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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Skunkie

In the 7 days ending Jan 18, 2017:

activity # timemileskm+m
  Running 9 5:31:32 36.29(9:08) 58.4(5:41) 1748
  Orienteering5 4:10:34 20.82(12:02) 33.51(7:29) 688
  Strength and Conditioning1 1:15:00
  Drills1 10:00 0.62(16:06) 1.0(10:00)
  Total10 11:07:06 57.73 92.91 2436

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ThFrSaSuMoTuWe

Wednesday Jan 18, 2017 #

2 PM

Running 1:30:42 [3] 16.4 km (5:32 / km) +601m 4:40 / km
ahr:160 max:186 shoes: Walsh PB Elite Racer

Easy on the seat with some lads. Really uncomfortable the whole way due to stomach problems and had to make a pit stop back at the flat... then went back out for the final 20.
C • The Skunk 3

Tuesday Jan 17, 2017 #

5 PM

Running warm up/down 14:32 [3] 3.16 km (4:36 / km) +48m 4:17 / km
ahr:119 max:132 shoes: Walsh PB Elite Racer

To DVC and then to the hill

Running 44:01 [3] 7.81 km (5:38 / km) +172m 5:05 / km
ahr:130 max:163 shoes: Walsh PB Elite Racer

Really skeptical about how this would go as legs were still very sore from the gym but felt surprisingly okay once I had started.
6 x 60s power hills [3 mins], 8 x 30s power hills [2 mins]
Leading with Alex for basically all of it made it go quicker. Good fun and a good session in the bag

Running 16:18 [3] 3.06 km (5:20 / km) +54m 4:54 / km
ahr:119 max:128 shoes: Walsh PB Elite Racer

Dying on the way home

Drills 10:00 [2] 1.0 km (10:00 / km)
shoes: Walsh PB Elite Racer

Monday Jan 16, 2017 #

4 PM

Running 29:22 [3] 7.28 km (4:02 / km) +44m 3:55 / km
ahr:156 max:177 shoes: Brooks racer ST 5

Steady on the Meadows pre gym, feeling ight.

Strength and Conditioning 1:15:00 [1]
shoes: Brooks racer ST 5

Got some serious megalodoms
C • I like this 1
6 PM

Running 7:11 [3] 1.5 km (4:47 / km) +17m 4:32 / km
ahr:149 max:159 shoes: Brooks racer ST 5

Dying on the way home

Saturday Jan 14, 2017 #

11 AM

Orienteering 44:09 [3] 6.11 km (7:13 / km) +50m 6:56 / km
ahr:151 max:167

Orienteering 15:51 [4] 2.49 km (6:22 / km) +46m 5:50 / km
ahr:153 max:188

Running warm up/down 9:18 [2] 1.8 km (5:11 / km) +17m 4:57 / km
ahr:164 max:176

2 PM

Running 1:04:43 [3] 7.07 km (9:09 / km) +629m 6:20 / km
ahr:163 max:182

Friday Jan 13, 2017 #

10 AM

Running warm up/down 10:53 [2] 1.72 km (6:19 / km) +84m 5:04 / km
ahr:139 max:178

Orienteering 1:21:16 [3] 9.22 km (8:49 / km) +330m 7:29 / km
ahr:154 max:180

Running warm up/down 7:38 [2] 1.44 km (5:17 / km) +15m 5:02 / km
ahr:165 max:176

2 PM

Orienteering 30:44 [3] 3.77 km (8:09 / km) +64m 7:31 / km
ahr:150 max:177

Thursday Jan 12, 2017 #

11 AM

Running warm up/down 14:09 [2] 2.83 km (5:00 / km) +40m 4:40 / km
ahr:144 max:159

Slog to the start

Orienteering 45:03 [4] 7.7 km (5:51 / km) +171m 5:16 / km
ahr:168 max:186

First leg relay simulation on Docharn & Deisha. Very good fun in the snow and naving well for the most part.

Running warm up/down 14:30 [2] 2.87 km (5:04 / km) +15m 4:56 / km
ahr:167 max:189

Plod
2 PM

Orienteering 33:31 [3] 4.21 km (7:57 / km) +27m 7:43 / km
ahr:143 max:156

Naughty talk O with Ali on Anagach. Really enjoyable and orienteering well.

Running warm up/down 8:15 [2] 1.46 km (5:39 / km) +13m 5:24 / km
ahr:150 max:161

Down with the boys

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