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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: АТ

In the 7 days ending Apr 18, 2017:

activity # timemileskm+mload
  Orienteering5 3:04:45 23.03(8:01) 37.07(4:59) 60453 /63c84%272.0
  Running5 1:39:47 8.9(11:12) 14.33(6:58) 9940.3
  Stretching/ Rolling4 1:05:00
  XT1 50:0025.0
  S & C2 31:007.8
  Total12 7:10:32 31.94 51.4 70353 /63c84%345.0
  [1-5]8 6:05:32
averages - sleep:8

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WeThFrSaSuMoTu

Tuesday Apr 18, 2017 #

11 AM

XT 50:00 [2]
slept:7.0 (rest day)

Recovery swim, back on 100 lengths and all in good time :)

Got a flat tyre on the way home last night and had to wait 2 hours to be rescued so got home after midnight instead of at 9pm and I didn't get the massive recovery sleep I was after :(
9 PM

S & C (Core) 20:00 [1]
ahr:101 max:126

Left it a tad late, tough as always.

Monday Apr 17, 2017 #

10 AM

Running warm up/down 11:03 intensity: (10:57 @1) + (6 @2) 0.88 km (12:34 / km) +4m 12:19 / km
ahr:111 max:145 shoes: Inov8 X Talon 225 #2

Orienteering race 34:54 intensity: (39 @1) + (1:17 @2) + (14:32 @3) + (18:00 @4) + (26 @5) *** 7.32 km (4:46 / km) +194m 4:13 / km
ahr:172 max:188 shoes: Inov8 X Talon 225 #2

JK Relays - First leg men's open - Map / Results

Wasn't expecting much from the legs but felt alright and was just behind Fred and Finlay for most the way, 20s down on Fred at #17 then screwed up #18 royally; ran on the other gaffles line and then tried to make stuff fit which it didn't. 3 mins binned.
Hey ho, quite pleased that I was with the pack for the most the way and good fun with Finlay at the end on the run in after his quite impressive bonk after the spectator control... Just need to focus on my own race more next time!!

Running warm up/down 5:38 intensity: (3:22 @1) + (2:16 @2) 0.99 km (5:42 / km) +29m 4:58 / km
ahr:140 max:152 shoes: Saucony Peregrine 6

Testing new shoes

Sunday Apr 16, 2017 #

Note

Bagged myself a nice new pair of Saucony Peregrine 6's from the raffle at prize giving. Been looking for a pair of trail shoes for a while so this was quite handy :)
12 PM

Running warm up/down 20:45 [2] 2.86 km (7:15 / km) +1m 7:15 / km
shoes: Inov8 X Talon 225 #2

Orienteering race 1:12:00 [5] ** 14.72 km (4:54 / km) +204m 4:35 / km
shoes: Inov8 X Talon 225 #2

JK Long - 3rd - Map / Results

I was a victim of Captain Mc Bonkface today, never have I felt so weak after 35 mins. Gel at the crossing helped for about 5 mins then more death plodding till the end. Also was being scrappy AF in a lot of the circles and just generally not with it for most the course. Quite lucky to have caught Grey up at #6 so I could keep some pace up on tracks.

More long runs and strength training needed!
9 PM

Stretching/ Rolling 14:00 [0]

Saturday Apr 15, 2017 #

12 PM

Running warm up/down 22:08 intensity: (12:32 @1) + (9:18 @2) + (18 @3) 3.3 km (6:43 / km) +44m 6:18 / km
ahr:138 max:165 shoes: VJ Supra 2

Orienteering race 25:41 intensity: (10 @1) + (6 @2) + (56 @3) + (10:16 @4) + (14:13 @5) ** 5.22 km (4:55 / km) +54m 4:41 / km
ahr:183 max:196 spiked:17/22c shoes: VJ Supra 2

JK Middle - 4th - Map / Results

Started well, going well up until #8. Then the next four controls time was just going out the window losing most my time to Fred and Finlay. Also bad routes at the end and way too much meerkatting dropped me even more time. Overall a fairly average run and once again just not fast enough physically!

Running warm up/down 13:11 intensity: (1:50 @1) + (10:24 @2) + (57 @3) 2.47 km (5:21 / km) +13m 5:12 / km
ahr:150 max:162 shoes: VJ Supra 2

9 PM

Stretching/ Rolling 17:00 [0]

Friday Apr 14, 2017 #

Event: JK 2017 - Jan Kjellström International Festival of Orienteering
 
1 PM

Running warm up/down 16:04 intensity: (9:51 @1) + (3:42 @2) + (2:31 @3) 1.89 km (8:29 / km) +3m 8:26 / km
ahr:137 max:173 shoes: Adidas Adizero Boston 6

Orienteering race 16:54 intensity: (16 @1) + (5 @2) + (33 @3) + (4:33 @4) + (11:27 @5) *** 4.32 km (3:55 / km) +4m 3:54 / km
ahr:186 max:195 spiked:25/28c shoes: Adidas Adizero Boston 6

JK Sprint - 4th - Map 1 / Map 2 / Results

A fairly good run technically although don't think I got enough of the routes right, one 15s blunder at 24 pushed me off the podium but 3rd Brit in M18 so not a disaster. I guess I'm just not quick enough to really compete yet!



I took 6 / 11 route choices which were the 'right ones; at least that's more than half, obviously much routechoice work to be done.

Running warm up/down 4:34 intensity: (30 @1) + (3:11 @2) + (53 @3) 0.83 km (5:29 / km) +1m 5:26 / km
ahr:153 max:164 shoes: Adidas Adizero Boston 6

9 PM

Stretching/ Rolling 17:00 [0]

Thursday Apr 13, 2017 #

9 PM

Stretching/ Rolling 17:00 [0]
(rest day)

Travelling and taking my third rest day this week... Being ill hasn't been great but at least the legs should be fresh and I'm feeling almost better now.

Wednesday Apr 12, 2017 #

8 AM

S & C (Maintenance) 11:00 [1]
ahr:84 max:113 slept:9.0

6 PM

Running warm up/down 6:24 intensity: (4:08 @1) + (2:16 @2) 1.12 km (5:44 / km) +3m 5:40 / km
ahr:135 max:152 shoes: VJ Supra 2

Orienteering 35:16 intensity: (24 @1) + (18:02 @2) + (16:50 @3) *** 5.5 km (6:25 / km) +148m 5:39 / km
ahr:160 max:174 spiked:11/13c shoes: VJ Supra 2

LOC Tech Race - Bishops Woods - Map / Results

Reaaaallllyyyy nice woods, super clean underfoot and some nice contour detail. Was Oing well apart from a few in the circle slip ups at #4 and #8 and legs feeling V fresh. Chest and lungs and throat not too bad either, hopefully will have cleared by Friday. Also forgot to restart my Garmin after a cheeky forest dump in the dark green after 10...

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