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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Rich

In the 7 days ending Mar 22, 2015:

activity # timemileskm+m
  Orienteering4 6:18:36 31.16(12:09) 50.14(7:33) 56363 /89c70%
  Running5 2:21:23 18.82(7:31) 30.29(4:40) 266
  Strength and Conditioning1 37:30
  Total8 9:17:29 49.98 80.43 82963 /89c70%
  [1-5]8 9:17:28

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MoTuWeThFrSaSu

Sunday Mar 22, 2015 #

9 AM

Orienteering 1:55:57 intensity: (23:14 @1) + (27:20 @2) + (1:04:44 @3) + (39 @4) *** 15.01 km (7:44 / km) +128m 7:25 / km
ahr:138 max:159 spiked:28/30c shoes: Inov8 ORoc 280 (2)

10Mila training - Long

Really pleasant detailed hill tops with some green/thinned bits between. Slow pace. Had to take paracetamol to take edge of the pain from blisters on the ball and big toe of each foot which I got last night.

Saturday Mar 21, 2015 #

9 AM

Orienteering 1:23:15 intensity: (5:52 @1) + (15:20 @2) + (59:25 @3) + (2:38 @4) **** 11.56 km (7:12 / km) +62m 7:01 / km
ahr:146 max:161 spiked:12/18c shoes: Inov8 ORoc 280 (2)

Tio Training, some nights bits, some pretty minging but was tough underfoot on the whole. Navigation was pretty ropy, largely due to getting pushed offline with not enough attention to my compass.
5 PM

Running warm up/down 9:11 intensity: (3:38 @1) + (3:46 @2) + (1:47 @3) 1.27 km (7:13 / km) +4m 7:06 / km
ahr:130 max:150 shoes: Inov8 ORoc 280 (2)

Orienteering tempo 1:27:01 intensity: (4:19 @1) + (20:33 @2) + (24:28 @3) + (37:25 @4) + (16 @5) 11.98 km (7:16 / km) +143m 6:51 / km
ahr:152 max:174 16c shoes: Inov8 ORoc 280 (2)

Night training at Lanna

Timed course on which we were set off at 3min intervals. Its fair to say I was pretty abysmal on this.

Missed and overshot 1 after pretty much passing right by it (1min). Poor route out of 1 meant more distance and poor route to 2 (45s). Head not straight and poor compass to 3 (2mins). 4 poor compass (1.5mins); 5,6 ok; 7 - poor compass (30s); 8 - off the rails, got on the wrong hill and lost ~12mins in the end bailing to a path to relocate. After this, I didn't have the energy or enthusiasm to push so jogged back with blisters forming on my feet (rarely get them). Was ok technically though route to 14 was poor. Finding the controls wasn't a problem, it was getting to the vicinity in the first place.

Friday Mar 20, 2015 #

4 PM

Orienteering 1:32:23 intensity: (12:56 @1) + (26:59 @2) + (48:24 @3) + (4:04 @4) *** 11.59 km (7:58 / km) +230m 7:15 / km
ahr:142 max:163 spiked:23/25c shoes: Inov8 ORoc 280 (2)

Night training from the Club hut. Controls where mainly on hill tops so was concentrating on lines/compass. Going ok until the last control when I lost total concentration and then had no idea where I was. After attempting to relocate a couple of times I bailed as time was getting on and I hadn't planned being out for 90mins.

Wednesday Mar 18, 2015 #

5 PM

Running 44:31 intensity: (1 @0) + (4:55 @1) + (28:20 @2) + (11:15 @3) 10.1 km (4:25 / km) +101m 4:12 / km
ahr:138 max:152

Tuesday Mar 17, 2015 #

6 PM

Running warm up/down 8:10 intensity: (29 @1) + (1:29 @2) + (6:12 @3) 1.92 km (4:15 / km) +2m 4:14 / km
ahr:143 max:152 shoes: Adidas Adizero Adios Boost (2)

Running intervals 6:40 intensity: (31 @1) + (1:23 @2) + (1:38 @3) + (3:08 @4) 1.37 km (4:53 / km) +1m 4:52 / km
ahr:153 max:173 shoes: Adidas Adizero Adios Boost (2)

Monday Mar 16, 2015 #

7 AM

Strength and Conditioning 37:30 [1]
shoes: Inov8 F-lite 195

Running 24:00 intensity: (1:22 @1) + (18:22 @2) + (4:16 @3) 5.14 km (4:40 / km) +57m 4:25 / km
ahr:139 max:148 shoes: Sketchers Go Run 2

ITW

Running 24:00 intensity: (1:22 @1) + (18:22 @2) + (4:16 @3) 5.14 km (4:40 / km) +57m 4:25 / km
ahr:139 max:148 shoes: Sketchers Go Run 2

5 PM

Running 24:51 intensity: (2:40 @1) + (17:06 @2) + (5:05 @3) 5.35 km (4:39 / km) +44m 4:28 / km
ahr:138 max:155 shoes: Sketchers Go Run 2

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