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Attackpoint - performance and training tools for orienteering athletes

Training Log: Peds

In the last 7 days:

activity # timemileskm+mload
  Running6 5:29:05 37.05(8:53) 59.63(5:31) 85798.0
  Orienteering1 1:46:55 7.04(15:11) 11.34(9:26) 35338.5
  Cycling1 30:004.5
  Total8 7:46:00 44.1 70.97 1210140.9
averages - rhr:55
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2:24
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SaSuMoTuWeThFr

Friday Jun 21 #

8 AM

Note
rhr:55

hrv:8.3

Thursday Jun 20 #

8 AM

Note
rhr:52

hrv:8.6
5 PM

Running 1:04:12 intensity: (3:18 @1) + (34:12 @2) + (12:16 @3) + (11:40 @4) + (2:46 @5) 13.06 km (4:55 / km) +61m 4:48 / km
ahr:147 max:179

Down to HH for a little session with the boys. Was late, as seems to be standard these days, so a) dropped a couple low end tempo 4:15s to warm up, b) missed the first 3 reps and c) forgot to bring a bag or any money so couldn't go to the shops and ate pasta and beans on return. Anyway, nice session, 400s with 30s rest, taking turns with Tom. An 88 to start then locked into 85s. Did 8 then missed one as was working a bit hard, then another 3. WD at 6s feeling tired and calves a bit tight.

Wednesday Jun 19 #

8 AM

Note
rhr:54

hrv:8.5
3 PM

Running 10:56 intensity: (4:40 @1) + (6:16 @2) 2.11 km (5:11 / km) +25m 4:53 / km
ahr:128 max:138

4 PM

Running 24:30 intensity: (8:00 @1) + (14:00 @2) + (2:30 @3) 4.5 km (5:27 / km) +80m 5:00 / km

Various little WOC things, bit of test running, bit of door knocking. Found someone who had the cheek to say "I'm not a nimby" while telling me he didn't want people running through his patch because it would disturb his peace. Better now than on the day I guess.
5 PM

Running 7:09 intensity: (2:50 @1) + (4:19 @2) 1.43 km (5:01 / km) +12m 4:49 / km
ahr:131 max:143

Tuesday Jun 18 #

7 AM

Note
rhr:54

hrv:8.6
9 AM

Cycling 30:00 [1]

To/from Leith
6 PM

Running 1:17:44 intensity: (19:23 @1) + (56:17 @2) + (2:04 @3) 11.78 km (6:36 / km) +369m 5:42 / km
ahr:135 max:151

Plod round the seat. Crags, purko's, skegg, APO, back up to the shoulder and down piper's. Calves really complaining on the steeper climbs, walked the last one.

Monday Jun 17 #

8 AM

Note
rhr:52

hrv:8.5, surprisingly good.

Sunday Jun 16 #

12 AM

Note

Accidently drank a bottle of wine while watching Davros and Euan tear up Jukola first 2 legs, wish I was there.
8 AM

Note
rhr:63

hrv:7.5
9 AM

Running 2:24:34 intensity: (18:13 @1) + (1:52:08 @2) + (14:13 @3) 26.75 km (5:24 / km) +312m 5:06 / km
ahr:139 max:157

Plodded up to the links at 6:15s and met Sasha, Eddie, Tim, Colm, Finn and Dan. Unfortunately we then ran along the canal at 4:40s and I was wishing I'd done more training recently. Up WoL for ages then finally hung a left up a nice path towards the pentlands. Bit more tarmac then round Clubbiedean and made it to the cafe after 80mins of trying not to be dropped too hard. Had a big scone and all downhill from there so rolled back in quite easily although leggies feeling it. Finished up with a trundle along hermitage and blackford, legs on their, er, last legs.

Saturday Jun 15 #

7 AM

Note
rhr:57

hrv:8.4
11 AM

Orienteering 1:46:55 intensity: (25:00 @1) + (45:00 @2) + (26:55 @3) + (10:00 @4) 11.34 km (9:26 / km) +353m 8:10 / km

Coaching north area juniors at Faskally. First time I've been to Faskally and it was quite nice although bracken getting a bit high in places. Hanging, then 4 O-ints of ~1.2k shadowing at a variety of speeds, then finished with a 2x2 relay, fastest paired with slowest. There was a nifty rule where each leg had a mini mass start on the 5th finisher of the previous leg, so went out quite near the lead both times and managed to hold off Bish on last leg to bring home the dub for little Patrick my 10 year old from Moravian. Then collecting. Started raining hard for the last hour, so got soaked and a bit cold. Cycled back to pitlochry station and got changed in the toilet.

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