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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Rich

In the 7 days ending Mar 11:

activity # timemileskm+mload
  Running5 2:10:27 14.04(9:18) 22.59(5:46) 272215.9
  Orienteering2 1:47:53 10.72(10:04) 17.26(6:15) 501437.3
  Cross Training1 1:03:56 3.26(19:38) 5.24(12:12)146.4
  Flexibility1 35:00 1
  Strength and Conditioning1 30:0030.0
  Total8 6:07:16 28.02 45.09 774829.7
  [1-5]7 5:10:33

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Monday Mar 11 #

7 AM

Running 33:03 intensity: (41 @0) + (7:57 @1) + (24:25 @2) 6.65 km (4:58 / km) +38m 4:50 / km
ahr:127 max:137 shoes: Sketchers Go Run Gen.5

12 PM

Flexibility (Yoga) 35:00 [0] 0.0 km +1m null / km

6 PM

Running 28:03 intensity: (21 @0) + (12:06 @1) + (15:36 @2) 5.83 km (4:49 / km) +135m 4:19 / km
ahr:125 max:137 shoes: Sketchers Go Run Gen.5

Sunday Mar 10 #

11 AM

Running warm up/down 13:57 intensity: (2:00 @0) + (4:18 @1) + (4:55 @2) + (2:44 @3) 1.89 km (7:24 / km) +39m 6:42 / km
ahr:123 max:151 shoes: VJ Bold (2)

Orienteering race 1:22:55 intensity: (4 @0) + (12 @1) + (1:55 @2) + (9:06 @3) + (1:06:47 @4) + (4:51 @5) 11.99 km (6:55 / km) +382m 5:58 / km
ahr:162 max:172 shoes: VJ Bold (2)

Northern Champs & UKEOL @ Wharncliffe North

Tough enjoyable race and well planned. Reasonably content with how it went, started ok, but a poor bearing to 4 and quickly lost a minute. Had a bit of a fight with rocks trying to leave 4 which increased anger.

Lost contact through the rocky stuff going straight to 8 and wandered/was hesitant trying to relocate before deciding it was for the best just to climb to the track. 14 was a tricky leg and tried to be aggressive going straight and keeping in map contact but failed when trying to descend in the rock and read the map; bailed to the track to attack up the ride. Other in the circle errors at:

11 - overshot 30s
17 - low and left hitting the other boulder
23 - Pretty much at the control (other side of boulder) then looped around returning 1min later.
24 - too high; careless bearing - 1min
28 - Took a cunning route down the track and would have taken fastest split easily but another careless bearing; was expecting a track from the control to the last one but there wasn't - 30s.

About 5mins time loss total so could have been better but shape is slightly better than anticipated. Notable how its easy to get a difficult line in the rock/undergrowth and lose significant time e.g. 3, 16 and 20 where I was a long way off faster split without making a mistake.

https://www.syo.routegadget.co.uk/rg2/#180&route=5...

Running warm up/down 12:52 intensity: (1:18 @0) + (25 @3) + (5:55 @4) + (5:14 @5) 0.82 km (15:44 / km)
ahr:170 max:193 shoes: VJ Bold (2)

Had SVT on the jog back to assembly. Struggling to get my breath and had to walk. Felt very weak and tired after and needed sugar.

Saturday Mar 9 #

12 PM

Running warm up/down 6:28 intensity: (5 @0) + (59 @1) + (4:11 @2) + (1:13 @3) 0.92 km (7:03 / km) +5m 6:51 / km
ahr:131 max:150 shoes: Inov8 X Talon 212 (5)

Orienteering race 24:58 intensity: (3 @0) + (9 @1) + (7 @2) + (12 @3) + (8:37 @4) + (15:50 @5) 5.27 km (4:44 / km) +119m 4:16 / km
ahr:169 max:176 shoes: Inov8 X Talon 212 (5)

Ponderosa Sprint

Pretty rusty at the old sprint and cold was noticable when my heart rate increased, particularly towards the end. Bit sketchy underfoot on stone pavements with the rain too and particularly down to 18 which we pretty hairy.

Fine to 1, left was probably quicker to two and still didn't have my eye in by 3 so took the much longer route around. A bit better after that and caught by Matt E on the way to 10, getting to 11 together after taking different routes and also caught Adam P. 11-14 where pretty hesitant and probably lost a good 30-45s compared to flowing through here nicely (I remember flowing through nicely here in the past). Bit of a slog after that. Bit surprised I wasn't further down.

https://www.syo.routegadget.co.uk/rg2/#179&route=5...

Running warm up/down 10:58 [0] 1.69 km (6:30 / km) +44m 5:45 / km
shoes: Inov8 X Talon 212 (5)

Friday Mar 8 #

Note
(sick) (rest day)

Not feeling that great again today but was feeling decidedly better by the evening.

Thursday Mar 7 #

8 PM

Cross Training 1:03:56 intensity: (5:37 @0) + (17:47 @1) + (6:52 @2) + (20:03 @3) + (13:20 @4) + (17 @5) 5.24 km (12:12 / km)
ahr:136 max:171 (sick) shoes: Adidas Terrex Agravic Speed

Marginally better today. Played 5-a-side but a little more reserved than normal. Just the two goals tonight.

Wednesday Mar 6 #

9 PM

Strength and Conditioning 30:00 [1]
(sick)

Tuesday Mar 5 #

6 AM

Running 25:06 intensity: (36 @0) + (19:34 @1) + (4:56 @2) 4.8 km (5:14 / km) +11m 5:10 / km
ahr:121 max:132 (sick) shoes: Sketchers Go Run Gen.5

Tried a little morning jog but felt pretty terrible and achy.

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