Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: troll feet

In the 7 days ending Nov 13, 2016:

	activity	#	time	miles		km		+m
	Hill run	1	2:56:05	12.23	(14:24)	19.69	(8:57)	738
	orienteering	2	2:36:04	10.48	(14:53)	16.87	(9:15)	479
	Street League	1	1:13:39	7.93	(9:17)	12.76	(5:46)	49
	warm up	4	45:29	3.65	(12:28)	5.87	(7:45)	180
	cool down	4	40:58	3.45	(11:51)	5.56	(7:22)	29
	Parkrun	1	24:49	3.11	(7:59)	5.0	(4:58)	84
	Total	10	8:37:04	40.86	(12:39)	65.75	(7:52)	1559
averages - sleep:5.7 weight:79.9kg

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Sunday Nov 13, 2016 #

7 AM

Note
slept:8.0 weight:80kg

80.0 - 22.5 - 56.1

10 AM

warm up warm up/down (to start from car via ass) 21:45 [3] 2.23 km (9:45 / km) +172m 7:02 / km
ahr:127 max:152 shoes: Green Mudclaw 300's

11 AM

orienteering race (SROC Torver Common Brown) 1:51:35 [5] *** 11.57 km (9:39 / km) +397m 8:14 / km
ahr:143 max:157 shoes: Green Mudclaw 300's

Brown 9.5km and 265 stated climb

1 PM

cool down warm up/down (mostly downhill) 9:47 [1] 1.32 km (7:25 / km) +3m 7:20 / km
ahr:110 max:154 shoes: Green Mudclaw 300's

Saturday Nov 12, 2016 #

6 AM

Note
slept:6.0 weight:80kg

80.0 22.4 56.1

8 AM

warm up warm up/down 8:15 [2] 1.27 km (6:30 / km) +3m 6:25 / km
ahr:122 max:131 shoes: Saucony Peregrine 5 (trail)

9 AM

Parkrun race (Erddig Hall) 24:49 [5] 5.0 km (4:58 / km) +84m 4:35 / km
ahr:155 max:167 shoes: Saucony Peregrine 5 (trail)

cool down warm up/down 11:02 [1] 1.47 km (7:30 / km) +11m 7:14 / km
ahr:123 max:135 shoes: Saucony Peregrine 5 (trail)

10 AM

warm up warm up/down 5:05 [1] 0.62 km (8:12 / km) +5m 7:53 / km
ahr:123 max:138 shoes: 272's Mudclaw red

orienteering race (Erddig Green 4.7k DEE) 44:29 [5] ** 5.3 km (8:24 / km) +82m 7:47 / km
ahr:148 max:166 shoes: 272's Mudclaw red

11 AM

cool down warm up/down 10:07 [1] 1.42 km (7:07 / km) +15m 6:46 / km
ahr:138 max:147 shoes: 272's Mudclaw red

Friday Nov 11, 2016 #

5 AM

Note
slept:5.5 weight:80.2kg (rest day)

80.2 - 22.4 - 56.2
too sleepy for gym

Wednesday Nov 9, 2016 #

6 AM

Note
slept:5.0 weight:79.8kg (rest day)

79.8 - 22.1 - 56.4
MFP cal deficit of 800 and still put on weight. Bomkers

Tuesday Nov 8, 2016 #

6 AM

Note
slept:5.0 weight:79.5kg

79.5 - 22.1 - 56.4

6 PM

warm up warm up/down (Cold wet night) 10:24 [2] 1.75 km (5:57 / km)
ahr:128 max:135 shoes: Saucony Peregrine 5 (trail)

Street League race (MDOC Knutsford (75 class)) 1:13:39 [5] 12.76 km (5:46 / km) +49m 5:40 / km
ahr:146 max:177 shoes: Saucony Peregrine 5 (trail)

8 PM

cool down warm up/down 10:02 [1] 1.35 km (7:26 / km)
ahr:124 max:129 shoes: Saucony Peregrine 5 (trail)

Monday Nov 7, 2016 #

6 AM

Note
slept:4.5 weight:80kg

80.0 - 22.2 - 56.4

5 PM

Hill run hills (Double Albert with Shell) 2:56:05 [3] 19.69 km (8:57 / km) +738m 7:32 / km
ahr:131 max:162 shoes: Green Mudclaw 300's

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