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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Rich

In the 7 days ending Apr 23:

activity # timemileskm+mload
  Orienteering3 3:18:26 23.42(8:28) 37.69(5:16) 612742.5
  Running5 2:41:26 17.71(9:07) 28.51(5:40) 149238.3
  Total6 5:59:52 41.13(8:45) 66.2(5:26) 761980.8
  [1-5]6 5:36:00

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WeThFrSaSuMoTu

Tuesday Apr 23 #

7 AM

Running 24:44 intensity: (1:03 @0) + (3:41 @1) + (19:37 @2) + (23 @3) 4.81 km (5:09 / km) +21m 5:02 / km
ahr:128 max:142 shoes: NB Fresh Foam Zante V2

5 PM

Running 51:26 intensity: (1:17 @0) + (39:39 @1) + (10:30 @2) 10.23 km (5:02 / km) +69m 4:52 / km
ahr:122 max:138 shoes: NB Fresh Foam Zante V2

Monday Apr 22 #

9 AM

Running warm up/down 16:13 [2] 2.15 km (7:32 / km) +19m 7:12 / km
shoes: Inov8 X Talon 212 (5)

Orienteering race 33:30 [4] 7.12 km (4:42 / km) +63m 4:30 / km
shoes: Inov8 X Talon 212 (5)

JK Relay - Minley - 1st Leg

Started calmly and stuck on my compass to 1 rather than following the pack and so there was a small group inc. Mark N at 1 that didn't screw it up. Then just put in the effort to keep as close to the pack as I could through the easy controls to 7. Then had a long gaffle at 8. Made a small mistake as did Joe W at 13 ~30s so ended up in a small pack. Another small wobble on 17 and then 20 which was tucked away somewhat; probably ~15s on each. Then just working hard to the end but outsprinted by the younger boys around me. Back in ~10th I think. Solid team performance to finish in 4th which on current fitness levels is probably about the best we could expect without DSQs.

Running warm up/down 13:09 [1] 0.95 km (13:53 / km) +12m 13:04 / km
shoes: Inov8 X Talon 212 (5)

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

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