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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sludo

In the 7 days ending Apr 24, 2016:

activity # timemileskm+m
  Orienteering5 4:00:35 19.22(12:31) 30.94(7:47) 829
  Running6 1:35:50 8.63(11:06) 13.89(6:54) 347
  Plodding1 6:49 0.87(7:47) 1.41(4:50) 27
  Total7 5:43:14 28.73(11:57) 46.24(7:25) 1203
  [1-5]7 5:34:58

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MoTuWeThFrSaSu

Sunday Apr 24, 2016 #

10 AM

Running 13:04 [2] 1.84 km (7:07 / km) +39m 6:26 / km
shoes: x talon 212 #4

Orienteering 42:00 [4] 6.0 km (7:00 / km) +150m 6:13 / km
shoes: x talon 212 #4

Bonskeid middle race. awesome outing - great terrain and course but felt pretty buggered. didnt make any material mistakes and good fun chasing JT down
11 AM

Running 16:08 [2] 2.02 km (8:00 / km) +32m 7:25 / km
shoes: x talon 212 #4

Saturday Apr 23, 2016 #

11 AM

Plodding 6:49 intensity: (40 @1) + (4:42 @2) + (1:27 @3) 1.41 km (4:50 / km) +27m 4:25 / km
ahr:146 max:154 shoes: x talon 212 #4

Orienteering 23:02 intensity: (20 @1) + (7 @2) + (52 @3) + (21:11 @4) + (32 @5) 3.58 km (6:26 / km) +68m 5:52 / km
ahr:171 max:179 shoes: x talon 212 #4

JOK chasing sprint #1

Really enjoyable but a bit scrappy. R knee bit sore on the way round but OK afterwards once stretched out.

Running 8:28 intensity: (3:44 @1) + (4:18 @2) + (26 @3) 1.26 km (6:43 / km) +34m 5:55 / km
ahr:139 max:152 shoes: x talon 212 #4

2 PM

Running 11:29 intensity: (2:08 @1) + (7:32 @2) + (1:49 @3) 1.92 km (5:59 / km) +5m 5:55 / km
ahr:145 max:158 shoes: x talon 212 #4

Orienteering 26:19 intensity: (16 @1) + (6 @2) + (12 @3) + (5:47 @4) + (19:58 @5) 3.98 km (6:37 / km) +87m 5:58 / km
ahr:179 max:186 shoes: x talon 212 #4

Chase. managed to run away from old men chasing but overtaken by quite a few younger men. following various people. no speed around the caravans. felt OK health wise which is good.

Running 8:16 [0] 1.03 km (8:01 / km) +17m 7:24 / km
shoes: x talon 212 #4

Friday Apr 22, 2016 #

8 PM

Running 8:40 intensity: (3:53 @1) + (2:48 @2) + (1:51 @3) + (8 @4) 0.67 km (12:55 / km) +195m 5:16 / km
ahr:139 max:166 shoes: x talon 212 #4

Orienteering 1:38:01 intensity: (12 @1) + (5 @2) + (8:01 @3) + (43:58 @4) + (45:45 @5) 10.81 km (9:04 / km) +359m 7:47 / km
ahr:177 max:191 shoes: x talon 212 #4

dark thistle.

epic. great fun. tough, technical orienteering at its best. well planned to have lots of looping so lots of headtorches cropping up on certain loops then disappearing. long time to be out.

things going reasonably wel technicaly wise until 4 from the end when my headtorche started dieing but thankfully Iain Embry caught me up so could follow his light.

health wise much better than weds but coughing quite a bit at times. really pleased to get round it all.

Running 8:49 intensity: (4:03 @1) + (4:46 @2) 1.15 km (7:39 / km)
ahr:138 max:146 shoes: x talon 212 #4

Wednesday Apr 20, 2016 #

Note
(sick)

rebelled and left work by 6 went orienteering really good fun still felt little chesty when running and r knee bit dodge but still beats staying at work every time :-) hopefully better by weekend.
6 PM

Orienteering 51:13 intensity: (3:45 @1) + (14:37 @2) + (32:16 @3) + (35 @4) 6.57 km (7:48 / km) +165m 6:55 / km
ahr:152 max:170 shoes: x talon 212 #4

Tuesday Apr 19, 2016 #

7 PM

Running 20:56 intensity: (2:13 @1) + (9:34 @2) + (9:09 @3) 4.01 km (5:13 / km) +25m 5:04 / km
ahr:148 max:159 shoes: RocLite 243 #3

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