Attackpoint AR - performance and training tools for adventure athletes

Training Log: PeterM

In the last 7 days:

activity	#	time	miles		km		+m	load
Running	12	8:04:57	60.86	(7:58)	97.95	(4:57)	511	68705.1
Strength and Conditioning	3	2:10:00						17095.0
Orienteering	5	2:06:21	17.67	(7:09)	28.44	(4:27)	72	21213.6
Total	14	12:21:18	78.53		126.39		583	107013.7
[1-5]	13	11:06:17

2:49

0:00

Monday Apr 22 #

7 AM

Strength and Conditioning 1:05:00 [3]

New sesh today which is always fun.

8 AM

Running 55:49 11.31 km (4:56 / km) +82m 4:46 / km
ahr:129 max:142 shoes: Nike Pegasus 40 #2

Hill laps. It’s so dry - about time after a seriously soggy winter. Saw the unicycle guy again - he really unnerves for some reason.

5 PM

Running 48:55 [2] 11.29 km (4:20 / km) +38m 4:16 / km
ahr:142 max:154 shoes: Nike Pegasus 40 #2

Grantchester. Bumped into Ewan then did some map reading from European unis sprint final, when I broke the world record for most expletives used in a 5 min period whilst warming down after I mp’ed. Still, it was a cracking sprint course.

Sunday Apr 21 #

9 AM

Running 13:16 2.66 km (5:00 / km) +27m 4:45 / km
ahr:129 max:148 shoes: Nike Pegasus 40 #2

Orienteering 8:07 2.25 km (3:36 / km)
ahr:156 max:186 shoes: Nike Pegasus 40 #2

4 x mass start intervals with the boys. More typical housing estate vibes - good to practice some speedy sprint and a nice contrast from yesterday.
The main aim was to do more front running and seize the initiative a bit more, which was mostly pretty successful. Pushed hard and made sure I was always ahead of myself.
Very nearly killed Euan when finishing the second rep but luckily we managed to avoid a potentially legendary smash.
Lacked a bit of attack at one point, so that’s something to think about. I wore the clompers to protect the achilles - it was a bit grumpy after yesterday. Good call - really need to replace the streaks though.

Running 13:00 2.16 km (6:01 / km) +8m 5:55 / km
ahr:120 max:138 shoes: Nike Pegasus 40 #2

In between

Orienteering 7:52 [4] 2.19 km (3:35 / km)
ahr:129 max:160 shoes: Nike Pegasus 40 #2

Part 2 of these ints. See above.

Running 7:48 1.52 km (5:08 / km)
ahr:138 max:157 shoes: Nike Pegasus 40 #2

12 PM

Running 14:35 [2] 2.81 km (5:12 / km) +14m 5:04 / km
ahr:134 max:152 shoes: Nike Pegasus 40 #2

WU with Jonny. James Hoad is an animal - what a run.

Orienteering 26:44 6.68 km (4:00 / km)
ahr:162 max:175 shoes: Nike Pegasus 40 #2

3x solo ints. Tired by now so kept it very much at cruise+, but that was good enough to make it worthwhile. Generally taking the right routes and executing well - only one actual mistake of around 8secs.
Everything’s on the map, just need to read it.

Running 13:59 2.51 km (5:34 / km) +4m 5:31 / km
ahr:130 max:142 shoes: Nike Pegasus 40 #2

Collecting and WD with Jonny and Will. Great weekend - thanks to Tom for organising! Lovely part of the world.

Saturday Apr 20 #

10 AM

Running 20:50 4.04 km (5:09 / km) +16m 5:03 / km
ahr:125 max:140 shoes: Nike Pegasus 40 #2

Orienteering 32:50 5.29 km (6:12 / km) +23m 6:04 / km
ahr:139 max:179 shoes: Nike Streakfly

Bath uni mass start sprintervals
Good on #1, lacking drive at points but reading well. I then picked good routes and struck out on my own on #2, which was nice. #3 was less good, not being active enough and poor planning.
Then we entered the multi-level madness on #4. Great fun, but a bit of geeking would have helped greatly. I got slightly done by some works on the excellent route I picked to #3 and overcomplicated things to #5. However I redeemed myself with an outstanding route to the last control to sneak ahead of the chasers.
Cracking courses - loved the area. At points I was great and at points I was being a sheep. Active nav always key in sprint.

C • Multi layered 4

Running 17:20 2.89 km (6:00 / km) +20m 5:48 / km
ahr:122 max:142 shoes: Nike Streakfly

WD with the lads, trying to get our heads around the multi-level.

2 PM

Running 19:05 [2] 3.83 km (4:59 / km) +36m 4:46 / km
ahr:140 max:152 shoes: Nike Pegasus 40 #2

WU with some donuts from a local beemer driver.

Orienteering 21:00 4.79 km (4:23 / km) +47m 4:11 / km
ahr:166 max:190 shoes: Nike Streakfly

Bristol uni - 3 chasing intervals
Another fantastic area and on #1 and #3 I was much better - active navigating and reading ahead. Struggled on the second and failed to read all possible routes - need to take the time.
Maybe I was just getting distracted by flurry’s absolute violation of artificial barriers. Great fun.

Running 23:44 3.97 km (5:59 / km) +99m 5:19 / km
ahr:134 max:150 shoes: Nike Pegasus 40 #2

WD with flurry.

Friday Apr 19 #

7 AM

Running 49:06 10.01 km (4:54 / km) +40m 4:49 / km
ahr:132 max:145 shoes: Nike Pegasus 40 #2

Chlaps with milly, with a guest appearance from George and zara. Not the most inspired route but cam soft surface options are limited.
I only got shouted at twice for ‘going the wrong way’, so I’ll consider that a win.

C • soft surfaces 6

C • Grange road fields are open for business again 2

6 PM

Strength and Conditioning 25:00 [0]

Thursday Apr 18 #

6 AM

Running 48:58 [2] 10.75 km (4:33 / km) +29m 4:30 / km
ahr:139 max:153 shoes: Nike Pegasus 40 #2

Fen ditton. Fresh, but so sunny and nice. Byron was a wild guy.

C • Byron 4

11 AM

Running 20:25 4.54 km (4:30 / km)
ahr:141 max:152 shoes: Nike Pegasus 40 #2

WU. Quite literally reeling from the mind numbing boredom of filling out CUOC’s sport centre grant application.

Orienteering 29:48 7.24 km (4:07 / km) +2m 4:07 / km
ahr:168 max:183 shoes: Nike Pegasus 40 #2

Return of the woc loop.
6:47, 6:27, 6:44, 6:39
Interesting stuff. I took the map of the course with me on the first two, just to get my head back into the route and make sure it was memorised. Then for reps 3 and 4 I took different maps to read the routes from: Finnish champs quali and European Unis quali, aka the James Ackland Dibber Smackdown.
Surprised by the difference between #1 and #2. Suggests what I suspected, that I need more sprint style on warm up to get me in gear? The map reading on #3 and #4 was interesting, definitely felt more comfortable on #4, which may just be because the Finnish map was of a printing quality so gash it hurts.
Probably best not to overanalyse, but the map reading at speed is a good thing to work on and this felt like a good way to do it, so I’m happy with that.
Pleased with this again. Wore the clompers to protect the ankle, which was all good. Onwards.

C • #1 and #2 2

Running 11:21 [2] 2.22 km (5:07 / km) +8m 5:02 / km
ahr:143 max:149 shoes: Nike Pegasus 40 #2

WD, past murder street.

Wednesday Apr 17 #

7 AM

Running 17:08 [2] 3.5 km (4:54 / km) +11m 4:50 / km
ahr:139 max:148 shoes: Nike Pegasus 40 #2

To gym

Strength and Conditioning 40:00 [0]

Featuring a bonus appearance from Josh. Feeling pretty inadequate doing exercises next to undoubtedly the most jacked harey (slim pickings to be fair).

8 AM

Running 38:47 7.86 km (4:56 / km) +68m 4:44 / km
ahr:132 max:143 shoes: Nike Pegasus 40 #2

Chlaps

5 PM

Running 50:51 10.1 km (5:02 / km) +13m 5:00 / km
ahr:128 max:141 shoes: Nike Pegasus 40 #2

Grantchester with Maya and Ellie. The cows are back - hurrah.

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