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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Lexc

In the 7 days ending Nov 12, 2017:

activity # timemileskm+mload
  Running8 6:56:49 57.61(7:14) 92.71(4:30) 1015443.3
  Gym2 2:00:00
  Total9 8:56:49 57.61 92.71 1015443.3
  [1-5]8 6:56:49

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MoTuWeThFrSaSu

Sunday Nov 12, 2017 #

Note

two week taper starts tomorrow - lets go
9 AM

Running 1:31:41 [3] 21.67 km (4:14 / km) +402m 3:52 / km
ahr:157 max:185 shoes: Nike Pegasus 33

taaastey B(extended + B(extended) = very very nice.

Monumental moment - cross country runners and orienteers alike combined to create a decent group to hit the standard B+B. Very exciting. Bit chilly.

Saturday Nov 11, 2017 #

1 PM

Running warm up/down 16:30 [2] 3.09 km (5:20 / km) +33m 5:04 / km
ahr:144 max:154 shoes: Nike Pegasus 33

WUP + drills

Running race 12:42 [5] 4.07 km (3:07 / km) +58m 2:55 / km
ahr:134 max:157 shoes: Brooks Mach 18

Scottish national short course - 3rd U20, 18th big boy

Really decent, actually pretty happy with this - started steady, let the fast boys get away then tried to hold the pace, came through quite strongly towards then end, did enough. Didn't quite find my place of pain to really hurt and go for it, too short I think!

Closing so close to Connor (2nd place, 5s ahead) on the last lap, another 50m and I reckon I'd have had him! I overtook James Donald towards the end and mentally wasn't strong enough to hurt after that, just thought job done, 3rd place, I'll take that rather than lets get hunting!! Save all that for Liverpool eh ;)

Running warm up/down 3:26 [2] 0.6 km (5:43 / km)
ahr:143 max:170 shoes: Nike Pegasus 33

WDN - rushing back to make the 2:30pm rugby kick off - only missed the first 5mins yas. Good day.
6 PM

Running 30:41 [3] 7.2 km (4:16 / km) +61m 4:05 / km
ahr:158 max:181 shoes: Nike Pegasus 33

Proper warm down. Feeling fresh AF.

Friday Nov 10, 2017 #

Note
(rest day)

Rest day n stuff

Thursday Nov 9, 2017 #

7 AM

Running 14:44 [3] 3.47 km (4:15 / km) +48m 3:58 / km
ahr:132 max:144 shoes: Nike Flyknit Racer

Raced Klára there - won. (3:59/km) (she cycled)
GYM

Gym 1:00:00 [0]

Standard gym, seem to be getting stronger.
7 PM

Running warm up/down 20:44 [2] 4.19 km (4:57 / km) +14m 4:52 / km
ahr:139 max:168 shoes: Nike Pegasus 33

WUP plus drills

Running intervals 33:05 [4] 4.81 km (6:53 / km)
ahr:118 max:144 shoes: Nike Zoom Flyknit Streak

2x6x200m speedy 27/8's. Closed with a 26.

Running warm up/down 22:25 [2] 4.1 km (5:28 / km) +72m 5:02 / km
ahr:147 max:168 shoes: Nike Zoom Flyknit Streak

WDN

Wednesday Nov 8, 2017 #

3 PM

Running 1:09:32 [3] 15.3 km (4:33 / km) +231m 4:14 / km
ahr:145 max:185

Nice run with a sprinter - he was little slow - ditched him and hit the seat for a lap. Clocked up the edi big 3:
Canal
Meadows
Seat

Tuesday Nov 7, 2017 #

8 AM

Running 20:48 [3] 4.67 km (4:27 / km) +26m 4:20 / km
ahr:133 max:141 shoes: Nike Pegasus 33

morning miles
7 PM

Running 15:00 [3] 3.5 km (4:17 / km)
shoes: Nike Zoom Flyknit Streak

WUP n drills

Running intervals 36:32 [4] 10.31 km (3:33 / km) +57m 3:27 / km
ahr:145 max:175 shoes: Nike Zoom Flyknit Streak

Very decent session actually pretty happy with this.

5 x 5mins [2mins active rec.]

Running just under a mile for each rep - not bad for a cold day around the meadows!

Distances:
1.55 (3:15/km)
1.56 (3:14/km)
1.58 (3:11/km)
1.57 (3:11/km)
1.58 (3:10/km)

Happy with this:) nice progression of distances. Didn't feel to bad come the end either.

Ran a naughty 10k time of 35mins (inc. recovery) for the session, nae bad.

Running 13:59 [3] 2.23 km (6:16 / km) +13m 6:06 / km
ahr:130 max:157 shoes: Nike Zoom Flyknit Streak

jogging and 4 x 30s strides (180m) [2:30]

Running warm up/down 15:00 [2] 3.5 km (4:17 / km)
shoes: Nike Zoom Flyknit Streak

down

Monday Nov 6, 2017 #

Note
(rest day)

forced - too much work ran outta time shame :( done a lot of cycling if that counts

Gym 1:00:00 [0]

working relatively hard today

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