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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rpwhite

In the 7 days ending Feb 12, 2023:

activity # timemileskm+mload
  Orienteering4 3:16:41 18.53(10:37) 29.82(6:36) 34791c601.2
  Running3 1:36:20 11.5(8:23) 18.51(5:12) 218289.6
  Strength & Conditioning1 25:0050.0
  Stretching2 14:100.3
  Trail/hill Running1 5:28 0.42(12:54) 0.68(8:01)18.3
  Total8 5:37:39 30.45 49.01 56591c959.4
  [1-5]7 5:23:03

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MoTuWeThFrSaSu

Sunday Feb 12, 2023 #

10 AM

Orienteering 1:12:00 intensity: (18 @0) + (7 @1) + (2:48 @2) + (35:02 @3) + (33:35 @4) + (10 @5) 9.34 km (7:43 / km) +176m 7:03 / km
ahr:152 max:174 28c shoes: Inov-8 OROC 280

Brown course CSC heats - first time I have run at Faskally and what a great white forest, fast and decent visibility so good run. Couple of minor bobbles only real mistake was 27, just went a bit to far but realised before I got too far.

Trail/hill Running warm up/down 5:28 intensity: (32 @2) + (2:32 @3) + (2:24 @4) 0.68 km (8:01 / km)
ahr:148 max:167 shoes: Inov-8 OROC 280

2 PM

Orienteering 17:48 intensity: (17 @1) + (4:13 @2) + (13:18 @3) 2.02 km (8:48 / km) +38m 8:02 / km
ahr:137 max:152 8c shoes: Inov-8 OROC 280

Collecting controls

Saturday Feb 11, 2023 #

Event: TAY Urban Event - SOUL3
 
11 AM

Running warm up/down 5:57 intensity: (14 @1) + (3:56 @2) + (1:47 @3) 1.14 km (5:12 / km) +1m 5:10 / km
ahr:129 max:139 shoes: Adidas Supernova Unite

Plus a few drills to get the legs warmed up

Orienteering 42:59 intensity: (27 @1) + (2:39 @2) + (9:58 @3) + (29:25 @4) + (30 @5) 10.12 km (4:15 / km)
ahr:156 max:176 27c shoes: Adidas Supernova Unite

SOUL event at Muirton, Perth
Pretty happy with this, couple of mistakes, out of 5 the wrong direction so had to adjust route to 6. Also, took a right out of 15 and hit a dead end so lost a bit of time there too.

Running warm up/down 17:04 intensity: (29 @2) + (14:02 @3) + (2:33 @4) 3.45 km (4:57 / km)
ahr:148 max:164 shoes: Adidas Supernova Unite

7 PM

Stretching 8:20 [0]
ahr:74 max:94

Friday Feb 10, 2023 #

6 PM

Running 31:56 intensity: (9 @0) + (13 @1) + (3:14 @2) + (21:18 @3) + (7:02 @4) 6.74 km (4:44 / km) +15m 4:41 / km
ahr:146 max:165 shoes: Adidas Supernova Unite

Solo one tonight as Alison is at sprint training

Stretching 5:50 intensity: (5:35 @0) + (12 @1) + (3 @2)
ahr:85 max:117

Thursday Feb 9, 2023 #

Note
(rest day)

Much needed rest day

Wednesday Feb 8, 2023 #

5 PM

Orienteering 42:39 intensity: (14 @0) + (9:10 @1) + (14:54 @2) + (17:11 @3) + (1:10 @4) 5.23 km (8:10 / km) +76m 7:36 / km
ahr:128 max:158 20c shoes: Inov-8 X-Talon 230

Hanging controls out for the dark park at Queen’s Park

Orienteering 21:15 intensity: (1:40 @1) + (6:02 @2) + (12:18 @3) + (1:15 @4) 3.11 km (6:50 / km) +56m 6:16 / km
ahr:136 max:158 8c shoes: Inov-8 X-Talon 230

And collecting controls

Tuesday Feb 7, 2023 #

6 PM

Running hills 41:23 [3] 7.18 km (5:46 / km) +202m 5:03 / km
shoes: Evadict TR trail

Bellahouston park, 5 long reps (800m at 3:15-3:20) interspersed with 4 short reps (280m at 1 min) but no watch so bit of a guess. Felt reasonable too.
https://www.attackpoint.org/sessiondata.jsp?sessio...

Monday Feb 6, 2023 #

6 PM

Strength & Conditioning 25:00 [2]
shoes: Nike Flywire

HIIT

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