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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Lexc

In the 7 days ending Feb 12, 2017:

activity # timemileskm+m
  Running4 4:19:46 31.37(8:17) 50.48(5:09) 1141
  Orienteering3 3:22:05 17.86(11:19) 28.74(7:02) 1048
  Gym2 2:00:00
  Total9 9:41:51 49.23 79.22 2189
  [1-5]7 7:41:51

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MoTuWeThFrSaSu

Sunday Feb 12, 2017 #

Orienteering 1:24:51 [3] 13.93 km (6:05 / km) +525m 5:08 / km
ahr:163 max:187 shoes: Icebug Zeal OLX

Lovely lakes terrain - exciting weather. Technically scrappy and 0 hill fitness (more MFD needed).

Black - Splits

Saturday Feb 11, 2017 #

10 AM

Orienteering 1:17:30 [3] 11.01 km (7:02 / km) +316m 6:09 / km
ahr:152 max:193 shoes: Icebug Zeal OLX

2 PM

Orienteering 39:44 [3] 3.8 km (10:27 / km) +207m 8:13 / km
ahr:140 max:173 shoes: Icebug Zeal OLX

Friday Feb 10, 2017 #

Note
(rest day)

Before SEDS

Thursday Feb 9, 2017 #

7 AM

Gym 1:00:00 [0]

Upping my numbers a bit.
55kg back squat.
45kg bench.
#AndrewLindsayWatchOut
6 PM

Running 1:02:11 [3] 13.17 km (4:43 / km) +239m 4:20 / km
shoes: Nike Vomero 10

Wednesday Feb 8, 2017 #

3 PM

Running 1:31:05 [3] 17.03 km (5:21 / km) +437m 4:44 / km
ahr:153 max:177

Standard LR. Good fun with everyone there. Made it half way up MFD before bailing. No regrets.

Tuesday Feb 7, 2017 #

6 PM

Running intervals 1:16:40 [4] 13.58 km (5:39 / km) +390m 4:56 / km
ahr:157 max:187 shoes: Brooks Mach 18

Lovely little intervals session with the guys.

3x60s [3 mins], 6x45s [2.5 mins], 5x30s [2 mins]

Enjoyed this. Some brutal weather helped make it more exciting. Seemed to be running well. Pretty glad I still had my 15mm's in from Saturday.

Monday Feb 6, 2017 #

5 PM

Running 29:50 [3] 6.7 km (4:27 / km) +75m 4:13 / km
ahr:152 max:178 shoes: Nike Vomero 10

Pre gym
6 PM

Gym 1:00:00 [0]

Gym

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