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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 7 days ending May 20, 2018:

activity # timemileskm+m
  Running9 4:31:15 32.0(8:29) 51.5(5:16) 506
  Orienteering3 3:01:16 17.79(10:12) 28.62(6:20) 824
  Strength and Conditioning1 28:33 0.25(1:55:44) 0.4(1:11:55)
  Total10 8:01:04 50.03(9:37) 80.52(5:58) 1330
  [1-5]10 7:13:19

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Sunday May 20, 2018 #

11 AM

Running warm up/down 20:56 intensity: (6:29 @0) + (10:07 @1) + (3:58 @2) + (22 @3) 2.1 km (9:58 / km) +4m 9:52 / km
ahr:107 max:141 shoes: VJ Bold (2)

Orienteering race 34:15 intensity: (21 @2) + (19 @3) + (33:35 @4) 6.5 km (5:16 / km) +92m 4:55 / km
ahr:163 max:167 shoes: VJ Bold (2)

JK Relay

Team desimated by injury. On second leg and over 12mins down when I went out. Pushed on at the start, lost ~20s on 4 getting initially on the wrong hill but otherwise fine through to 7. Was a bit on the edge though as was tired and not navigating as securely as of late. Consequently lost ~20-30s on 8, 9 and 10 where my speed also dropped and lost a bit of drive. Bit of a slog to the end from there. Nice forest but would have been more enjoyable had I felt more spritely.

http://www.soa.routegadget.co.uk/rg2/#72&course=1&...

Running warm up/down 9:30 intensity: (1 @0) + (9:29 @1) 1.27 km (7:30 / km) +2m 7:26 / km
ahr:115 max:121 shoes: VJ Bold (2)

Saturday May 19, 2018 #

Event: British Orienteering Championships (UKOL) / Relay Championships
 
12 PM

Running warm up/down 18:57 intensity: (28 @0) + (5:15 @1) + (10:31 @2) + (2:43 @3) 2.63 km (7:13 / km) +75m 6:19 / km
ahr:128 max:152 shoes: VJ Bold (2)

Orienteering race 1:43:30 intensity: (1:31:30 @4) + (12:00 @5) 16.76 km (6:11 / km) +616m 5:13 / km
ahr:162 max:173 shoes: VJ Bold (2)

BOC Long @ Balmoral

13th - Early mistakes at 1 (2min), RC on 2 (1min), 5 (1min), 9 (30s) and a few seconds on 10. Then mostly ok bar ~ 30s at 20 and 27. No energy throughout which I can only put down to the poor sleep I have had all week. Really struggled from 21.

http://www.soa.routegadget.co.uk/rg2/#71&route=500...

Running warm up/down 8:52 intensity: (4:16 @0) + (4:36 @1) 0.7 km (12:40 / km) +10m 11:49 / km
ahr:101 max:116 shoes: VJ Bold (2)

Friday May 18, 2018 #

6 PM

Orienteering 43:31 intensity: (2:06 @0) + (27:41 @1) + (12:41 @2) + (1:03 @3) 5.36 km (8:07 / km) +116m 7:19 / km
ahr:119 max:142 shoes: VJ Bold (2)

Wednesday May 16, 2018 #

7 AM

Running 21:54 intensity: (50 @0) + (2:38 @1) + (14:03 @2) + (4:23 @3) 4.98 km (4:24 / km) +49m 4:11 / km
ahr:132 max:146 shoes: NB Fresh Foam Zante V2

5 PM

Running 23:25 intensity: (33 @0) + (12:08 @1) + (10:44 @2) 4.75 km (4:56 / km) +165m 4:12 / km
ahr:123 max:138 shoes: NB Fresh Foam Zante V2

Tuesday May 15, 2018 #

6 AM

Running 9:30 intensity: (18 @0) + (1:24 @1) + (6:41 @2) + (1:07 @3) 1.94 km (4:54 / km) +23m 4:38 / km
ahr:130 max:142 shoes: Adidas Adizero Takumi Sen (#2)

Strength and Conditioning 28:33 intensity: (25:36 @0) + (2:57 @1) 0.4 km (1:11:55 / km)
ahr:86 max:115 shoes: Adidas Adizero Takumi Sen (#2)

Running 19:33 intensity: (1:07 @0) + (2:02 @1) + (11:38 @2) + (4:46 @3) 4.48 km (4:22 / km) +49m 4:08 / km
ahr:133 max:151 shoes: Adidas Adizero Takumi Sen (#2)

5 PM

Running warm up/down 24:47 intensity: (1:34 @0) + (11:33 @1) + (11:40 @2) 5.13 km (4:50 / km) +25m 4:43 / km
ahr:123 max:138 shoes: Adidas Adizero Takumi Sen (#2)

6 PM

Running intervals 34:26 intensity: (2:49 @0) + (8:42 @1) + (3:10 @2) + (5:52 @3) + (13:38 @4) + (15 @5) 6.17 km (5:35 / km) +2m 5:34 / km
ahr:138 max:171 shoes: Adidas Adizero Takumi Sen (#2)

8 x 500m (2mins), 4 x 300m (1min)

Felt pretty shattered towards the end and pace dropped off last two.

Running warm up/down 17:56 intensity: (16 @0) + (9:37 @1) + (8:03 @2) 3.69 km (4:51 / km) +5m 4:49 / km
ahr:123 max:138 shoes: Adidas Adizero Takumi Sen (#2)

Monday May 14, 2018 #

7 AM

Running 24:51 intensity: (55 @0) + (3:48 @1) + (18:50 @2) + (1:18 @3) 5.3 km (4:42 / km) +65m 4:25 / km
ahr:131 max:144 shoes: Sketchers Go Run Gen.5

ITW
5 PM

Running 36:38 intensity: (27 @0) + (2:12 @1) + (26:16 @2) + (7:43 @3) 8.37 km (4:23 / km) +32m 4:18 / km
ahr:134 max:151 shoes: Sketchers Go Run Gen.5

Cruise home inc round the res in the sun, feeling decent.

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