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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TimM

In the 11 days ending Aug 9, 2015:

activity # timemileskm+m
  Running13 6:32:51 38.24(10:16) 61.54(6:23) 842
  Orienteering6 3:44:31 21.94(10:14) 35.31(6:21) 61744 /53c83%
  Total13 10:17:22 60.18(10:16) 96.85(6:22) 145944 /53c83%
  [1-5]13 10:11:17

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Sunday Aug 9, 2015 #

Note

It's going to take ages to get through the past couple of weeks

Saturday Aug 8, 2015 #

Note

Past two weeks in Scotland have been tonnes of fun, training, racing and bits inbetween. Learnt a lot during Badaguish and entered the six days pretty dialled in. Mostly poor performances though which is annoying, clean run today though put performance over result. Results all a bit skewed anyway due to tracks / performance enhancing start changes. WOC was awesome to watch, shame it wasn't 5-10 years later.
10 AM

Running 19:58 intensity: (52 @1) + (2:57 @2) + (12:54 @3) + (3:15 @4) 2.61 km (7:39 / km) +213m 5:26 / km
ahr:155 max:174

Orienteering 1:00:30 intensity: (23 @1) + (5 @2) + (12:38 @3) + (47:24 @4) 7.66 km (7:54 / km) +239m 6:50 / km
ahr:173 max:183

11 AM

Running 4:19 intensity: (1:03 @1) + (3:16 @2) 0.66 km (6:31 / km) +3m 6:22 / km
ahr:129 max:140


S6D - Day 6 Glen Affric - C35 - Splits

Friday Aug 7, 2015 #

1 PM

Running 17:23 intensity: (21 @0) + (1:34 @1) + (4:29 @2) + (10:12 @3) + (47 @4) 3.46 km (5:02 / km) +91m 4:27 / km
ahr:145 max:172

Running 1:15:45 intensity: (15 @0) + (10 @1) + (26 @2) + (30:42 @3) + (44:12 @4) 9.27 km (8:10 / km) +276m 7:07 / km
ahr:169 max:182

3 PM

Running 4:17 intensity: (33 @1) + (1:50 @2) + (1:54 @3) 0.69 km (6:11 / km)
ahr:137 max:157


S6D - Day 5 Glen Affric - C35 - Splits

Thursday Aug 6, 2015 #

9 AM

Running 22:52 intensity: (1:33 @0) + (6:05 @1) + (9:44 @2) + (5:30 @3) 2.78 km (8:13 / km) +9m 8:05 / km
ahr:129 max:160

Running 45:47 intensity: (10 @0) + (11 @1) + (8 @2) + (1:55 @3) + (39:38 @4) + (3:45 @5) 7.72 km (5:56 / km) +40m 5:47 / km
ahr:177 max:188

Running 5:51 intensity: (14 @0) + (1:03 @1) + (4:03 @2) + (31 @3) 0.94 km (6:15 / km) +9m 5:58 / km
ahr:130 max:146


S6D - Day 4 Darnaway - C35 - Splits

Wednesday Aug 5, 2015 #

11 AM

Running 22:12 intensity: (9 @0) + (7:15 @1) + (6:20 @2) + (6:22 @3) + (2:06 @4) 2.55 km (8:42 / km) +3m 8:39 / km
ahr:137 max:176

Orienteering 34:59 intensity: (7 @0) + (12 @1) + (9 @2) + (4:51 @3) + (23:47 @4) + (5:53 @5) 5.66 km (6:11 / km) +37m 5:59 / km
ahr:177 max:190

Running 8:45 intensity: (2 @0) + (1:21 @1) + (6:38 @2) + (44 @3) 1.39 km (6:17 / km) +6m 6:09 / km
ahr:133 max:154


S6D - Day 3 Darnaway - C35 - Splits

Monday Aug 3, 2015 #

11 AM

Running 23:41 intensity: (11 @0) + (2:45 @1) + (8:35 @2) + (10:27 @3) + (1:43 @4) 3.12 km (7:35 / km) +77m 6:45 / km
ahr:143 max:175

Orienteering 42:15 intensity: (17 @1) + (11 @2) + (2:37 @3) + (32:28 @4) + (6:42 @5) 6.22 km (6:47 / km) +183m 5:55 / km
ahr:179 max:188

Running 11:18 intensity: (45 @1) + (2:02 @2) + (8:31 @3) 2.02 km (5:36 / km) +15m 5:24 / km
ahr:144 max:155


S6D - Day 2 Strathfarrar - C35 - Splits

Sunday Aug 2, 2015 #

1 PM

Running warm up/down 26:29 intensity: (20 @0) + (4:42 @1) + (9:18 @2) + (12:09 @3) 4.4 km (6:01 / km) +14m 5:56 / km
ahr:138 max:168 shoes: Inov-8 X-Talons 212 (4)

Warm up - was looking forward to this, feeling confident.

Orienteering race 50:50 intensity: (19 @1) + (8 @2) + (1:40 @3) + (42:45 @4) + (5:58 @5) 9.13 km (5:34 / km) +104m 5:16 / km
ahr:179 max:189 spiked:23/27c shoes: Inov-8 X-Talons 212 (4)

Running 5:50 intensity: (1:04 @2) + (4:46 @3) 0.98 km (5:56 / km) +9m 5:41 / km
ahr:149 max:165


S6D - Day 1 Achagour - C35 - Splits

Saturday Aug 1, 2015 #

Note

Really good week at Badaguish, some quality o on top areas like moor of alvie and loch vaa. Won't get round to updating until after the six days.

Note
(rest day)

Was entered for the open sprint but mum wanted to go back to the lodge so didn't run. Probably quite sensible anyway after last nights effort and 75km over the past 5 days.

Friday Jul 31, 2015 #

Event: WOC 2015 & Scottish 6 days
 
12 PM

Running 3:41 [2] 0.41 km (9:00 / km)

This is definitely legitimate training. Intense stuff.
5 PM

Running 21:54 [3] 4.91 km (4:28 / km) +11m 4:25 / km
shoes: Inov-8 Trailroc 255

Into Forres for the sprint qualifier from Andy's with the boys. Fun run, loving life. Sprint was great to watch, sick atmosphere and lots of cheering.
8 PM

Running 17:58 [4] 4.82 km (3:43 / km) +25m 3:38 / km
shoes: Inov-8 Trailroc 255

We got a little bit carried away on the way back. Probably a bit silly but fun anyway so who cares. Had a stop at a bridge. Feeling good.

Running warm up/down 4:41 [2] 0.79 km (5:55 / km) +3m 5:49 / km
shoes: Inov-8 Trailroc 255

Little wd.

Thursday Jul 30, 2015 #

10 AM

Running warm up/down 13:01 intensity: (9 @0) + (1:21 @1) + (3:08 @2) + (7:41 @3) + (42 @4) 2.06 km (6:20 / km) +10m 6:11 / km
ahr:148 max:171 shoes: Inov-8 X-Talons 212 (4)

Orienteering 4:14 intensity: (13 @0) + (43 @1) + (29 @2) + (2:05 @3) + (44 @4) 0.86 km (4:56 / km) +12m 4:37 / km
ahr:150 max:181 spiked:2/4c shoes: Inov-8 X-Talons 212 (4)

Loch Vaa Intervals - https://www.youtube.com/watch?v=ytzMyl0qK8Y&fe...

First one mass start, of course legged it down the track when not the best idea. Error on 1, Mark nailed his prediction as to what was going to happen - knoll to the west. The rest was tucked in behind Alex and Andy, checking rough compass and general picture but not a lot of oing going on for me - over the limit and out of control.

Orienteering 7:25 intensity: (21 @1) + (43 @2) + (16 @3) + (3:23 @4) + (2:42 @5) 1.36 km (5:28 / km) +10m 5:16 / km
ahr:174 max:186 spiked:2/3c shoes: Inov-8 X-Talons 212 (4)

2nd one, 15secs intervals. Right on the limit this time - so much fun. Just about to pick out the key shapes and good direction. Picked a nice line to 2 then cocked up the last one. Needed to take a few more seconds to concentrate on my orienteering not everyone else's. So much fun.

Orienteering 7:19 intensity: (12 @1) + (8 @2) + (47 @3) + (6:12 @4) 1.2 km (6:05 / km) +17m 5:41 / km
ahr:173 max:181 spiked:4/6c shoes: Inov-8 X-Talons 212 (4)

3rd one, minute intervals. Wanted to keep same temp and just about did. Some good orienteering. Simple details, good direction, looking up. Stuffed the direction on 5 somehow and 7 should have attacked from below to be safer rather than dropping onto it.

Running warm up/down 9:10 intensity: (26 @1) + (2:57 @2) + (5:47 @3) 1.68 km (5:27 / km) +11m 5:17 / km
ahr:144 max:162 shoes: Inov-8 X-Talons 212 (4)

Warm down. More good chat, loving life. Feeling good physically.
2 PM

Running warm up/down 18:00 intensity: (2:18 @0) + (4:40 @1) + (8:53 @2) + (2:09 @3) 2.69 km (6:42 / km) +13m 6:32 / km
ahr:124 max:153 shoes: Inov-8 X-Talons 212 (4)

Good warm up with the boys.

Orienteering 16:59 intensity: (3 @0) + (8 @1) + (9 @2) + (1:06 @3) + (13:35 @4) + (1:58 @5) 3.23 km (5:16 / km) +15m 5:09 / km
ahr:178 max:186 spiked:13/13c shoes: Inov-8 X-Talons 212 (4)

Rerunning the forest test from the first day at Moor of Alvie. Had a clear picture of the whole course, knew what I wanted to do and felt better physically than back then. Still lost some seconds here and there but on the whole really good and a lot of fun! Heart rate just stays high all the way. Haven't felt confident orienteering in a long time so this week was great for that!

Running warm up/down 9:59 intensity: (1:05 @1) + (6:57 @2) + (1:57 @3) 1.58 km (6:19 / km) +4m 6:15 / km
ahr:134 max:156 shoes: Inov-8 X-Talons 212 (4)

Feeling good, warm down with Ali. Insane scenery around here.

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