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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 30 days ending Apr 30, 2019:

activity # timemileskm+m
  Running27 15:02:02 109.75(8:13) 176.62(5:06) 1396
  Orienteering10 9:55:27 64.93(9:10) 104.49(5:42) 1643
  Cross Training1 1:20:00 2.51(31:51) 4.04(19:47) 1
  Flexibility1 30:00
  Total32 26:47:29 177.19 285.16 3040
  [1-5]31 24:53:13
averages - weight:67.5kg

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Tuesday Apr 30, 2019 #

1 PM

Running 50:50 intensity: (57 @0) + (19:33 @1) + (22:00 @2) + (6:51 @3) + (1:29 @4) 10.02 km (5:04 / km) +158m 4:42 / km
ahr:130 max:160 shoes: NB Fresh Foam Zante V2

Out and back to Cauldwell Woods. Loops around the woods with some hill efforts.
5 PM

Running 33:40 intensity: (28 @0) + (7:03 @1) + (25:32 @2) + (37 @3) 6.94 km (4:51 / km) +23m 4:46 / km
ahr:127 max:142

Monday Apr 29, 2019 #

5 PM

Running 43:47 intensity: (23 @0) + (25:23 @1) + (17:41 @2) + (20 @3) 9.02 km (4:51 / km) +46m 4:44 / km
ahr:124 max:142 shoes: Adidas Adizero Adios (5) - Blu

Evening jog to Brierley Park. New shoes made me realise how old and worn my others are.

Sunday Apr 28, 2019 #

6 AM

Running warm up/down 28:57 intensity: (14:11 @0) + (13:30 @1) + (1:16 @2) 2.17 km (13:19 / km) +2m 13:16 / km
ahr:96 max:135 shoes: Inov8 X Talon 212 (5)

Orienteering race 1:31:48 intensity: (12 @0) + (12 @1) + (14 @2) + (3:49 @3) + (1:16:25 @4) + (10:56 @5) 16.26 km (5:39 / km) +222m 5:17 / km
ahr:165 max:173 shoes: Inov8 X Talon 212 (5)

Tio Mila - Leg 10 for Ravinen 2

Managed to get some reasonable sleep though my wake up time of 5am was much earlier than it needed to be but at least plenty of time for my breakfast to settle.

Head off in 78th knowing there were places to catch and it generally went quite well. A little sluggish to start and missed a path to #4 which probably cost me ~1min. Off line at #8 also losing ~30s with 15 the only other significant mistake where I had a really poor bearing into the green and missed the control and then turned the wrong way, relocating when I spotted the track ~2:30. Only 5-10s on controls otherwise, mostly on thos in the thick green. Back in 71st which I understand is the 2nd best place ever for Rav's 2nd team.

Really enjoyed it, the time flew by and the terrain was much nicer than I was expecting.

Saturday Apr 27, 2019 #

9 AM

Orienteering 34:18 intensity: (1:01 @0) + (12:07 @1) + (18:49 @2) + (2:21 @3) 4.13 km (8:19 / km) +42m 7:55 / km
ahr:127 max:146 shoes: Inov8 X Talon 212 (5)

Nice & Easy

Friday Apr 26, 2019 #

2 PM

Running warm up/down 4:27 intensity: (23 @0) + (26 @1) + (3:38 @2) 0.77 km (5:45 / km) +19m 5:08 / km
ahr:127 max:138 shoes: Inov8 X Talon 212 (5)

Orienteering 52:50 intensity: (22 @0) + (3:05 @1) + (21:33 @2) + (27:50 @3) 6.84 km (7:44 / km) +51m 7:27 / km
ahr:138 max:150 shoes: Inov8 X Talon 212 (5)

Training on the area near the Arena. A mix of nice forest and horrible green.

Wednesday Apr 24, 2019 #

7 AM

Running 26:31 intensity: (35 @0) + (17:07 @1) + (8:03 @2) + (46 @3) 5.05 km (5:15 / km) +22m 5:08 / km
ahr:124 max:142 shoes: Sketchers Go Run Gen.5

5 PM

Running 52:35 intensity: (2:00 @0) + (38:13 @1) + (11:57 @2) + (25 @3) 10.56 km (4:59 / km) +133m 4:41 / km
ahr:122 max:146 shoes: Sketchers Go Run Gen.5

Tuesday Apr 23, 2019 #

7 AM

Running 24:44 intensity: (1:03 @0) + (3:41 @1) + (19:37 @2) + (23 @3) 4.81 km (5:09 / km) +21m 5:02 / km
ahr:128 max:142 shoes: NB Fresh Foam Zante V2

5 PM

Running 51:26 intensity: (1:17 @0) + (39:39 @1) + (10:30 @2) 10.23 km (5:02 / km) +69m 4:52 / km
ahr:122 max:138 shoes: NB Fresh Foam Zante V2

Monday Apr 22, 2019 #

9 AM

Running warm up/down 16:13 [2] 2.15 km (7:32 / km) +19m 7:12 / km
shoes: Inov8 X Talon 212 (5)

Orienteering race 33:30 [4] 7.12 km (4:42 / km) +63m 4:30 / km
shoes: Inov8 X Talon 212 (5)

JK Relay - Minley - 1st Leg

Started calmly and stuck on my compass to 1 rather than following the pack and so there was a small group inc. Mark N at 1 that didn't screw it up. Then just put in the effort to keep as close to the pack as I could through the easy controls to 7. Then had a long gaffle at 8. Made a small mistake as did Joe W at 13 ~30s so ended up in a small pack. Another small wobble on 17 and then 20 which was tucked away somewhat; probably ~15s on each. Then just working hard to the end but outsprinted by the younger boys around me. Back in ~10th I think. Solid team performance to finish in 4th which on current fitness levels is probably about the best we could expect without DSQs.

Running warm up/down 13:09 [1] 0.95 km (13:53 / km) +12m 13:04 / km
shoes: Inov8 X Talon 212 (5)

Sunday Apr 21, 2019 #

12 PM

Orienteering warm up/down 20:09 [0] 3.0 km (6:43 / km) +54m 6:10 / km
shoes: Inov8 X Talon 212 (5)

Orienteering race 1:45:24 [4] 20.14 km (5:14 / km) +365m 4:48 / km
shoes: Inov8 X Talon 212 (5)

JK Long - Cold Ash

Like yesterday I started well but then lost time on 8 and 9 with poor compass and loss of concentration respectively (~15s and ~50s). It was then pretty straight fowards until the southern section which took a bit more concentration. Got caught in bushes on a couple of occasions (18 and 22), both of which I have disagreements with the map. Think there may be a joining error between 21 and 22 which make it look like there is a gap in the green when there isn't. Probably lost around 15s on 17, 20s on 18, 20s on 19 and 30s on 22. Then reasonably clean rather than the odd 5-10s but slowly started dying on the long leg; think the heat was getting to me and took my gel a bit too late. Could have done with a couple rather than just one.

OJ flew past at 35 with Joe W just behind, I didn't have the legs to stay with them.

No WD - I was in a bit of a state after finishing and in urgent need of sugar. Was 5mins slower than 6 years ago for similar length course although I would say there was less path running last time and probably was more technical.

Saturday Apr 20, 2019 #

12 PM

Running warm up/down 15:25 intensity: (35 @0) + (3:32 @1) + (8:44 @2) + (2:16 @3) + (18 @4) 2.54 km (6:04 / km)
ahr:128 max:158 shoes: Inov8 X Talon 212 (5)

Orienteering race 39:23 intensity: (23 @1) + (9 @2) + (7 @3) + (7:47 @4) + (30:57 @5) 7.43 km (5:18 / km) +130m 4:53 / km
ahr:171 max:179 shoes: Inov8 X Talon 212 (5)

JK Middle - Windmill Hill

Started decent enough through to 5 but misread the control code for 6 and ran through the control thinking I must have just been a bit early before relocated coming back and double checking the control again to realise it was the right control. I don't think it would have happened if I was more certain ~50s lost. Then fairly uneventful until the drinks point but then it started to go downhill. didn't spot the route along the canal to 16 and also had a little wobble in the circle. Then was a plod back up to 17, maybe round was quicker? And small wobbles at 18 and 20. Not great but not disastrous.

Running warm up/down 12:06 [1] 2.02 km (5:59 / km) +4m 5:56 / km
ahr:243 max:243 shoes: Inov8 X Talon 212 (5)

Friday Apr 19, 2019 #

Event: JK 2019
 

Wednesday Apr 17, 2019 #

6 PM

Running 17:02 intensity: (48 @0) + (2:14 @1) + (12:43 @2) + (1:17 @3) 3.6 km (4:44 / km) +11m 4:40 / km
ahr:128 max:147 shoes: NB Fresh Foam Zante V2

Running 11:21 intensity: (7:19 @1) + (4:02 @2) 2.22 km (5:07 / km) +13m 4:58 / km
ahr:124 max:135 shoes: NB Fresh Foam Zante V2

Tuesday Apr 16, 2019 #

7 AM

Running 26:44 [2] 5.29 km (5:03 / km) +23m 4:57 / km
shoes: Adidas Adizero Adios Boost (4)

6 PM

Running 22:48 intensity: (1:49 @0) + (34 @1) + (15:44 @2) + (4:41 @3) 4.82 km (4:44 / km) +15m 4:39 / km
ahr:137 max:148 shoes: Adidas Boost DPR

Monday Apr 15, 2019 #

7 AM

Running 22:07 intensity: (29 @0) + (1:27 @1) + (7:27 @2) + (12:44 @3) 4.95 km (4:28 / km) +28m 4:21 / km
ahr:138 max:148 shoes: NB Fresh Foam Zante V2

5 PM

Running 22:05 intensity: (14 @0) + (3:01 @1) + (15:49 @2) + (3:01 @3) 4.99 km (4:26 / km) +159m 3:49 / km
ahr:132 max:152 shoes: NB Fresh Foam Zante V2

Sunday Apr 14, 2019 #

12 PM

Running warm up/down 20:00 [2] 3.5 km (5:43 / km)
shoes: VJ Bold (2)

Orienteering race 1:17:19 [4] 12.52 km (6:11 / km) +446m 5:15 / km
shoes: VJ Bold (2)




https://www.masterplanadventure.routegadget.co.uk/...

Running warm up/down 8:00 [1] 1.2 km (6:40 / km)
shoes: VJ Bold (2)

Saturday Apr 13, 2019 #

1 PM

Running warm up/down 18:18 intensity: (2:00 @0) + (3:41 @1) + (12:37 @2) 2.69 km (6:48 / km) +2m 6:46 / km
ahr:113 max:138 shoes: Inov8 X Talon 212 (5)

Orienteering race 27:04 intensity: (6 @0) + (13 @1) + (14 @2) + (32 @3) + (10:25 @4) + (15:34 @5) 5.66 km (4:47 / km) +6m 4:45 / km
ahr:168 max:175 shoes: Inov8 X Talon 212 (5)

Tentsmuir Middle

Ran hard, it was mainly running hard on a bearing and the running caught up with my cold by around 11 when it became very hard work. Little wobbles at 10, 13 and 14 of about 10-15s each. 7th

https://www.masterplanadventure.routegadget.co.uk/...

Running warm up/down 12:37 [1] 2.12 km (5:57 / km) +18m 5:42 / km
ahr:225 max:244 shoes: Inov8 X Talon 212 (5)

5 PM

Orienteering 20:07 intensity: (11 @0) + (16 @1) + (34 @2) + (10:22 @3) + (8:44 @4) 4.17 km (4:49 / km) +19m 4:43 / km
ahr:152 max:163 shoes: Inov8 X Talon 212 (5)

Jog around the Falkland Sprint race. Made quite a few errors still and poor route choices.

https://www.masterplanadventure.routegadget.co.uk/...

Friday Apr 12, 2019 #

11 AM

Running 36:38 intensity: (27 @0) + (5:39 @1) + (27:00 @2) + (3:32 @3) 7.72 km (4:45 / km) +43m 4:37 / km
ahr:131 max:147 (sick) shoes: Sketchers Go Run Gen.5

Easy jog, feeling unsuprisingly a bit uncoordinated. Cold much improved but still very snotty.

Thursday Apr 11, 2019 #

Note
weight:67.5kg (sick)

Much improved today after a good night of sleep.

Wednesday Apr 10, 2019 #

Note
(sick)

Felt even worse today after a bad night of sleep.

Tuesday Apr 9, 2019 #

Note
(sick)

Much worse today early start for a 9am meeting in Didcot .

Monday Apr 8, 2019 #

Note
(sick)

Another stinking cold. Sinusy and snotty.

Sunday Apr 7, 2019 #

11 AM

Running warm up/down 6:57 intensity: (46 @0) + (2:15 @1) + (3:45 @2) + (11 @3) 1.42 km (4:53 / km)
ahr:124 max:141 shoes: Inov8 X Talon 212 (5)

Orienteering race 57:50 intensity: (13 @0) + (30 @1) + (2:52 @2) + (24:32 @3) + (29:43 @4) 10.49 km (5:31 / km) +138m 5:10 / km
ahr:152 max:164 shoes: Inov8 X Talon 212 (5)

Running 3:12 intensity: (28 @0) + (10 @1) + (2:33 @2) + (1 @3) 0.43 km (7:27 / km)
ahr:132 max:140 shoes: Inov8 X Talon 212 (5)

Orienteering race 35:45 intensity: (36 @1) + (3:08 @2) + (22:14 @3) + (9:47 @4) 6.73 km (5:19 / km) +107m 4:55 / km
ahr:150 max:163 shoes: Inov8 X Talon 212 (5)

Running warm up/down 7:56 intensity: (1:22 @0) + (2:31 @1) + (3:54 @2) + (9 @3) 0.94 km (8:25 / km) +9m 8:02 / km
ahr:121 max:146 shoes: Inov8 X Talon 212 (5)

Saturday Apr 6, 2019 #

11 AM

Running warm up/down 21:17 intensity: (3:38 @0) + (6:26 @1) + (4:56 @2) + (5:37 @3) + (40 @4) 3.49 km (6:06 / km) +40m 5:46 / km
ahr:121 max:160 shoes: Adidas Adizero Takumi Sen (#2)

Running race 29:42 intensity: (11 @1) + (5 @2) + (24 @3) + (23:04 @4) + (5:58 @5) 8.53 km (3:29 / km) +99m 3:17 / km
ahr:167 max:173 shoes: Adidas Adizero Takumi Sen (#2)

Running warm up/down 24:34 [0] 4.33 km (5:40 / km) +42m 5:25 / km
shoes: Adidas Boost DPR

Thursday Apr 4, 2019 #

8 AM

Running 35:00 intensity: (23 @0) + (5:47 @1) + (23:10 @2) + (5:40 @3) 7.75 km (4:31 / km) +47m 4:23 / km
ahr:132 max:150 shoes: NB Fresh Foam Zante V2

ITW from Pheonix Park. Still not sleeping well and feeling very tired as a result. Not moving well.
8 PM

Cross Training 1:20:00 intensity: (40:00 @1) + (20:00 @2) + (12:00 @3) + (5:00 @4) + (3:00 @5) 4.04 km (19:47 / km) +1m 19:46 / km
shoes: Adidas Terrex Agravic Speed

Wednesday Apr 3, 2019 #

7 PM

Running 13:50 intensity: (16 @0) + (1:03 @1) + (6:44 @2) + (5:47 @3) 2.62 km (5:17 / km) +1m 5:17 / km
ahr:136 max:149 shoes: NB Fresh Foam Zante V2

Plod. Nearly turned back after 30s but persevered to a couple of km. Far too tired to be beneficial running.

Tuesday Apr 2, 2019 #

8 AM

Running 34:42 intensity: (16 @0) + (7:55 @1) + (24:19 @2) + (2:12 @3) 7.36 km (4:43 / km) +44m 4:35 / km
ahr:130 max:144 shoes: Sketchers Go Run Gen.5

6 PM

Running intervals 1:05:30 intensity: (1:38 @0) + (7:46 @1) + (28:49 @2) + (25:00 @3) + (2:17 @4) 14.79 km (4:26 / km) +140m 4:14 / km
ahr:136 max:158 shoes: Sketchers Go Run Gen.5

Late leaving work. To Pheonix Park from work to dump bag in car and then did 25 x 45/15 Foxdahls around Chilwell Dam. Tired but glad to get this one in.

Monday Apr 1, 2019 #

8 AM

Running 33:31 intensity: (40 @0) + (4:36 @1) + (21:22 @2) + (6:53 @3) 7.23 km (4:38 / km) +57m 4:28 / km
ahr:132 max:149 shoes: Adidas Boost DPR

12 PM

Flexibility 30:00 [0]

Yoga
6 PM

Running 34:21 intensity: (22 @0) + (6:42 @1) + (26:09 @2) + (1:08 @3) 7.38 km (4:39 / km) +77m 4:25 / km
ahr:130 max:143 shoes: Adidas Boost DPR

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