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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Rich

In the 7 days ending Apr 2, 2017:

activity # timemileskm+m
  Running11 4:58:09 36.79(8:06) 59.2(5:02) 462
  Orienteering3 3:31:17 16.29(12:58) 26.22(8:03) 112825 /27c92%
  Total11 8:29:26 53.08(9:36) 85.43(5:58) 159025 /27c92%
  [1-5]11 8:22:14
averages - weight:66.5kg

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MoTuWeThFrSaSu

Sunday Apr 2, 2017 #

11 AM

Running warm up/down 12:05 intensity: (5 @0) + (2:29 @1) + (9:31 @2) 2.03 km (5:57 / km) +79m 4:59 / km
ahr:128 max:137 shoes: VJ Bold

Orienteering race 1:23:43 intensity: (11 @0) + (12 @1) + (21 @2) + (9:45 @3) + (1:12:12 @4) + (1:02 @5) **** 9.56 km (8:45 / km) +641m 6:33 / km
ahr:160 max:171 spiked:25/27c shoes: VJ Bold

Trossachs. Loved it. Technically mostly good apart from loosing ~2:20 on 13 where I made a parallel error after crossing the stream lower than planned. Also lost ~20 on the lat control as it was in a lower re-entrant than the map suggested. Lost some time taking the left route on the long leg (23), other legs where I was 30s or so down must have been due to slower lines through the terrain. Struggling alot with my hamstring towards the end; drive home was pretty uncomfortable with my hips and back being very tight.

Running warm up/down 7:15 intensity: (20 @0) + (2:41 @1) + (1:45 @2) + (2:29 @3) 1.02 km (7:06 / km)
ahr:128 max:153 shoes: VJ Bold

Saturday Apr 1, 2017 #

Event: Double Dukes Middle Distance Race
 
1 PM

Running warm up/down 7:26 intensity: (27 @0) + (1:00 @1) + (5:20 @2) + (39 @3) 1.32 km (5:38 / km) +2m 5:35 / km
ahr:130 max:149 shoes: VJ Bold

Orienteering race 43:26 intensity: (9 @0) + (2:30 @1) + (35 @2) + (27 @3) + (31:32 @4) + (8:13 @5) 6.68 km (6:30 / km) +204m 5:38 / km
ahr:163 max:180 shoes: VJ Bold

South Achray Middle. Mainly fine but struggling physically. Onl;y real mistaked were off line to 16 from the bridge (left) losing ~30s and leaving 17 in the wrong direction ~20s. 10th place, a little disappointing.

Running warm up/down 14:20 intensity: (20 @0) + (12:57 @1) + (1:03 @2) 2.06 km (6:58 / km) +40m 6:21 / km
ahr:113 max:131 shoes: VJ Bold

Friday Mar 31, 2017 #

7 PM

Running warm up/down 8:52 [1] 1.22 km (7:15 / km) +7m 7:03 / km
shoes: VJ Bold

Orienteering 1:24:08 [2] 9.98 km (8:26 / km) +283m 7:23 / km
shoes: VJ Bold

Dark Thistle.

Brain was tired from the drive and physically I wasn't in the mood for a hard race and a battle wind blow. After a few early wobbles and struggling to get across the stream (went in to my chest) I decided on the way to 8 to cut from 10 to 14. Then completely lost focus and lost 9mins or so faffing on 8. Enjoyed the rest of my jog around, missed the final butterflies as I felt I had been out long enough by that point.

Running warm up/down 4:40 [1] 0.83 km (5:38 / km)
shoes: VJ Bold

Thursday Mar 30, 2017 #

12 PM

Running 13:09 intensity: (27 @0) + (6:40 @1) + (6:02 @2) 2.84 km (4:37 / km) +65m 4:09 / km
ahr:121 max:138 shoes: Skechers Gomeb Speed 3

To/from physio appointment to try and sort out my hips/back etc.

Wednesday Mar 29, 2017 #

7 AM

Running 23:51 intensity: (12:27 @1) + (8:26 @2) + (1:16 @3) + (39 @4) + (1:03 @5) 4.89 km (4:53 / km) +62m 4:35 / km
ahr:102 max:194 shoes: Skechers Gomeb Speed 3

ITW
5 PM

Running 21:49 intensity: (12:33 @1) + (9:02 @2) + (14 @3) 4.63 km (4:43 / km) +19m 4:37 / km
ahr:108 max:142 shoes: Skechers Gomeb Speed 3

HFW - plodding.

Tuesday Mar 28, 2017 #

7 AM

Running 24:00 [2] 5.05 km (4:45 / km) +30m 4:37 / km
weight:66.5kg shoes: Adidas Adizero Adios Boost (4)

ITW, watch dead.
6 PM

Running warm up/down 22:50 intensity: (16 @0) + (7:58 @1) + (14:19 @2) + (17 @3) 4.64 km (4:55 / km) +39m 4:43 / km
ahr:127 max:141 shoes: Adidas Adizero Adios Boost (4)

To the track.

Running intervals 30:51 intensity: (55 @0) + (7:15 @1) + (2:20 @2) + (3:26 @3) + (11:14 @4) + (5:41 @5) 6.49 km (4:45 / km) +2m 4:45 / km
ahr:148 max:182 shoes: Adidas Adizero Adios Boost (4)

5 x 1,500 (90s). Except my legs weren't working at all. Did two, missed one and did the last two. Times were passable as Threshold pace but that is as fast as I could manage. Need to rest. at least my hamstring was fine.

Running warm up/down 20:07 intensity: (16 @0) + (15:43 @1) + (4:08 @2) 3.97 km (5:04 / km) +4m 5:03 / km
ahr:123 max:134 shoes: Adidas Adizero Adios Boost (4)

Monday Mar 27, 2017 #

7 AM

Running 23:24 intensity: (23 @0) + (1:24 @1) + (16:23 @2) + (4:45 @3) + (29 @4) 4.83 km (4:51 / km) +42m 4:38 / km
ahr:135 max:160 shoes: Skechers Gomeb Speed 3

ITW
1 PM

Running 40:34 intensity: (3:23 @0) + (37 @1) + (16 @2) + (53 @3) + (5:12 @4) + (30:13 @5) 8.68 km (4:41 / km) +11m 4:39 / km
ahr:173 max:192 shoes: Nike Flyknit Lunar 2

Lunch time jog. HRM clearly needs cleaning.
5 PM

Running 22:56 intensity: (35 @2) + (3:03 @3) + (12:17 @4) + (7:01 @5) 4.71 km (4:52 / km) +60m 4:35 / km
ahr:166 max:187 shoes: Skechers Gomeb Speed 3

Up to the leisure centre.

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