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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Sheap

In the 7 days ending Apr 23:

activity # timemileskm+m
  Orienteering 4 2:09:52 11.77(11:02) 18.94(6:51) 35785c
  Running 8 1:51:35 10.66(10:28) 17.15(6:30) 70
  Total8 4:01:27 22.43(10:46) 36.1(6:41) 42785c
  [1-5]8 3:58:35

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WeThFrSaSuMoTu

Monday Apr 22 #

10 AM

Running 7:26 intensity: (18 @0) + (1:42 @1) + (1:23 @2) + (2:43 @3) + (1:20 @4) 1.12 km (6:37 / km)
ahr:134 max:159

Orienteering 30:04 intensity: (28 @1) + (10 @2) + (4:01 @3) + (6:29 @4) + (18:56 @5) *** 4.69 km (6:25 / km) +81m 5:54 / km
ahr:185 max:200 17c shoes: Scruffy x talons

JK relays leg 1 - 3.4k course ://
The unavoidable pressure of the mass start hit me way too hard and lead a group of people into the middle of some rhodies sorry:) Muddled around in circles then bang 4 mins later found number 1. Smooth ish till 7 when I started navigating from 8-9 then got my ups and downs muddled and binned more hours. Could write up the atrocious events that followed on 12 and 14 but rather boring. Nice run in to pick up 3rd. Team 4th.

Overall JK 5th not far off 4th so improvements on last year and having more fun so going to keep training hard and hopefully some time it will pay off.

Sunday Apr 21 #

1 PM

Running 16:39 [3] 2.67 km (6:14 / km)
ahr:141 max:168

Orienteering 52:07 intensity: (14 @0) + (15 @1) + (15 @2) + (6:01 @3) + (13:09 @4) + (32:13 @5) *** 7.27 km (7:10 / km) +225m 6:13 / km
ahr:185 max:199 21c shoes: New x talons

JK day 3 Long- 6th (30s begind 4th and years behind Le Beast Rachel)

Started off great by picking up the M16 map (14 and 18 are similar?) so ran back really flustered and scrabbled around for a new map (sorry Charlie). Funny thing is that’s the first time I’ve ever checked my map just had a gut feeling and there was a long leg I wasn’t expecting. Lost a min ish (would’ve put me up 2 places).
Apart from pacing the timed out crossing and stopping at the untimed out one no huge errors after the map niggle. Bit surprised when I saw Rachel so we had a wee chat and confirmed I defo hadn’t caught up 45 mins. Bit of a slog but just took the path routes most of the time and kept moving. Can’t deny im a bit disappointed with myself for being so dumb but guess tried ma best and no point doing this unless I enjoy it so going to brush it under the carpet and focus on the upcoming spicyness.

Saturday Apr 20 #

1 PM

Running 10:05 intensity: (16 @0) + (43 @1) + (8:41 @2) + (25 @3) 1.5 km (6:45 / km)
ahr:149 max:171

Wu
Keeping it to the bare minimal because of the heat.

Orienteering 30:50 intensity: (25 @1) + (14 @2) + (3:21 @3) + (8:03 @4) + (18:47 @5) **** 3.84 km (8:01 / km) +28m 7:44 / km
ahr:178 max:185 21c shoes: New x talons

JK day 2 - 3rd (+16 seconds)
Expecting it to be rather tracked as I was last starter but trying not to overthink everything. Took first 2 or 3 controls to get into the map then pretty smooth through till a v questionable route choice to #7 (not sure if it was bad or good but defo too hilly for my liking~turns out lost 1 min). Faffed to 8,10,and 13. Pretty clean and sloggy through till the end. Made a bit of a hash of 20 so tried to make up for it on the run in teehee.
Overall, ye I’ll take that:)
2 PM

Running warm up/down 7:36 [3] 1.13 km (6:44 / km)

Wd

Friday Apr 19 #

Event: JK 2019
 
2 PM

Running warm up/down 20:26 intensity: (53 @1) + (6:35 @2) + (10:28 @3) + (2:28 @4) + (2 @5) 2.69 km (7:36 / km) +4m 7:32 / km
ahr:164 max:185 shoes: Nike zoom elite

Wu w Phillipa.

Orienteering race (Urban) 16:51 intensity: (15 @1) + (23 @2) + (4:13 @3) + (2:25 @4) + (9:35 @5) *** 3.14 km (5:22 / km) +23m 5:10 / km
ahr:179 max:188 26c shoes: Nike zoom elite

JK Sprint Day 1- 5th (3rd Brit)- someone re-enstated.

A little bit hot, was going snails pace as body couldn’t cope with the heat even though I’m a hardy southerner. Had ages to plan routes and stuff though so I guess the pace helped? Minor mistakes at #7, #15 and #16. Mesh top definitely good as felt very breezy and shoes springy. Suprising result but I’ll take it:)
3 PM

Running warm up/down 10:22 intensity: (5:01 @2) + (3:41 @3) + (1:26 @4) + (14 @5) 0.79 km (13:08 / km)
ahr:164 max:186 shoes: Nike zoom elite

Jogged a bit w Meghan and pip then opted for the walk w Lizzie.

Thursday Apr 18 #

12 PM

Running 19:38 intensity: (2:04 @0) + (8:30 @1) + (4:55 @2) + (1:39 @3) + (2:30 @4) 3.12 km (6:17 / km) +11m 6:10 / km
ahr:132 max:172

Going through wu then some extra strides. Sooo very hot felt like we were in Oz.

Wednesday Apr 17 #

8 AM

Running 19:23 [3] 4.13 km (4:41 / km) +54m 4:24 / km
shoes: Nike zoom elite

Easy with scrumpy then strides. V stop starty because she kept seeing friends.

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