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Attackpoint - performance and training tools for orienteering athletes

Training Log: Urban

In the last 7 days:

activity # timemileskm+m
  Running5 2:57:31 20.18(8:48) 32.47(5:28) 999
  Urban Orienteering2 1:22:07 9.16(8:58) 14.74(5:34) 238
  Total6 4:19:38 29.34(8:51) 47.22(5:30) 1237
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Sunday Aug 20 #

12 PM

Urban Orienteering race 40:29 intensity: (19 @1) + (44 @2) + (3:50 @3) + (35:24 @4) + (12 @5) 7.88 km (5:08 / km) +112m 4:48 / km
ahr:129 max:137 shoes: Wave Rider 19 Lime Green

Frodsham UK Urban League
Good to OK run
Started to get very scrappy in the circle at several controls towards the end.
Left knee held out, was a bit worried as it's been very painful / uncomfortable over night last few nights, also legs had absolutely nothing at the end of yesterday's training.
ReLive

Saturday Aug 19 #

12 PM

Running warm up/down (Warm Up) 10:17 intensity: (3:43 @1) + (3:49 @2) + (2:45 @3) 1.64 km (6:15 / km) +50m 5:26 / km
ahr:105 max:119 shoes: Wave Mujin 3 GTX Green

Warm Up

Urban Orienteering (Sprint) 20:54 intensity: (44 @1) + (6:16 @2) + (13:00 @3) + (54 @4) 3.54 km (5:55 / km) +53m 5:30 / km
ahr:115 max:127 shoes: Wave Mujin 3 GTX Green

Beckett Park, Leeds - Sprint training with Charl - nice! :)
ReLive

Running warm up/down (Warm Down) 3:39 intensity: (1:05 @1) + (2:34 @2) 0.62 km (5:52 / km) +6m 5:35 / km
ahr:101 max:112 shoes: Wave Mujin 3 GTX Green

Warm Down

Running warm up/down (Warm Up) 1:49 intensity: (58 @1) + (51 @2) 0.27 km (6:47 / km) +13m 5:26 / km
ahr:94 max:107 shoes: Wave Mujin 3 GTX Green

Warm Up

Urban Orienteering (Sprint) 20:44 intensity: (3:09 @1) + (11:39 @2) + (5:56 @3) 3.33 km (6:14 / km) +73m 5:37 / km
ahr:108 max:122 shoes: Wave Mujin 3 GTX Green

Adel, Leeds - Sprint Training with Charl - nice! :)
ReLive
Legs absolutely DEAD at, and towards, THE END :(

Friday Aug 18 #

2 PM

Running 30:45 intensity: (12:15 @2) + (18:30 @3) 6.0 km (5:07 / km) +156m 4:32 / km
ahr:118 max:123 shoes: Kanadia TR7 Army Green

Beverley Clump

Thursday Aug 17 #

2 PM

Running (Trail) 51:35 intensity: (2:20 @1) + (16:36 @2) + (20:41 @3) + (11:58 @4) 9.35 km (5:31 / km) +278m 4:48 / km
ahr:117 max:131 shoes: Mizuno Wave Ascend 5

Diamond Cottage Bench - legs - so - tired !

Wednesday Aug 16 #

2 PM

Running (Trail Recovery) 36:21 intensity: (4:36 @1) + (21:25 @2) + (10:20 @3) 6.41 km (5:40 / km) +182m 4:58 / km
ahr:110 max:124 shoes: Wave Ascend 8 Purple - 1

Wander around Little Wold at recovery pace.

Tuesday Aug 15 #

1 PM

Running tempo (Trail) 43:05 intensity: (13:44 @3) + (29:21 @4) 8.17 km (5:16 / km) +312m 4:26 / km
ahr:125 max:135 shoes: Wave Ascend 8 Purple - 2

Brantingham Top Stile - out in 21:51 - not too shabby! Hopeful for a 42:30 finish but would mean gaining on the return so well disappointed (initially) with 43:05 - a loss of 23 seconds on the return :( but.... still fastest time on this route since last September (which I'm quite surprised at!).
Went out at a good pace but felt like it was hard work, no "flow" and felt like I'd done enough on the return to at least get a maintain....hmmmm.....as someone would say!

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