Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 7 days ending Mar 5, 2017:

activity # timemileskm+m
  Running11 5:28:21 41.61(7:53) 66.97(4:54) 826
  Orienteering2 1:37:49 10.59(9:14) 17.04(5:44) 149
  Strength and Conditioning1 30:00
  Total12 7:36:10 52.2 84.0 975
  [1-5]12 7:21:28

«»
1:37
0:00
» now
MoTuWeThFrSaSu

Sunday Mar 5, 2017 #

11 AM

Running warm up/down 11:06 intensity: (28 @0) + (7:39 @1) + (2:59 @2) 1.76 km (6:19 / km) +13m 6:05 / km
ahr:118 max:137 shoes: Inov8 X Talon 212 (5)

Orienteering race 24:28 intensity: (8 @0) + (42 @1) + (25 @2) + (28 @3) + (7:01 @4) + (15:44 @5) 4.51 km (5:26 / km) +13m 5:21 / km
ahr:170 max:184 shoes: Inov8 X Talon 212 (5)

Welsh Champs Short Race

Similar to yesterday. Started decent bar getting my map upside down on the way to two thinking I was navigating to 6. Quickly realised but lost ~20s overshooting.

To 10 I drifted far too far L through the woods (~20s) through lack of car. To 11 I changed my mind about going straight and ran around to the L. Rerunning this it was apparent this lost me ~40s. Slight overshoot at 13, then my biggest mistake at 14 (short and r and ran to a different control (~50s). Small hesitations to 15 and sub-optimal route to 16.

3rd again 2mins behind Ben and 45s behind Jagor.

http://www.sboc.co.uk/2017Results/20170305_SDOCres...



Orienteering warm up/down 17:33 intensity: (36 @0) + (1:55 @1) + (7:43 @2) + (7:19 @3) 2.67 km (6:34 / km) +16m 6:22 / km
ahr:135 max:154 shoes: Inov8 X Talon 212 (5)

Saturday Mar 4, 2017 #

Event: Welsh Championships / Short Distance Champs & 2017 Welsh League Event
 
12 PM

Running warm up/down 16:30 intensity: (36 @0) + (23 @1) + (5:37 @2) + (8:03 @3) + (1:51 @4) 3.0 km (5:30 / km) +34m 5:12 / km
ahr:140 max:164 shoes: Inov8 X Talon 212 (5)

Orienteering race 55:48 intensity: (4:00 @0) + (39 @1) + (8 @2) + (14 @3) + (17:08 @4) + (33:39 @5) 9.86 km (5:40 / km) +120m 5:20 / km
ahr:172 max:191 shoes: Inov8 X Talon 212 (5)

Welsh champs at Merthyr Mewr

Average. Started well enough through the fast woodland but error crept in through the middle section. I think physically I still have quite recovered from last weekend and lost concentration at times as a result:

1 to 3 - Decent
4 - Was going to run along the ridge but the flat to the left provided much better running.
5 - Drifted too far left partially distrcted by the randon red and white tapes - 20s
6 to 8 - Slightly R on 6 losing a few seconds and overshot 8 slightly
9 - Felt my speed drop a little, initially ran the wrong side of the hill.
10 - Straight would have been better but used the path and climbed late. Got stuck too low in the green and had to back track (~45s)
11 - Lost concentration, drifted off line and got confused by the vegetation. (45s)
12 to 14 - Fine
15 - Looking back R may have been best or just sticking to a bearing and running for the open forest. I ended up drifting L > R > Fell over > L. Came into the control around the back. (~45s).
16 to 23 - Got my act together.
24 - Not enough care from AP and drifted L. (20s).

3rd just behind Jegor and in from of Marcus. Ben M whooped our arses.

http://www.sboc.co.uk/2017Results/Welsh%20Champion...

Running warm up/down 9:45 intensity: (7 @0) + (9:38 @1) 1.42 km (6:51 / km) +7m 6:41 / km
ahr:115 max:123 shoes: Inov8 X Talon 212 (5)

Friday Mar 3, 2017 #

7 AM

Running 27:01 intensity: (3:05 @0) + (54 @1) + (1:16 @2) + (4:27 @3) + (3:07 @4) + (14:12 @5) 5.58 km (4:51 / km) +61m 4:36 / km
ahr:167 max:193 shoes: Skechers Gomeb Speed 3

Thursday Mar 2, 2017 #

7 AM

Running 25:16 intensity: (2:27 @1) + (13:18 @2) + (9:31 @3) 5.25 km (4:49 / km) +42m 4:38 / km
ahr:109 max:146 shoes: Asics Gel - Fuji Racer 3

ITW
5 PM

Running warm up/down 11:38 intensity: (41 @0) + (3:10 @1) + (7:24 @2) + (23 @3) 2.32 km (5:01 / km) +171m 3:40 / km
ahr:126 max:140 shoes: Asics Gel - Fuji Racer 3

Running hills 38:58 intensity: (16 @0) + (8 @1) + (2:19 @2) + (18:53 @3) + (17:22 @4) 8.01 km (4:52 / km) +126m 4:30 / km
ahr:151 max:163 shoes: Asics Gel - Fuji Racer 3

Running warm up/down 16:05 intensity: (36 @0) + (7:35 @1) + (4:54 @2) + (1:43 @3) + (1:17 @4) 3.02 km (5:19 / km) +5m 5:17 / km
ahr:126 max:159 shoes: Asics Gel - Fuji Racer 3

Wednesday Mar 1, 2017 #

7 AM

Running 22:12 intensity: (1:28 @0) + (3:18 @1) + (16:26 @2) + (1:00 @3) 4.54 km (4:53 / km) +57m 4:36 / km
ahr:128 max:142 shoes: Skechers Gomeb Speed 3

ITW
12 PM

Running 49:07 intensity: (29 @0) + (29 @1) + (41:33 @2) + (6:36 @3) 11.19 km (4:23 / km) +8m 4:22 / km
ahr:136 max:144 shoes: Nike Flyknit Lunar 2

Lunch run along the Trent and Canal.
6 PM

Running 26:33 intensity: (35 @0) + (8:53 @1) + (16:34 @2) + (31 @3) 5.37 km (4:56 / km) +171m 4:16 / km
ahr:127 max:142 shoes: Skechers Gomeb Speed 3

HFW

Tuesday Feb 28, 2017 #

7 AM

Running 26:02 intensity: (57 @0) + (1:16 @1) + (11:14 @2) + (12:26 @3) + (9 @4) 5.5 km (4:44 / km) +62m 4:29 / km
ahr:136 max:166 shoes: Adidas Adizero Adios Boost (4)

ITW
5 PM

Running 23:17 intensity: (30 @1) + (22:01 @2) + (46 @3) 5.05 km (4:37 / km) +17m 4:32 / km
ahr:134 max:144 shoes: Adidas Adizero Adios Boost (4)

HFW. Amy had to go into hospital to get checked out so had to miss track training.

Monday Feb 27, 2017 #

7 AM

Running 24:51 intensity: (40 @0) + (2:28 @1) + (15:13 @2) + (6:30 @3) 4.94 km (5:02 / km) +52m 4:47 / km
ahr:133 max:145 shoes: Skechers Gomeb Speed 3

ITW. Ended up being an extra easy day as had a late Client meeting and was then dropped at home. My body feels like that isn't a bad thing though.
7 PM

Strength and Conditioning 30:00 [1]

« Earlier | Later »