes: NB Fresh Foam Zante V2

Tuesday Sep 11, 2018 #

7 AM

Strength and Conditioning 30:00 [1]
shoes: Inov8 F-lite 195

6 PM

Running 18:07 intensity: (37 @0) + (2:24 @1) + (15:06 @2) 3.86 km (4:42 / km) +38m 4:29 / km
ahr:128 max:138 shoes: Adidas Adizero Takumi Sen (#2)

Running 28:14 intensity: (1:59 @0) + (3:39 @1) + (4:12 @2) + (7:12 @3) + (11:12 @4) 6.45 km (4:23 / km) +1m 4:22 / km
ahr:141 max:165 shoes: Adidas Adizero Takumi Sen (#2)

Running 17:05 intensity: (17 @0) + (8:36 @1) + (8:12 @2) 3.68 km (4:39 / km) +6m 4:37 / km
ahr:124 max:136 shoes: Adidas Adizero Takumi Sen (#2)

Monday Sep 10, 2018 #

6 AM

Running 30:17 intensity: (44 @0) + (23:43 @1) + (5:50 @2) 5.85 km (5:11 / km) +12m 5:07 / km
ahr:122 max:132 shoes: Sketchers Go Run Gen.5

6 PM

Running 47:23 intensity: (17 @0) + (6:47 @1) + (33:39 @2) + (6:40 @3) 10.45 km (4:32 / km) +118m 4:18 / km
ahr:132 max:146 shoes: Sketchers Go Run Gen.5

Sunday Sep 9, 2018 #

10 AM

Running 17:58 intensity: (4:30 @0) + (7:22 @1) + (3:55 @2) + (2:11 @3) 2.98 km (6:02 / km) +20m 5:50 / km
ahr:120 max:147 shoes: Inov8 X Talon 212 (5)

11 AM

Orienteering 40:57 intensity: (5 @0) + (16 @1) + (8 @2) + (19 @3) + (30:55 @4) + (9:14 @5) 6.46 km (6:21 / km) +201m 5:29 / km
ahr:167 max:174 shoes: Inov8 X Talon 212 (5)

SHI Relay

Errors on 1 (~30s), 8 (60s), 10 (20s), and then the penultimate control (60s). Bit disappointing but it made little difference and felt like I was running a bit better today. Emphatic England win.

Running 15:17 [0] 2.41 km (6:21 / km) +64m 5:36 / km
shoes: Inov8 X Talon 212 (5)

Saturday Sep 8, 2018 #

Event: Senior Home Internationals Individual/Relays
 
9 AM

Running 16:15 intensity: (2:34 @0) + (2:57 @1) + (7:23 @2) + (3:21 @3) 2.68 km (6:04 / km) +15m 5:54 / km
ahr:126 max:148 shoes: Inov8 X Talon 212 (5)

Orienteering 1:41:34 intensity: (3 @0) + (14 @1) + (10 @2) + (4:04 @3) + (1:36:55 @4) + (8 @5) 16.7 km (6:05 / km) +332m 5:32 / km
ahr:162 max:170 shoes: Inov8 X Talon 212 (5)

SHI Individual at Hurstwood

Miss on 2 (~2:00) and then a poor RC on the long leg (~5mins). The straight route was better running than I had expected. Few little hesitations etc and micro route choice. Running felt hard work today.

http://www.pfo.routegadget.co.uk/rg2/#109&route=50...

Running 16:13 intensity: (21 @0) + (10:15 @1) + (4:59 @2) + (38 @3) 2.76 km (5:53 / km) +48m 5:24 / km
ahr:122 max:141 shoes: Inov8 X Talon 212 (5)

Friday Sep 7, 2018 #

5 PM

Running 58:31 intensity: (2 @0) + (10:03 @1) + (46:59 @2) + (1:27 @3) 12.72 km (4:36 / km) +30m 4:33 / km
ahr:130 max:142 shoes: NB Fresh Foam Zante V2

Wednesday Sep 5, 2018 #

6 PM

Running 24:31 intensity: (31 @0) + (18:02 @1) + (5:58 @2) 4.76 km (5:09 / km) +21m 5:03 / km
ahr:119 max:138 shoes: Sketchers Go Run Gen.5

Tuesday Sep 4, 2018 #

7 AM

Strength and Conditioning 29:19 [0] 0.38 km (1:17:09 / km)
shoes: Inov8 F-lite 195

6 PM

Running 10:14 intensity: (2:09 @0) + (1:18 @1) + (6:47 @2) 1.84 km (5:34 / km) +1m 5:34 / km
ahr:118 max:139 shoes: Adidas Adizero Takumi Sen (#2)

Running 24:26 intensity: (18 @0) + (2:53 @1) + (1:25 @2) + (3:15 @3) + (16:34 @4) + (1 @5) 6.28 km (3:53 / km) +1m 3:53 / km
ahr:152 max:170 shoes: Adidas Adizero Takumi Sen (#2)

Running 21:16 intensity: (1:29 @0) + (11:25 @1) + (8:22 @2) 4.35 km (4:53 / km) +1m 4:53 / km
ahr:121 max:135 shoes: Adidas Adizero Takumi Sen (#2)

Monday Sep 3, 2018 #

6 AM

Running 29:59 intensity: (29 @0) + (2:40 @1) + (24:49 @2) + (2:01 @3) 6.32 km (4:45 / km) +12m 4:42 / km
ahr:133 max:144 shoes: Sketchers Go Run Gen.5

6 PM

Running 32:15 intensity: (18 @0) + (8:37 @1) + (23:00 @2) + (20 @3) 7.14 km (4:31 / km) +40m 4:24 / km
ahr:128 max:142 shoes: Sketchers Go Run Gen.5

Sunday Sep 2, 2018 #

12 PM

Running warm up/down 16:43 [2] 2.64 km (6:20 / km) +29m 6:00 / km
shoes: Inov8 X Talon 212 (5)

Orienteering race 34:44 [4] 6.59 km (5:16 / km) +116m 4:51 / km
shoes: Inov8 X Talon 212 (5)

Running warm up/down 12:48 [1] 2.0 km (6:24 / km) +14m 6:11 / km
shoes: Inov8 X Talon 212 (5)

Saturday Sep 1, 2018 #

Event: British Sprint and Middle champs.
 
10 AM

Running warm up/down 12:25 [2] 2.19 km (5:40 / km) +4m 5:37 / km
shoes: Adidas Adizero Takumi Sen (#2)

Orienteering race 14:52 [5] 3.64 km (4:05 / km) +25m 3:57 / km
shoes: Adidas Adizero Takumi Sen (#2)

Running warm up/down 21:09 [2] 1.98 km (10:42 / km) +1m 10:40 / km
shoes: Adidas Adizero Takumi Sen (#2)

1 PM

Running warm up/down 13:33 [2] 1.92 km (7:04 / km) +3m 7:00 / km
shoes: Adidas Adizero Takumi Sen (#2)

Orienteering race 15:07 [5] 3.65 km (4:09 / km) +31m 3:58 / km
shoes: Adidas Adizero Takumi Sen (#2)

Running warm up/down 15:51 [1] 2.75 km (5:45 / km) +15m 5:36 / km
shoes: Adidas Adizero Takumi Sen (#2)

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