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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Sheap

In the 7 days ending Apr 28:

activity # timemileskm+m
  Orienteering 2 1:52:58 9.61(11:45) 15.46(7:18) 36048c
  Running 6 1:49:17 10.95(9:59) 17.62(6:12) 270
  Conditioning 2 30:00
  Total8 4:12:15 20.55 33.08 63148c
  [1-5]8 4:10:52

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MoTuWeThFrSaSu

Sunday Apr 28 #

8 AM

Conditioning 11:30 [3]

Core before big revision day which was very productive and boring. Am v much looking forward to the 14th of June.
10 AM

Running 5:57 [3] 0.18 km (33:03 / km) +4m 29:58 / km
ahr:60 max:63

Running 5:12 [3] 0.16 km (32:06 / km)
ahr:68 max:68

Running 5:47 [3] 0.17 km (34:50 / km)
ahr:63 max:64

Saturday Apr 27 #

10 AM

Orienteering 26:24 intensity: (17 @0) + (1:44 @1) + (9:51 @2) + (8:32 @3) + (5:56 @4) + (4 @5) ** 3.65 km (7:14 / km) +101m 6:21 / km
ahr:161 max:185 15c shoes: Scruffy x talons

Orienteering 56:30 intensity: (6 @0) + (4 @1) + (12:32 @2) + (28:31 @3) + (14:28 @4) + (49 @5) *** 7.13 km (7:56 / km) +178m 7:03 / km
ahr:169 max:189 16c shoes: Scruffy x talons

Worth Lodge SOG blue
Taking it easyyyy around a beautiful forest. Absolutely best area in south east. Thank god the embargo was lifted:))

Running 3:19 intensity: (3 @0) + (11 @1) + (36 @2) + (41 @3) + (1:46 @4) + (2 @5) 0.76 km (4:20 / km)
ahr:170 max:186

Friday Apr 26 #

6 PM

Running hills 48:07 intensity: (39 @0) + (10:03 @1) + (23:47 @2) + (10:07 @3) + (3:31 @4) 7.3 km (6:36 / km) +186m 5:51 / km
ahr:149 max:184

Wu + stretches
5 x 2 minute hills (3 min wog back down)
8 x 1 min on 1 min off
Wd
Rather difficult to breathe up the hill because had an unpredictable nose bleed which was yuck. Also haven’t done hills in a while so the legs are tres dead. Upping the training a wee bit as want to be in prime for the selection camp and need an excuse to escape GCSEs. Very pleasantly surprised:)))

Side of right foot still very painful on impact after and before exercise. I can run through it but thought it was worth noting in case something comes of it.

Thursday Apr 25 #

8 PM

Conditioning 18:30 [4]

Finally finished the 30 days woo. Did the whole shebang and then some band work and a bit on the bench press in the new gym which was fun because I couldn’t find the weights so did it with just the bar.

Wednesday Apr 24 #

7 PM

Running tempo 23:27 intensity: (8 @1) + (3:03 @2) + (2:19 @3) + (2:49 @4) + (15:08 @5) 5.65 km (4:09 / km) +78m 3:53 / km
ahr:181 max:200

Tempo run with athletics people so well paced. Not pushing hugely hugely but nice to get the legs moving quickly (for me). Could hold a convo the whole way so the trusty wrist hr is lying.

Running warm up/down 8:42 intensity: (1:30 @2) + (1:12 @3) + (6:00 @4) 1.67 km (5:13 / km) +3m 5:10 / km
ahr:168 max:184

8 PM

Running 1:20 [4] 0.6 km (2:13 / km)

4 x 150m at the end on the track. Forgot to record so no clue what times but dad reckons 20s ish.

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.

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