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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rpwhite

In the 7 days ending Mar 15, 2020:

activity # timemileskm+mload
  Orienteering2 2:53:38 10.75(16:09) 17.3(10:02) 41430c439.5
  Running4 2:38:42 19.82(8:01) 31.89(4:59) 97388.4
  Trail/hill Running2 21:43 1.44(15:04) 2.32(9:22) 8751.3
  Strength & Conditioning1 20:0020.0
  Stretching1 15:00
  Total7 6:29:03 32.01 51.51 59830c899.2
  [1-5]7 6:13:00

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MoTuWeThFrSaSu

Sunday Mar 15, 2020 #

Event: CompassSport Cup Heat
 
11 AM

Trail/hill Running warm up/down 9:01 intensity: (26 @1) + (6:29 @2) + (2:06 @3) 1.23 km (7:21 / km) +40m 6:20 / km
ahr:137 max:151 shoes: Inov-8 OROC 280

Orienteering 2:00:02 intensity: (2:57 @1) + (1:00:47 @2) + (51:46 @3) + (4:32 @4) 9.83 km (12:13 / km) +383m 10:13 / km
ahr:142 max:181 30c shoes: Inov-8 OROC 280

CompassSport Cup
Errochty, brown course, missed 2nd last control as had run out of mental processing power to realise I needed to punch it. Slow across the ground but no major mistakes.
3 PM

Trail/hill Running 12:42 intensity: (19 @1) + (7:02 @2) + (4:13 @3) + (1:08 @4) 1.09 km (11:37 / km) +47m 9:33 / km
ahr:142 max:166 shoes: Inov-8 OROC 280

Collecting controls

Saturday Mar 14, 2020 #

Event: Scottish Middle Distance Championships
 
11 AM

Running warm up/down 10:51 intensity: (32 @0) + (2:40 @1) + (7:39 @2) 1.76 km (6:09 / km) +16m 5:54 / km
ahr:125 max:141 shoes: Inov-8 OROC 280

Orienteering 53:36 intensity: (6:46 @1) + (19:39 @2) + (13:13 @3) + (13:58 @4) 7.47 km (7:10 / km) +31m 7:02 / km
ahr:144 max:177 shoes: Inov-8 OROC 280

Scottish Middle Distance orienteering champs

Thursday Mar 12, 2020 #

5 PM

Running 1:00:17 intensity: (9 @0) + (26 @1) + (39:00 @2) + (20:42 @3) 12.08 km (4:59 / km) +47m 4:54 / km
ahr:140 max:154 shoes: Adidas Boston 8

Heavy legs tonight definite DOMS here

Wednesday Mar 11, 2020 #

5 PM

Strength & Conditioning 20:00 [1]

2 sets of 20 reps

Stretching 15:00 [0]

Tuesday Mar 10, 2020 #

7 PM

Running 57:22 intensity: (2:32 @1) + (16:55 @2) + (32:51 @3) + (5:04 @4) 11.85 km (4:51 / km) +6m 4:50 / km
ahr:147 max:179 shoes: Adidas Boston 8

2 x 3 laps of estuary square at fast pace. Then 10 x 60m sprints.

Monday Mar 9, 2020 #

5 PM

Running 30:12 intensity: (22 @0) + (15 @1) + (14:26 @2) + (15:03 @3) + (6 @4) 6.2 km (4:52 / km) +28m 4:46 / km
ahr:141 max:163 shoes: Adidas Boston 8

Raining. Miserable.

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