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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 30 days ending Apr 30, 2021:

activity # timemileskm+m
  Running30 22:23:50 171.69(7:50) 276.3(4:52) 3142
  Orienteering6 3:56:39 29.9(7:55) 48.11(4:55) 567
  Cross Training4 2:23:17 8.45(16:58) 13.6(10:32) 289
  Total34 28:43:46 210.03(8:12) 338.01(5:06) 3998
  [1-5]34 28:14:51

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Thursday Apr 29, 2021 #

12 PM

Orienteering 31:01 intensity: (14 @0) + (3:33 @1) + (6:41 @2) + (11:36 @3) + (7:31 @4) + (1:26 @5) 6.74 km (4:36 / km) +66m 4:23 / km
ahr:137 max:164

Wednesday Apr 28, 2021 #

7 PM

Running 16:22 intensity: (18 @0) + (30 @1) + (22 @2) + (15:08 @3) + (4 @4) 3.39 km (4:50 / km) +18m 4:42 / km
ahr:138 max:149

Tuesday Apr 27, 2021 #

1 PM

Running 34:19 intensity: (54 @0) + (1:13 @1) + (21:04 @2) + (11:08 @3) 6.97 km (4:56 / km) +113m 4:33 / km
ahr:126 max:145

Monday Apr 26, 2021 #

5 PM

Running 44:48 intensity: (24 @0) + (49 @1) + (26:16 @2) + (17:15 @3) + (4 @4) 8.98 km (4:59 / km) +101m 4:43 / km
ahr:129 max:149

Sunday Apr 25, 2021 #

11 AM

Cross Training 15:42 intensity: (2:41 @0) + (6:13 @1) + (5:38 @2) + (1:10 @3) 2.06 km (7:38 / km) +8m 7:30 / km
ahr:108 max:137

Orienteering 52:44 intensity: (4 @0) + (12 @1) + (35 @2) + (8:11 @3) + (43:42 @4) 10.33 km (5:06 / km) +144m 4:46 / km
ahr:152 max:161 shoes: Inov8 X Talon 212 (6)

Brown EML @ Bagworth

Mainly ok, some scrappiness partly down to the vegetation and a lack of control flow due to my SIAC not working. The mapped bridge/cut through to #4 didn't exist and had to get on my hands and kness to crawl under the hawthorne hedge and ditch. #10 I was just a bit careless not helped by the veg mapping being a bit out of date, #20 was poor direction out of 19 and had to hack through undergrowth to the control rather than going around the path and at #22 I ran straight past it concentrating on the next controls (was a orange standard control I had to pass). Probably about 5mins in that lot.
C • Cut-through? 2

Running 14:18 intensity: (4 @0) + (4:32 @1) + (9:21 @2) + (21 @3) 2.34 km (6:06 / km) +29m 5:45 / km
ahr:118 max:133

Saturday Apr 24, 2021 #

9 AM

Running 1:57:50 intensity: (16 @0) + (1:16 @1) + (27:17 @2) + (1:28:53 @3) + (8 @4) 24.11 km (4:53 / km) +353m 4:33 / km
ahr:132 max:150

Friday Apr 23, 2021 #

2 PM

Running 32:41 intensity: (32 @0) + (1:31 @1) + (5:48 @2) + (24:50 @3) 7.17 km (4:34 / km) +65m 4:22 / km
ahr:132 max:148

Thursday Apr 22, 2021 #

1 PM

Running 55:28 intensity: (15 @0) + (36 @1) + (1:30 @2) + (24:51 @3) + (26:27 @4) + (1:49 @5) 13.32 km (4:10 / km) +123m 3:59 / km
ahr:147 max:169

4 x 1,200 (2:30), 4 x 200m (200m), 2.4km progression on the trails

Wednesday Apr 21, 2021 #

1 PM

Running 35:25 intensity: (38 @0) + (1:04 @1) + (12:28 @2) + (21:07 @3) + (8 @4) 7.62 km (4:39 / km) +51m 4:30 / km
ahr:132 max:150

Tuesday Apr 20, 2021 #

12 PM

Running 45:25 intensity: (4 @0) + (1:24 @1) + (9:40 @2) + (12:03 @3) + (22:14 @4) 10.73 km (4:14 / km) +83m 4:05 / km
ahr:141 max:160

6km tempo

Monday Apr 19, 2021 #

1 PM

Running 43:50 intensity: (17 @0) + (41 @1) + (7:25 @2) + (34:13 @3) + (1:14 @4) 9.3 km (4:43 / km) +87m 4:30 / km
ahr:134 max:153

5 PM

Running 50:20 intensity: (7 @0) + (55 @1) + (32:40 @2) + (16:38 @3) 9.8 km (5:08 / km) +54m 5:00 / km
ahr:128 max:147

Sunday Apr 18, 2021 #

11 AM

Running 1:57:27 intensity: (29 @0) + (3:03 @1) + (20:05 @2) + (1:33:15 @3) + (35 @4) 24.28 km (4:50 / km) +338m 4:31 / km
ahr:133 max:151

Saturday Apr 17, 2021 #

11 AM

Cross Training 12:52 intensity: (8 @0) + (2:40 @1) + (4:03 @2) + (5:08 @3) + (53 @4) 2.2 km (5:50 / km)
ahr:128 max:158

Orienteering 16:47 intensity: (8 @1) + (6 @2) + (58 @3) + (30 @4) + (15:05 @5) 4.18 km (4:01 / km) +32m 3:52 / km
ahr:170 max:176

Running 14:58 intensity: (4 @0) + (55 @1) + (10:37 @2) + (3:22 @3) 2.66 km (5:38 / km) +22m 5:25 / km
ahr:123 max:138

Thursday Apr 15, 2021 #

7 AM

Running 29:43 intensity: (21 @0) + (43 @1) + (17:21 @2) + (11:18 @3) 5.8 km (5:07 / km) +15m 5:03 / km
ahr:127 max:141

8 PM

Cross Training 50:38 intensity: (4:54 @0) + (8:35 @1) + (6:18 @2) + (30:04 @3) + (47 @4) 4.32 km (11:44 / km) +59m 10:59 / km
ahr:125 max:155

Wednesday Apr 14, 2021 #

5 PM

Orienteering 58:53 intensity: (17 @0) + (7:25 @1) + (6:45 @2) + (21:49 @3) + (17:41 @4) + (4:56 @5) 12.43 km (4:44 / km) +125m 4:31 / km
ahr:139 max:169

Tuesday Apr 13, 2021 #

1 PM

Running 32:33 intensity: (32 @0) + (46 @1) + (2:07 @2) + (27:49 @3) + (1:19 @4) 7.03 km (4:38 / km)
ahr:135 max:151

5 PM

Running 48:11 intensity: (17 @0) + (46 @1) + (11:08 @2) + (36:00 @3) 10.12 km (4:46 / km) +95m 4:33 / km
ahr:132 max:144

Monday Apr 12, 2021 #

7 AM

Running 2:46 intensity: (1:36 @0) + (1:10 @1) 0.43 km (6:31 / km)
ahr:98 max:121

Achilles still too stiff and sore to run first thing. Will try again later.
5 PM

Running 44:45 intensity: (44 @0) + (16:47 @1) + (22:04 @2) + (5:10 @3) 8.97 km (4:59 / km) +139m 4:38 / km
ahr:128 max:143

Sunday Apr 11, 2021 #

9 AM

Orienteering 10:42 intensity: (7 @0) + (1:42 @1) + (3:51 @2) + (5:02 @3) 1.94 km (5:32 / km)
ahr:135 max:150

Orienteering 51:33 intensity: (2 @0) + (16 @1) + (9 @2) + (43 @3) + (48:55 @4) + (1:28 @5) 9.29 km (5:33 / km) +144m 5:09 / km
ahr:163 max:169

Tankersley, good to be back!

https://www.syo.routegadget.co.uk/rg2/#219&rou...

Running 19:48 intensity: (30 @0) + (9:59 @1) + (9:11 @2) + (8 @3) 3.46 km (5:43 / km) +83m 5:07 / km
ahr:125 max:142

5 PM

Running 39:52 intensity: (20 @0) + (3:43 @1) + (34:02 @2) + (1:47 @3) 7.75 km (5:09 / km) +141m 4:43 / km
ahr:131 max:144

Saturday Apr 10, 2021 #

4 PM

Running 32:30 intensity: (42 @0) + (13:01 @1) + (15:45 @2) + (3:02 @3) 6.59 km (4:56 / km)
ahr:126 max:145

Thursday Apr 8, 2021 #

12 PM

Running 34:58 intensity: (59 @0) + (54 @1) + (25:59 @2) + (7:06 @3) 7.36 km (4:45 / km) +75m 4:31 / km
ahr:133 max:147

7 PM

Cross Training 1:04:05 intensity: (6:28 @0) + (13:32 @1) + (21:12 @2) + (22:31 @3) + (22 @4) 5.02 km (12:46 / km) +222m 10:27 / km
ahr:129 max:156

Wednesday Apr 7, 2021 #

12 PM

Running 38:43 intensity: (23 @0) + (1:10 @1) + (12:06 @2) + (14:24 @3) + (10:36 @4) + (4 @5) 8.64 km (4:29 / km) +80m 4:17 / km
ahr:145 max:168

Tuesday Apr 6, 2021 #

11 AM

Running 47:30 intensity: (8 @0) + (1:27 @1) + (25:44 @2) + (19:51 @3) + (20 @4) 10.69 km (4:27 / km) +118m 4:13 / km
ahr:138 max:157

4 PM

Running 30:52 intensity: (7 @0) + (1:08 @1) + (17:28 @2) + (12:09 @3) 6.59 km (4:41 / km) +6m 4:40 / km
ahr:137 max:152

Monday Apr 5, 2021 #

8 AM

Running 42:32 intensity: (47 @0) + (5:31 @1) + (34:52 @2) + (1:22 @3) 8.63 km (4:56 / km) +77m 4:43 / km
ahr:130 max:143

2 PM

Running 11:43 intensity: (9 @0) + (25 @1) + (2:26 @2) + (3:55 @3) + (4:48 @4) 2.15 km (5:27 / km)
ahr:147 max:166

Orienteering 14:59 intensity: (20 @2) + (1:12 @3) + (11:43 @4) + (1:44 @5) 3.21 km (4:40 / km) +55m 4:18 / km
ahr:160 max:172

Running 40 intensity: (19 @0) + (20 @1) + (1 @3) 0.12 km (5:45 / km) +57m 1:40 / km
ahr:99 max:110

Running 21:14 intensity: (3 @0) + (3:22 @1) + (12:01 @2) + (5:32 @3) + (16 @4) 4.33 km (4:54 / km) +85m 4:28 / km
ahr:134 max:156

Sunday Apr 4, 2021 #

10 AM

Running 1:21:46 intensity: (34 @0) + (47:43 @1) + (33:29 @2) 16.34 km (5:00 / km) +175m 4:45 / km
ahr:124 max:137

Saturday Apr 3, 2021 #

10 AM

Running 2:02:59 intensity: (29 @0) + (9:55 @1) + (1:03:32 @2) + (48:59 @3) + (4 @4) 21.82 km (5:38 / km) +561m 5:00 / km
ahr:137 max:155

Friday Apr 2, 2021 #

7 PM

Running 37:34 intensity: (38 @0) + (36 @1) + (18:10 @2) + (18:10 @3) 8.83 km (4:15 / km)
ahr:137 max:148

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