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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Sheap

In the 7 days ending Jul 7, 2019:

activity # timemileskm+m
  Running 5 2:31:42 11.96(12:41) 19.25(7:53) 282
  Orienteering 2 1:16:12 6.3(12:06) 10.14(7:31) 108
  Total5 3:47:54 18.26(12:29) 29.39(7:45) 389
  [1-5]5 3:38:07

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MoTuWeThFrSaSu

Sunday Jul 7, 2019 #

12 PM

Running 19:02 intensity: (4:33 @0) + (5:19 @1) + (6:30 @2) + (2:40 @3) 1.6 km (11:55 / km)
ahr:132 max:172

Orienteering 48:42 intensity: (7 @0) + (24 @1) + (5:14 @2) + (11:08 @3) + (14:49 @4) + (17:00 @5) 6.53 km (7:28 / km) +90m 6:59 / km
ahr:178 max:197

YBT final green (2nd)
10 minute control. Lost. Bracken.
A good physical performance through most of it just made a hash of about 3 controls. Didn’t check my direction out of 9 which led to the big mistake on 10. Should’ve gone back to the control but just kept going and half relocating.

Saturday Jul 6, 2019 #

10 AM

Running 8:18 intensity: (12 @0) + (1:03 @1) + (4:29 @2) + (2:12 @3) + (22 @4) 1.01 km (8:14 / km) +1m 8:11 / km
ahr:152 max:179

Wu with dad

Orienteering 27:30 intensity: (25 @1) + (12 @2) + (2:33 @3) + (14:20 @4) + (10:00 @5) 3.61 km (7:37 / km) +18m 7:25 / km
ahr:186 max:196

SO park series
Actually a really decent technical area. Made way too many mistakes as couldn’t focus in the heat. My compass broke and said every direction was north which didn’t exactly help with the bearings.

Running 28:21 intensity: (1:51 @0) + (15:02 @1) + (7:56 @2) + (3:28 @3) + (4 @4) 1.39 km (20:27 / km) +11m 19:39 / km
ahr:136 max:178

Trail O

Running 8:15 intensity: (2:29 @0) + (3:23 @1) + (1:04 @2) + (1:19 @3) 0.76 km (10:47 / km) +10m 10:06 / km
ahr:125 max:167

Wd collecting controls

Wednesday Jul 3, 2019 #

6 PM

Running intervals 33:34 intensity: (16 @0) + (2:46 @1) + (11:54 @2) + (7:30 @3) + (6:03 @4) + (5:05 @5) 5.43 km (6:11 / km) +17m 6:05 / km
ahr:165 max:194 shoes: Nike zoom elite

90 x2 60 x4 30 x4 15 x4 with equal recovery.
Plus wu and wd.

Tuesday Jul 2, 2019 #

4 PM

Running 11:30 intensity: (11 @0) + (18 @1) + (5:37 @2) + (2:45 @3) + (1:42 @4) + (57 @5) 2.21 km (5:12 / km) +16m 5:01 / km
ahr:161 max:189

Down to the rocks.

Monday Jul 1, 2019 #

4 PM

Running hills 36:28 intensity: (8 @0) + (7 @1) + (5:00 @2) + (10:01 @3) + (15:43 @4) + (5:29 @5) 6.11 km (5:58 / km) +201m 5:07 / km
ahr:176 max:191 shoes: Nike zoom elite

First proper run in yonks! And feeling rather unfit:) Meant to be pushing up hills and easy on flat but had to take the last 2 hills easy as a mixture of pollen, the heat and remains of chest infection meant I felt asthmatic. Did a course on biresmore.

Running warm up/down 6:14 intensity: (1:24 @2) + (2:00 @3) + (2:03 @4) + (47 @5) 0.75 km (8:21 / km) +24m 7:13 / km
ahr:173 max:190 shoes: Nike zoom elite

Wd

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