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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AliMas

In the 7 days ending Nov 12, 2017:

activity # timemileskm+m
  Running11 6:58:53 54.03(7:45) 86.95(4:49) 1308
  Strength and Conditioning3 2:30:00
  X-trainer1 30:00
  Cycling1 30:00
  Orienteering 1 21:31 3.16(6:49) 5.08(4:14) 29
  Total12 10:50:24 57.19 92.04 1337
  [1-5]12 8:20:24

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MoTuWeThFrSaSu

Sunday Nov 12, 2017 #

8 AM

Running 1:26:19 [3] 20.25 km (4:16 / km) +330m 3:56 / km
shoes: Saucony Kinvara 7W2

Pretty big group of Haries and orienteers out for some BnB + Mortonhall. Pace felt a little too hot at first but settled into it not too badly.Beautiful morning.

Saturday Nov 11, 2017 #

8 AM

Running 20:00 [2] 4.14 km (4:50 / km) +26m 4:41 / km
shoes: Saucony Kinvara 7W2

Shake out with Jack and Tam.
12 PM

Running 23:07 [2] 4.32 km (5:21 / km) +34m 5:09 / km
shoes: Saucony Kinvara 7W

Running 13:19 [5] 3.99 km (3:20 / km) +46m 3:10 / km

National short course xc at Kirkcaldy
Nothing special but a lot more enjoyable than my last race. My sprint finish was probably a bit too good, overtook about 10 people.

Running 24:43 [2] 5.01 km (4:56 / km) +32m 4:47 / km
shoes: Saucony Kinvara 7W

Running 11:35 [2] 2.54 km (4:34 / km) +3m 4:33 / km
shoes: Saucony Kinvara 7W

4 PM

Running 41:10 [2] 9.19 km (4:29 / km) +65m 4:20 / km
shoes: Saucony Kinvara 7W2

Easy Meadows with Dan and Tim, nice.

Friday Nov 10, 2017 #

Cycling 30:00 [1]

SSS

Thursday Nov 9, 2017 #

7 AM

Running 9:00 [2] 1.88 km (4:47 / km) +15m 4:36 / km
shoes: Saucony Kinvara 7W2

Strength and Conditioning 1:00:00 [0]

8 AM

Running 15:14 [2] 3.27 km (4:39 / km) +36m 4:25 / km
shoes: Saucony Kinvara 7W2

7 PM

Running 7:53 [2] 1.73 km (4:33 / km) +24m 4:15 / km
shoes: Saucony Kinvara 7W2

Orienteering 21:31 [4] 5.08 km (4:14 / km) +29m 4:07 / km
shoes: Saucony Kinvara 7W2

FwtN mass start at Kings
Good fun but I fell over and cut my knee, classic. Didn't feel too great when running either, a little chesty.

Running 9:48 [2] 1.88 km (5:13 / km) +10m 5:05 / km
shoes: Saucony Kinvara 7W2

Wednesday Nov 8, 2017 #

2 PM

Running 1:21:27 [2] 13.73 km (5:56 / km) +491m 5:02 / km
shoes: Walsh PB elite DB2

Nice one on the Seat, good group out. Feet a little sore in my walshes.

Tuesday Nov 7, 2017 #

Running 16:36 [2] 3.6 km (4:37 / km) +38m 4:23 / km
shoes: Saucony Kinvara 7W2

Strength and Conditioning 30:00 [0]

Drills
5 PM

Running 50:37 [2] 9.63 km (5:15 / km) +139m 4:54 / km
shoes: Saucony Nomads

Easy running with Jack and Tam.

Monday Nov 6, 2017 #

Running 8:05 [2] 1.8 km (4:29 / km) +19m 4:16 / km
shoes: Saucony Kinvara 7W2

X-trainer 30:00 [1]

Strength and Conditioning 1:00:00 [0]

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