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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: JamieG

In the 28 days ending Feb 28, 2022:

activity # timemileskm+m
  Orienteering 9 8:38:26 42.27(12:16) 68.03(7:37) 2055
  Running 19 8:05:02 58.18(8:20) 93.63(5:11) 1290
  Total21 16:43:28 100.46(9:59) 161.67(6:12) 3345
  [1-5]21 16:38:15
averages - sleep:7

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Wednesday Feb 23, 2022 #

9 AM

Running 11:59 intensity: (7 @2) + (4:20 @3) + (4:23 @4) + (3:09 @5) 2.54 km (4:44 / km) +54m 4:16 / km
ahr:169 max:194

XC cancelled. Run home from school.
3 PM

Running 40:41 intensity: (4:26 @3) + (36:13 @4) + (2 @5) 8.41 km (4:50 / km) +155m 4:26 / km
ahr:166 max:180

Run instead of XC. Calfs tight and sore throat.

Tuesday Feb 22, 2022 #

7 PM

Running intervals (Central AC ) 47:58 intensity: (12 @0) + (11 @1) + (2:36 @2) + (19:42 @3) + (18:54 @4) + (6:23 @5) 9.44 km (5:05 / km) +80m 4:52 / km
ahr:161 max:190

30mins of alternate 450m reps. Good consistent pace and was going to save myself for XC tomorrow although probably could have eaten more so ended up not pushing too hard anyway.

Sunday Feb 20, 2022 #

10 AM

Orienteering 46:00 intensity: (38 @0) + (24 @1) + (5:24 @2) + (13:29 @3) + (24:46 @4) + (1:19 @5) 5.22 km (8:49 / km) +262m 7:03 / km
ahr:158 max:189 slept:7.0

Saturday Feb 19, 2022 #

10 AM

Running 5:21 intensity: (12 @1) + (2:36 @2) + (2:33 @3) 1.01 km (5:19 / km) +8m 5:06 / km
ahr:135 max:143

Orienteering 20:13 intensity: (3:01 @2) + (2:10 @3) + (14:42 @4) + (20 @5) 3.16 km (6:24 / km) +122m 5:22 / km
ahr:164 max:181

6 PM

Running 18:01 intensity: (11 @0) + (46 @1) + (8:55 @2) + (8:09 @3) 2.8 km (6:27 / km) +155m 5:03 / km
ahr:136 max:152

Orienteering race (British Night Championshi) 59:14 intensity: (19 @2) + (1:01 @3) + (56:15 @4) + (1:39 @5) 7.84 km (7:33 / km) +288m 6:23 / km
ahr:173 max:184 slept:7.0

5th place. Pretty happy with this result although could have been better. First 6 controls were good although when it came to the faster downhill controls didn't slow down and resulted in nav errors including missing 7 as my plan was to run and find it, running to 9 before 8, searching on the first rather than second wall on 10, running past 11 and struggling to find 13 and 14 only being 10m from the control. Feeling very good running wise on the course on the flats and downhills, as well definitely getting better at the hills. Calf did feel sore prior to the race but was okay once running.

Running 5:46 intensity: (17 @2) + (41 @3) + (4:48 @4) 0.89 km (6:30 / km)
ahr:161 max:172

Friday Feb 18, 2022 #

11 AM

Running 10:33 intensity: (14 @0) + (7 @1) + (4:18 @2) + (5:54 @3) 1.6 km (6:37 / km) +53m 5:40 / km
ahr:138 max:153

Orienteering 1:30:12 intensity: (17 @1) + (7:46 @2) + (52:45 @3) + (29:24 @4) 9.47 km (9:32 / km) +369m 7:58 / km
ahr:153 max:176

Thursday Feb 17, 2022 #

11 AM

Running 12:26 intensity: (6 @0) + (4 @1) + (2:55 @2) + (7:37 @3) + (1:44 @4) 1.67 km (7:26 / km) +82m 5:58 / km
ahr:147 max:170

Orienteering 31:41 intensity: (20 @2) + (1:14 @3) + (3:41 @4) + (26:26 @5) 4.84 km (6:33 / km) +135m 5:45 / km
ahr:181 max:192

Running 11:11 intensity: (4 @1) + (44 @2) + (9:55 @3) + (28 @4) 1.67 km (6:42 / km) +27m 6:12 / km
ahr:150 max:163

Orienteering 27:23 intensity: (1:43 @3) + (20:00 @4) + (5:40 @5) 4.13 km (6:38 / km) +125m 5:46 / km
ahr:174 max:185

Wednesday Feb 16, 2022 #

9 AM

Running 29:41 intensity: (7:48 @2) + (12:28 @3) + (9:25 @4) 4.72 km (6:18 / km) +84m 5:47 / km
ahr:150 max:174

Tuesday Feb 15, 2022 #

2 PM

Orienteering 1:40:39 intensity: (2:05 @0) + (16:21 @1) + (34:52 @2) + (47:21 @3) 10.02 km (10:03 / km) +406m 8:21 / km
ahr:130 max:151

Sunday Feb 13, 2022 #

12 PM

Running 8:30 intensity: (6:43 @3) + (1:47 @4) 1.82 km (4:40 / km)
ahr:154 max:166

Orienteering 1:13:12 intensity: (15 @1) + (7 @2) + (3:44 @3) + (1:06:50 @4) + (2:16 @5) 12.12 km (6:02 / km) +92m 5:49 / km
ahr:172 max:183

Saturday Feb 12, 2022 #

6 PM

Running 5:14 intensity: (4:53 @2) + (21 @3) 0.94 km (5:32 / km) +11m 5:14 / km
ahr:131 max:149

Orienteering 35:26 intensity: (31 @2) + (39 @3) + (13:32 @4) + (20:44 @5) 6.68 km (5:19 / km) +174m 4:42 / km
ahr:178 max:188

Thursday Feb 10, 2022 #

6 PM

Running 25:32 intensity: (16 @1) + (1:24 @2) + (9:18 @3) + (14:34 @4) 4.76 km (5:22 / km) +72m 4:59 / km
ahr:157 max:178

Warm up around the campus.

Running 25:00 intensity: (1:37 @0) + (50 @1) + (7:43 @2) + (8:04 @3) + (6:46 @4) 5.44 km (4:36 / km) +9m 4:33 / km
ahr:142 max:179

Feeling good, no pains. 30mins combined 700m reps with Rog. Took the first 3-4 easier then sped up a bit.

Wednesday Feb 9, 2022 #

6 PM

Running 8:08 intensity: (10 @0) + (11 @1) + (27 @2) + (7:11 @3) + (9 @4) 1.26 km (6:26 / km) +18m 6:01 / km
ahr:144 max:166

Orienteering (FVO Night Race) 34:26 intensity: (19 @1) + (3:04 @2) + (29:50 @3) + (1:13 @4) 4.56 km (7:33 / km) +83m 6:55 / km
ahr:149 max:163

Taking it easy and only doing half due to a recent ankle twist as well as a sore achilles. Both feel fine although achilles seems to tighten up and hurt again when I stop running. Also some of the worst conditions, vertical snow and very cold.

Tuesday Feb 8, 2022 #

11 AM

Running 13:41 intensity: (2 @1) + (1:36 @2) + (6:23 @3) + (5:40 @4) 3.02 km (4:32 / km) +26m 4:21 / km
ahr:153 max:177

7 PM

Running 50:59 intensity: (1:31 @2) + (23:58 @3) + (25:30 @4) 9.9 km (5:09 / km)
ahr:157 max:175

Mile reps X3. Getting faster on these just by looking at the times. Achilles a little tight for some reason though.

Monday Feb 7, 2022 #

7 PM

Running 14:25 intensity: (3 @1) + (55 @2) + (5:54 @3) + (4:00 @4) + (3:33 @5) 3.26 km (4:25 / km) +44m 4:09 / km
ahr:161 max:188

Sunday Feb 6, 2022 #

1 PM

Running 50:22 intensity: (4:58 @2) + (1:10 @3) + (38:19 @4) + (5:55 @5) 10.24 km (4:55 / km) +222m 4:26 / km
ahr:170 max:186

Ankle pretty much fixed. A little bit muddy and lots of snow

Saturday Feb 5, 2022 #

3 PM

Running 15:02 intensity: (11 @1) + (13:10 @2) + (1:41 @3) 3.03 km (4:57 / km) +34m 4:41 / km
ahr:135 max:141

Ankle much better but can feel it

Wednesday Feb 2, 2022 #

4 PM

Running 21:55 intensity: (3:49 @2) + (1:43 @3) + (14:41 @4) + (1:42 @5) 5.22 km (4:12 / km) +74m 3:55 / km
ahr:166 max:183

Supposed to be slower but actually feeling not too tired.

Tuesday Feb 1, 2022 #

7 PM

Running 52:37 intensity: (4 @1) + (3:05 @2) + (28:17 @3) + (13:08 @4) + (8:03 @5) 10.0 km (5:16 / km) +82m 5:03 / km
ahr:160 max:192

(700mx5) Intervals with Central AC. Feeling fine was a bit tired though.

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