Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: troll feet

In the 7 days ending Jan 3, 2017:

	activity	#	time	miles		km		+m
	orienteering	3	2:34:49	8.73	(17:44)	14.05	(11:01)	473
	warm up	6	1:11:12	5.47	(13:00)	8.81	(8:05)	176
	Steady run	1	1:03:23	5.9	(10:44)	9.5	(6:40)	137
	Urban Orienteering	1	54:57	5.77	(9:31)	9.29	(5:55)	167
	cool down	4	45:35	3.39	(13:26)	5.46	(8:21)	82
	Parkrun	1	25:04	3.11	(8:04)	5.0	(5:01)	31
	Total	13	6:55:00	32.38	(12:49)	52.11	(7:58)	1066
averages - sleep:5.7 weight:80.3kg

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Tuesday Jan 3, 2017 #

8 AM

Note
slept:6.0 weight:80.7kg (sick)

80.6 - 23.1 - 55.6
Over 23 now on BF. Need to recommence being good

6 PM

warm up warm up/down 7:32 [2] 1.09 km (6:55 / km) +17m 6:25 / km
ahr:121 max:142 shoes: Green Mudclaw 300's

7 PM

Steady run (Bat Run as training ) 1:03:23 [3] 9.5 km (6:40 / km) +137m 6:13 / km
ahr:138 max:155 shoes: Green Mudclaw 300's

Bat run but taken as training . Ran with Shell

Monday Jan 2, 2017 #

Event: Belper, East Midlands & UK Urban League

7 AM

Note
slept:4.0 weight:80.7kg

80.7 - 22.7 - 55.9
Tired today for Belper journey. ES poor sleep, toss/turn/snore so me downstairs for couple of hrs.

9 AM

Note

Have found this Christmas run sequence harder than usual. Weight around 80.4 kilos. Last year around 77.5 to 78.0. Significant extra

10 AM

warm up warm up/down 7:31 [1] 1.16 km (6:29 / km) +10m 6:13 / km
ahr:124 max:135 shoes: Saucony Peregrine 5 (trail)

rushed warm up

11 AM

Urban Orienteering race (Belper mass C2 6.4(195)) 54:57 [5] * 9.29 km (5:55 / km) +167m 5:26 / km
ahr:149 max:161 shoes: Saucony Peregrine 5 (trail)

12 PM

cool down warm up/down 8:24 [1] 1.13 km (7:26 / km) +10m 7:07 / km
ahr:118 max:128 shoes: Saucony Peregrine 5 (trail)

Sunday Jan 1, 2017 #

Event: SROC New Year Cracker

9 AM

Note
slept:7.0 weight:80.4kg

80.4 - 22.6 - 55.9

12 PM

warm up warm up/down 18:01 [2] 1.72 km (10:28 / km) +107m 7:59 / km
ahr:116 max:143 shoes: Green Mudclaw 300's

1 PM

orienteering (SROC Eggerslack) 54:46 [3] **** 4.34 km (12:37 / km) +170m 10:33 / km
ahr:134 max:154 shoes: Green Mudclaw 300's

Saturday Dec 31, 2016 #

7 AM

Note
slept:7.0 weight:80kg

80.0 - 22.3 - 56.1

8 AM

warm up warm up/down 12:02 [2] 1.92 km (6:16 / km) +6m 6:10 / km
ahr:122 max:133 shoes: Saucony Peregrine 5 (trail)

9 AM

Parkrun race (Ormskirk) 25:04 [4] 5.0 km (5:01 / km) +31m 4:52 / km
ahr:151 max:166 shoes: Saucony Peregrine 5 (trail)

cool down 12:02 [2] 1.79 km (6:43 / km) +5m 6:38 / km
ahr:128 max:136 shoes: Saucony Peregrine 5 (trail)

Friday Dec 30, 2016 #

6 AM

Note
slept:4.0 weight:80.2kg

80.2 - 22.4 - 56.1

11 AM

warm up warm up/down 15:44 [1] 1.62 km (9:43 / km) +8m 9:29 / km
ahr:118 max:143 shoes: Mudclaw red 265's

orienteering (Tarn Hows Wood 3,8 (200) 53:33 [4] *** 4.25 km (12:36 / km) +142m 10:48 / km
ahr:149 max:164 shoes: Mudclaw red 265's

12 PM

cool down warm up/down 15:00 [1] 1.3 km (11:32 / km) +62m 9:19 / km
ahr:125 max:143 shoes: Mudclaw red 265's

Thursday Dec 29, 2016 #

8 AM

Note
slept:7.0 weight:80.2kg (rest day)

80.2 - 22.4 - 56.1

Wednesday Dec 28, 2016 #

6 AM

Note
slept:5.0 weight:80.2kg

80.2 - 22.4 - 56.0

11 AM

warm up warm up/down 10:22 [2] 1.3 km (7:58 / km) +28m 7:12 / km
ahr:121 max:135 shoes: Green Mudclaw 300's

orienteering race (Bethecar S - 4.6(200)) 46:30 [4] *** 5.46 km (8:31 / km) +161m 7:25 / km
ahr:146 max:163 shoes: Green Mudclaw 300's

12 PM

cool down warm up/down 10:09 [1] 1.24 km (8:11 / km) +5m 8:01 / km
ahr:115 max:132 shoes: Green Mudclaw 300's

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