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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Lexc

In the 7 days ending May 8, 2017:

activity # timemileskm+mload
  Running6 4:11:23 31.49(7:59) 50.68(4:58) 1032193.8
  Orienteering1 1:28:10 7.59(11:37) 12.21(7:13) 46066.1
  Total6 5:39:33 39.08(8:41) 62.89(5:24) 1492259.9

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Monday May 8, 2017 #

1 PM

Running 52:23 [3] 11.97 km (4:23 / km) +216m 4:01 / km

Nice with Freddie - around the seat, around the meadows. Finished it off with a nice ice cream <3 good run.

Sunday May 7, 2017 #

6 PM

Running 1:10:33 [3] 15.16 km (4:39 / km) +209m 4:21 / km
ahr:156 max:181 shoes: Nike Flyknit Racer

Sun(ny) day fun day. (with Lydia)

Look what happens when ya go for a run with a track runner haha... really, really nice run seeing the sights of edinburgh and then popping over to the new town and down near the botanical gardens - very enjoyable and dropped some dirt over the last couple of km because why not :) What I needed today.

Still not quite B+B though!

A few cheeky 5:30plus/km's in there whenever we hit a hill ;)

Saturday May 6, 2017 #

1 PM

Running 12:05 [3] 1.87 km (6:28 / km) +91m 5:12 / km
ahr:139 max:166

WUP

Orienteering 1:28:10 [3] 12.21 km (7:13 / km) +460m 6:05 / km
ahr:172 max:196

Hmm something isn't right - this was awful...

Started well to #1, nailing my route. Took a poor line out of #2, indecisive about my route choice and ended up changing my mind half way through the dirty climb out of #1, but happy with my choice. Was stupid and lost contact over the open downhill, eventually hitting what I thought was the right crossing point. In reality i'd drifted pretty far right and was about 150m out. Dropped down and realised my mistake soon, relocated, got across the slope and finally into the control (2:30mins). Good to #3, nice plan, nice execution. Poor to #4, alright plan but couldn't really see the map in the 1:15 detail. Got a little lost with where I was and ended up one reentrant over. Relocated alright and got it (1min). Good to #5 but quite slow into the control as I wasn't entirely sure which thing was the control site. Good to #6 till I saw a drinks control down to my right - presumed as my control was a drinks control that this was it - turns out it wasn't - it was basically where I was before annoyingly (1min).

Then a beefy long leg - running pretty well with a good route choice and a good execution till right at the end when I dropped down to far to the left - no plan or attack point for my entrance was a stupid move. 2:30mins lost according to my GPS - really annoyed with that as generally it was a well executed leg. Took my gel after this and it all went wrong.... Lack of a plan or direction or anything tbh lost me a stupid 2min on the short leg after the long one and I was feeling bad... I was basically still in the mix after the long leg so it was annoying to just watch everything go awfully after my gel.

Indecisive out of #8 again with the route choice... Eventually decided to go left of the lake but again, poor, sloppy compass work meant I hit the uncrossable fence a little down, lost about a minute coming back up the fence and crossing at the top... Good after that to #9, good to #10, awful to #11 on the compass and plan - just sort of running down the hill because it was fun and fast.... came up about 200m south of the control and so had to fix that once id located. another easy minute blown. Good around the next couple of controls splitting well but just feeling like there wasn't must point anymore. Really decent coming back into the spectator control, think the people got me back into race mode for a bit. Took the path option to #17 which turned out to be a bad idea and a dirty climb losing time - #18 was on the wrong ridge losing a bit of time. Lost another couple of minutes over the last controls just through being deeeead.

Not ideal, not orienteering well ahhh - losing so much time on not doing the basic orienteering processes - plan. direction. picture. attackpoints. Follows the similar lines of these selection races of potential to have good results but failing to get it done properly! Physically feeling very poor atm also. hmmpf.

Friday May 5, 2017 #

Note
(rest day)

Thursday May 4, 2017 #

6 PM

Running 20:00 [3] 2.0 km (10:00 / km)
shoes: Nike Vomero 10

Drillz

Wednesday May 3, 2017 #

2 PM

Running 52:26 [3] 10.4 km (5:03 / km) +261m 4:29 / km
ahr:150 max:172 shoes: Nike Vomero 10

Nice B+B with Lydia - got a nosebleed half way through which I'm sure was attractive. Lovely day for it.

Tuesday May 2, 2017 #

6 PM

Running warm up/down 15:00 [2] 3.0 km (5:00 / km) +70m 4:29 / km
ahr:146 max:157 shoes: Nike Vomero 10

Following some mates trying out sprint orienteering then to the hill rep bit to meet freddie and the EAC crew

Running intervals 21:36 [4] 4.82 km (4:29 / km) +165m 3:50 / km
ahr:156 max:177 shoes: Nike Vomero 10

7 (out of 10) hill reps - 200m - active recovery around the loop at the bottom.

Started well but a bit sluggish from being ill last week then my weird tight chest thingy started happening, think its just left over from being ill as it hasn't really happened to me since Loughborough. Annoying but happy with the quality of the 7 reps. Was only planning on 8 anyways.

Running warm up/down 7:20 [2] 1.46 km (5:01 / km) +20m 4:42 / km
ahr:155 max:168 shoes: Nike Vomero 10

dyyin

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