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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sludo

In the 7 days ending Jan 29, 2017:

activity # timemileskm+m
  Gym3 1:44:18 3.54(29:29) 5.69(18:19)
  Cycling4 1:39:04 19.33(11.7/h) 31.1(18.8/h) 95
  Orienteering1 1:08:23 5.6(12:13) 9.01(7:35) 363
  Running6 1:07:00 7.58(8:50) 12.2(5:30) 192
  Total9 5:38:45 36.04(9:24) 58.01(5:50) 650

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MoTuWeThFrSaSu

Sunday Jan 29, 2017 #

11 AM

Running 5:29 intensity: (2:54 @1) + (1:33 @2) + (1:02 @3) 0.82 km (6:43 / km) +54m 5:04 / km
ahr:133 max:158

Orienteering 1:08:23 intensity: (42 @1) + (20 @2) + (14:59 @3) + (51:09 @4) + (1:13 @5) 9.01 km (7:35 / km) +363m 6:19 / km
ahr:169 max:180 shoes: X Talon 212 #5

Shining Cliff Orienteering.

Thoroughly enjoyable crash around Shining Cliff, engaging tricky course and quite tough underfoot which probably helped not to expose my low levels of fitness at the moment. Local knowledge most likely helped. Made a few minor misses but nothing major, did a reasonable job of slowing down in the circle. Found it quite hard to concentrate at times given all the things going on atm.

Relatively good body wise, knee a bit sore but nothing major, L shin pretty good but I'm well "rested".

Seems an age since I've been orienteering. A few good scalps!

Running 3:38 intensity: (2:59 @1) + (39 @2) 0.58 km (6:15 / km)
ahr:128 max:144

Saturday Jan 28, 2017 #

6 PM

Running 34:33 intensity: (1:18 @1) + (9:21 @2) + (20:17 @3) + (3:37 @4) 6.45 km (5:21 / km) +130m 4:52 / km
ahr:155 max:170 shoes: RocLite 243 #2

euuurghh unfit but body not broken

Friday Jan 27, 2017 #

6 PM

Gym 37:13 [2] 3.98 km (9:21 / km)
shoes: Decathlon Kiprun #1

Thursday Jan 26, 2017 #

7 AM

Running 6:14 [2] 1.09 km (5:42 / km)
shoes: Decathlon Kiprun #1

Cycling 25:10 [3] 7.72 km (18.4 kph) +32m

7 PM

Cycling 26:43 [3] 8.45 km (19.0 kph) +12m

Running 5:30 [2] 1.01 km (5:27 / km) +4m 5:21 / km
shoes: Decathlon Kiprun #1

Wednesday Jan 25, 2017 #

7 PM

Gym 34:16 [1] 0.89 km (38:41 / km)

Tuesday Jan 24, 2017 #

7 AM

Running 6:10 [2] 1.23 km (5:01 / km) +2m 4:59 / km
shoes: Decathlon Kiprun #1

Cycling 19:38 [3] 6.4 km (19.6 kph) +42m

6 PM

Cycling 27:33 [3] 8.54 km (18.6 kph) +9m

left a bit earlier from work than usual but won't attempt cycling before 7pm again. absolute carnage on the roads - deliveroo, taxis, buses, priuses, pedestrians, other cyclists. felt like I was doing my hazard perception test all over again...

Running 5:26 [2] 1.02 km (5:19 / km) +4m 5:14 / km
shoes: Decathlon Kiprun #1

Monday Jan 23, 2017 #

7 PM

Gym 32:49 [1] 0.83 km (39:44 / km)
shoes: Decathlon Kiprun #1

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