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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: АТ

In the 7 days ending Apr 23:

activity # timemileskm+mload
  Orienteering5 3:07:58 21.71(8:40) 34.93(5:23) 61089 /95c93%214.1
  Running8 2:07:14 13.55(9:24) 21.8(5:50) 15042.2
  Stretching/ Rolling7 1:45:00
  XT1 48:4912.2
  Drills3 30:127.9
  S & C1 30:007.5
  Total17 8:49:13 35.25 56.74 76089 /95c93%284.0
  [1-5]10 7:04:13
averages - sleep:8

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WeThFrSaSuMoTu

Tuesday Apr 23 #

4 PM

XT (Cycling) 48:49 [1]
shoes: Giro Triple

17.28 km (21.2 kph) +181m.

Easy ride with Niamh (so a lil slow ;)). Anyways a very nice evening, very much enjoyed.
9 PM

Stretching/ Rolling 15:00 [0]

Monday Apr 22 #

11 AM

Running warm up/down 10:30 intensity: (7:35 @1) + (2:55 @2) 1.85 km (5:41 / km)
ahr:128 max:146 shoes: VJ Irock 2

Orienteering 34:02 intensity: (46 @1) + (26 @2) + (11:33 @3) + (21:07 @4) + (10 @5) 7.03 km (4:51 / km) +106m 4:30 / km
ahr:172 max:185 shoes: VJ Irock 2

JK Relays - Minley.

Legs feeling okay, tired but moving okay. Nav was just pretty terrible today; too many little 30s mistakes and a wrong gaffle at one point. Annoyed, need to get my act together again. Team was 6th which was good.

Running warm up/down 6:27 intensity: (4:17 @1) + (2:10 @2) 0.96 km (6:42 / km) +9m 6:24 / km
ahr:132 max:146 shoes: VJ Irock 2

9 PM

Stretching/ Rolling 15:00 [0]

Sunday Apr 21 #

1 PM

Running warm up/down 10:03 intensity: (7:44 @1) + (2:19 @2) 1.72 km (5:50 / km) +11m 5:39 / km
ahr:130 max:144 shoes: VJ Irock 2

Drills 10:00 [1]
ahr:99 max:123 shoes: VJ Irock 2

Orienteering race 1:14:35 intensity: (24 @1) + (5 @2) + (10:04 @3) + (1:03:56 @4) + (6 @5) ** 14.39 km (5:11 / km) +244m 4:47 / km
ahr:176 max:186 spiked:27/29c shoes: VJ Irock 2

JK Long - Cold Ash.



Started and legs were immediately tired and had no terrain give. Plod was the only option. First half very uneventful. Caught Eddie at 13, messed up 15, Eddie got away, plodding the long leg, still plodding the long leg, still long leg... diverted back to the water point, had a wee 30s stop there for a drink, carried on, feeling okay, feeling not okay pretty quickly though, then needed a poo, then had a poo, then carried on. Final road crossing, took my time, got through the last bit just about and finish, woo!

Felt like I couldn't run fast at all most the way, plodding hard. I also felt much better last year which is annoying. Anyways got it done. Onwards and upwards.
9 PM

Stretching/ Rolling 15:00 [0]

Saturday Apr 20 #

7 AM

Running (Shakeout) 10:13 [1] 1.67 km (6:06 / km)
ahr:124 max:135 shoes: NB Summit KOM

With Niamh, nice morning.
1 PM

Running warm up/down 10:02 intensity: (6:21 @1) + (3:41 @2) 1.79 km (5:37 / km)
ahr:129 max:148 shoes: VJ Irock 2

Drills 10:00 intensity: (9:10 @1) + (50 @2)
ahr:116 max:152 shoes: VJ Irock 2

Orienteering race 25:49 intensity: (16 @1) + (7 @2) + (50 @3) + (12:12 @4) + (12:24 @5) *** 4.91 km (5:16 / km) +58m 4:58 / km
ahr:182 max:192 spiked:24/25c shoes: VJ Irock 2

JK Middle - Windmill Hill.



Found my head (kinda) again. A good run but got scrappy when I caught Tom up. Running well though.

Running warm up/down 10:05 intensity: (48 @1) + (9:04 @2) + (13 @3) 1.61 km (6:16 / km) +3m 6:13 / km
ahr:146 max:158 shoes: VJ Irock 2

9 PM

Stretching/ Rolling 15:00 [0]

Friday Apr 19 #

Event: JK 2019
 
7 AM

Running (Shakeout) 10:54 [1] 1.96 km (5:35 / km)
ahr:128 max:136 slept:8.0 shoes: NB Summit KOM

Avec Niamh and some doggos.
1 PM

Running warm up/down 10:01 intensity: (6:10 @1) + (3:51 @2) 1.88 km (5:20 / km) +4m 5:17 / km
ahr:131 max:148 shoes: NB Zante V4

Drills 10:12 intensity: (9:28 @1) + (44 @2)
ahr:116 max:151 shoes: NB Zante V4

Orienteering race 17:28 intensity: (14 @1) + (7 @2) + (23 @3) + (9:27 @4) + (7:17 @5) *** 4.11 km (4:15 / km) +11m 4:12 / km
ahr:181 max:191 spiked:29/31c shoes: NB Fuelcell Impulse

JK Sprint - Aldershot Barracks



2 * 1 minute mistakes. Lost my head completely today.

Running warm up/down 9:45 intensity: (6:55 @1) + (2:50 @2) 1.46 km (6:42 / km)
ahr:133 max:142 shoes: NB Zante V4

9 PM

Stretching/ Rolling 15:00 [0]

Thursday Apr 18 #

10 AM

Running 30:25 intensity: (16:02 @1) + (14:23 @2) 5.5 km (5:32 / km) +90m 5:07 / km
ahr:135 max:150 slept:8.0 shoes: NB Summit KOM

Easy 30' on the farm tracks. Was plodding along nicely in the sun, this was just to stretch the legs really before travelling this afternoon!
10 PM

Stretching/ Rolling 15:00 [0]

Wednesday Apr 17 #

2 PM

S & C 30:00 [1]
slept:8.0

Core + Maintenance. Less core, more maintaining.
6 PM

Running warm up/down 7:10 intensity: (7:07 @1) + (3 @2) 1.14 km (6:19 / km) +34m 5:30 / km
ahr:126 max:140 shoes: VJ Irock 2

Orienteering 36:04 intensity: (42 @1) + (15:09 @2) + (20:13 @3) *** 4.5 km (8:01 / km) +192m 6:37 / km
ahr:155 max:171 spiked:9/10c shoes: VJ Irock 2

LOC Classic - Holme Fell - Results



A nice little trot round, nav very good although I took a few dodgy routes. HR higher than I would have liked. A well, felt easy enough.
*Pretty rare to make a mistake on the run-in...!

Running warm up/down 1:39 [1] 0.27 km (6:04 / km)
ahr:127 max:136 shoes: VJ Irock 2

10 PM

Stretching/ Rolling 15:00 [0]

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