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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Rich

In the 7 days ending Apr 21:

activity # timemileskm+mload
  Orienteering2 2:44:56 18.99(8:41) 30.57(5:24) 549608.5
  Running6 2:29:38 18.91(7:55) 30.43(4:55) 253285.8
  Total7 5:14:34 37.9(8:18) 60.99(5:09) 802894.3
  [1-5]7 4:50:30

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MoTuWeThFrSaSu

Sunday Apr 21 #

12 PM

Orienteering warm up/down 20:09 [0] 3.0 km (6:43 / km) +54m 6:10 / km
shoes: Inov8 X Talon 212 (5)

Orienteering race 1:45:24 [4] 20.14 km (5:14 / km) +365m 4:48 / km
shoes: Inov8 X Talon 212 (5)

JK Long - Cold Ash

Like yesterday I started well but then lost time on 8 and 9 with poor compass and loss of concentration respectively (~15s and ~50s). It was then pretty straight fowards until the southern section which took a bit more concentration. Got caught in bushes on a couple of occasions (18 and 22), both of which I have disagreements with the map. Think there may be a joining error between 21 and 22 which make it look like there is a gap in the green when there isn't. Probably lost around 15s on 17, 20s on 18, 20s on 19 and 30s on 22. Then reasonably clean rather than the odd 5-10s but slowly started dying on the long leg; think the heat was getting to me and took my gel a bit too late. Could have done with a couple rather than just one.

OJ flew past at 35 with Joe W just behind, I didn't have the legs to stay with them.

No WD - I was in a bit of a state after finishing and in urgent need of sugar. Was 5mins slower than 6 years ago for similar length course although I would say there was less path running last time and probably was more technical.

Saturday Apr 20 #

12 PM

Running warm up/down 15:25 intensity: (35 @0) + (3:32 @1) + (8:44 @2) + (2:16 @3) + (18 @4) 2.54 km (6:04 / km)
ahr:128 max:158 shoes: Inov8 X Talon 212 (5)

Orienteering race 39:23 intensity: (23 @1) + (9 @2) + (7 @3) + (7:47 @4) + (30:57 @5) 7.43 km (5:18 / km) +130m 4:53 / km
ahr:171 max:179 shoes: Inov8 X Talon 212 (5)

JK Middle - Windmill Hill

Started decent enough through to 5 but misread the control code for 6 and ran through the control thinking I must have just been a bit early before relocated coming back and double checking the control again to realise it was the right control. I don't think it would have happened if I was more certain ~50s lost. Then fairly uneventful until the drinks point but then it started to go downhill. didn't spot the route along the canal to 16 and also had a little wobble in the circle. Then was a plod back up to 17, maybe round was quicker? And small wobbles at 18 and 20. Not great but not disastrous.

Running warm up/down 12:06 [1] 2.02 km (5:59 / km) +4m 5:56 / km
ahr:243 max:243 shoes: Inov8 X Talon 212 (5)

Wednesday Apr 17 #

6 PM

Running 17:02 intensity: (48 @0) + (2:14 @1) + (12:43 @2) + (1:17 @3) 3.6 km (4:44 / km) +11m 4:40 / km
ahr:128 max:147 shoes: NB Fresh Foam Zante V2

Running 11:21 intensity: (7:19 @1) + (4:02 @2) 2.22 km (5:07 / km) +13m 4:58 / km
ahr:124 max:135 shoes: NB Fresh Foam Zante V2

Tuesday Apr 16 #

7 AM

Running 26:44 [2] 5.29 km (5:03 / km) +23m 4:57 / km
shoes: Adidas Adizero Adios Boost (4)

6 PM

Running 22:48 intensity: (1:49 @0) + (34 @1) + (15:44 @2) + (4:41 @3) 4.82 km (4:44 / km) +15m 4:39 / km
ahr:137 max:148 shoes: Adidas Boost DPR

Monday Apr 15 #

7 AM

Running 22:07 intensity: (29 @0) + (1:27 @1) + (7:27 @2) + (12:44 @3) 4.95 km (4:28 / km) +28m 4:21 / km
ahr:138 max:148 shoes: NB Fresh Foam Zante V2

5 PM

Running 22:05 intensity: (14 @0) + (3:01 @1) + (15:49 @2) + (3:01 @3) 4.99 km (4:26 / km) +159m 3:49 / km
ahr:132 max:152 shoes: NB Fresh Foam Zante V2

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