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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: EPOCspookster

In the 7 days ending Jul 21:

activity # timemileskm+ft
  Urban Orienteering3 1:42:14 12.16(8:24) 19.57(5:13) 900
  Terrain running1 42:35 5.19(8:12) 8.36(5:06) 350
  Trail running1 32:30 3.85(8:26) 6.2(5:15) 150
  Road running1 15:00 1.24(12:04) 2.0(7:30)
  Total5 3:12:19 22.45(8:34) 36.13(5:19) 1400
averages - weight:156lbs

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Sunday Jul 21 #

Urban Orienteering 44:00 [3] 7.81 km (5:38 / km) +900ft 4:48 / km
weight:157lbs shoes: Hoka Speedgoat

Hebden Bridge Urban.
Warm and sweaty. Pushed all I could on the climbs (there were a lot of climbs) as I knew I would lose out on the descents.
Left hamstring a little grumbly at times otherwise ok.
Liam Corner 3 mins back. Alice Leake 15 secs back.

Saturday Jul 20 #

Urban Orienteering 16:18 [3] 3.25 km (5:01 / km)
shoes: Hoka Speedgoat

Mytholmroyd Sprint One

Urban Orienteering 16:23 [3] 3.54 km (4:38 / km)
shoes: Hoka Speedgoat

Mytholmroyd Sprint Two

Thursday Jul 18 #

Trail running 32:30 [3] 6.2 km (5:15 / km) +150ft 5:03 / km
shoes: Hoka Challenger 3 Resoled

Steady up the valley. Extra effort on way back with 4:01km. Still very wary of hamstrings.

Tuesday Jul 16 #

Urban Orienteering 11:29 [3] 2.0 km (5:45 / km)
weight:155lbs shoes: Hoka Speedgoat

Bradford Uni Mixed Sprint Relay Helen's course as a warm-up.
Legs not there today. Pace rather slow.

Urban Orienteering 14:04 [3] 2.97 km (4:44 / km)
weight:155lbs shoes: Hoka Speedgoat

Re-run of my course.
Took identical routes as in race. 7 seconds quicker. Hard, hard work up the draggy hills. Full car parks and Graduation celebrations meant a few detours and weaving in and out of family photos. 11 seconds added for detour round building site in car park at end. Expected to be much quicker than back in May. Was 30 seconds up at 10. Ran an extra 100m compared to race. No speed to speak of. Puffing and blowing as well.

Road running 15:00 [3] 2.0 km (7:30 / km)
shoes: Hoka Speedgoat

Warm-up and warm-down.

Monday Jul 15 #

Terrain running 42:35 [3] 8.36 km (5:06 / km) +350ft 4:47 / km
weight:157lbs shoes: Inov8 X-Talon 212

Dead Edge Trig.
Dry and warm.
20:28 at trig, 30 seconds rest before surviving on the way back.
Time is a PB by a minute or so. Felt like hard work on the way back.
20:16 is PB for way out.
Hamstrings tight, but (touch wood) not made them any worse.

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