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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: troll feet

In the 7 days ending Oct 16, 2016:

activity # timemileskm+m
  orienteering1 1:44:59 6.69(15:42) 10.76(9:45) 1405 /36c13%
  Core/conditioning1 1:00:00
  warm up4 49:05 4.9(10:01) 7.89(6:13) 93
  cool down4 45:56 4.35(10:34) 7.0(6:34) 48
  Trail Race1 36:31 4.27(8:33) 6.87(5:19) 119
  Parkrun1 24:26 3.11(7:52) 5.0(4:53) 31
  Intervals1 16:24 1.99(8:15) 3.2(5:08)
  Steady run1 16:00 1.56(10:16) 2.51(6:22)
  Total10 5:53:21 26.86 43.23 4315 /36c13%
averages - sleep:5.8 weight:79.7kg

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MoTuWeThFrSaSu

Sunday Oct 16, 2016 #

11 AM

warm up warm up/down (good warm up) 18:39 [3] 3.01 km (6:12 / km) +52m 5:42 / km
ahr:132 max:150 shoes: Mudclaw red 265's

Good warmup - changed at car then first by path for 1km to arena. then another 2km in terrain - rough grass.
12 PM

orienteering race (Compass final Tankersley) 1:44:59 [4] **** 10.76 km (9:45 / km) +140m 9:10 / km
ahr:138 max:165 spiked:5/36c shoes: Mudclaw red 265's

Not much fun on this one - the morning rain and being a later starter meant all the tracks and slopes were muddied up and like a skating rink when tried to get traction on the uphills.

Navigated poorly and didn't like the vegetation. Nuff said.
2 PM

cool down warm up/down (glad to just run (path)) 10:02 [1] 1.39 km (7:13 / km) +20m 6:44 / km
ahr:134 max:142 shoes: Mudclaw red 265's

Saturday Oct 15, 2016 #

8 AM

Note
slept:6.0 weight:79.3kg

79.3 - 21.7 - 56.7

warm up warm up/down 10:52 [2] 1.82 km (5:58 / km) +7m 5:51 / km
ahr:125 max:134 shoes: Saucony Peregrine 5 (trail)

9 AM

Parkrun (Ormskirk) 24:26 [4] 5.0 km (4:53 / km) +31m 4:44 / km
ahr:152 max:163 shoes: Saucony Peregrine 5 (trail)

cool down warm up/down 15:02 [1] 2.25 km (6:41 / km) +10m 6:32 / km
ahr:129 max:154 shoes: Saucony Peregrine 5 (trail)

Friday Oct 14, 2016 #

6 AM

Note
slept:5.0 weight:79.8kg

79.8 - 22.0 - 56.5
4 PM

Core/conditioning (with lad at gym) 1:00:00 [1]

7 PM

warm up warm up/down (track loops) 9:00 [3] 1.51 km (5:58 / km)
ahr:126 max:146 shoes: Saucony Peregrine 5 (trail)

Intervals intervals (8x400(108/15s) Lither trk) 16:24 [4] 3.2 km (5:07 / km)
ahr:154 max:167 shoes: Saucony Peregrine 5 (trail)

cool down warm up/down 10:03 [2] 1.85 km (5:26 / km)
ahr:144 max:150 shoes: Saucony Peregrine 5 (trail)

too fast/rushed

Thursday Oct 13, 2016 #

6 AM

Note
slept:5.0 weight:79.8kg

79.8 - 22.1 - 56.4

Wednesday Oct 12, 2016 #

6 AM

Note
slept:6.5 weight:79.5kg (rest day)

79.5 - 22.0 - 56.5

Tuesday Oct 11, 2016 #

6 AM

Note
slept:6.5 weight:80kg

80.0 - 22.2 - 56.4
6 PM

warm up warm up/down 10:34 [2] 1.55 km (6:49 / km) +34m 6:09 / km
ahr:131 max:155 shoes: Green Mudclaw 300's

Trail Race race 36:31 [5] 6.87 km (5:19 / km) +119m 4:54 / km
ahr:156 max:168 shoes: Green Mudclaw 300's

8 PM

cool down warm up/down 10:49 [2] 1.51 km (7:10 / km) +18m 6:46 / km
ahr:128 max:142 shoes: Green Mudclaw 300's

Monday Oct 10, 2016 #

6 PM

Steady run (just to get out) 16:00 [2] 2.51 km (6:22 / km)
ahr:117 max:132 shoes: Saucony Peregrine 5 (trail)

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