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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: g.foz.foster

In the 7 days ending Sep 23, 2017:

activity # timemileskm+m
  Road (75%+)9 8:01:11 61.3(7:51) 98.65(4:53) 677
  Indoor-snore-machine2 2:18:58 15.06(9:14) 24.23(5:44) 2123
  Total11 10:20:09 76.35(8:07) 122.88(5:03) 2800

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Saturday Sep 23, 2017 #

10 AM

Road (75%+) 50:04 [2] 9.76 km (5:08 / km) +93m 4:54 / km
ahr:115 max:156 shoes: Adidas Adios Boost

Easy with 6x hill sprints. Felt comfortable at pace.
5 PM

Road (75%+) 41:14 [1] 7.42 km (5:33 / km) +56m 5:21 / km
ahr:120 max:145 shoes: Adidas Adios Boost

Easy with 2x technical circuits. Felt good and loose.

Friday Sep 22, 2017 #

10 AM

Indoor-snore-machine 1:10:56 [4] 12.46 km (5:42 / km) +1301m 3:44 / km
ahr:131 max:166 shoes: Adidas Adios Boost

30min hill tempo from 7-15% (3mins at each full gradient - 6mins at 15% to finish). Tough cookie.

Thursday Sep 21, 2017 #

6 AM

Indoor-snore-machine 1:08:02 [1] 11.77 km (5:47 / km) +822m 4:17 / km
ahr:129 max:136 shoes: Adidas Adios Boost

Easy on the treadmill (biblical rain outside) @ 7% incline. Felt very good. Did extra time as I couldn't get out to do the strides.
5 PM

Road (75%+) 41:27 [1] 7.93 km (5:14 / km) +71m 5:00 / km
ahr:115 max:141 shoes: Adidas Adios Boost

Easy with 2x technical circuit to finish. Feeling very good still.

Wednesday Sep 20, 2017 #

3 PM

Road (75%+) 1:10:04 [4] 13.24 km (5:18 / km) +41m 5:13 / km
ahr:125 max:167 shoes: Adidas Adios Boost

Easy with hill circuits x3. Tough old session but felt good throughout. Recovered well.

Tuesday Sep 19, 2017 #

10 AM

Road (75%+) 1:00:06 [3] 14.86 km (4:03 / km) +97m 3:55 / km
ahr:141 max:157 shoes: Adidas Adios Boost

Moderate pace run. Felt really good. Very solid all the way through.
5 PM

Road (75%+) 30:02 [1] 5.68 km (5:17 / km) +53m 5:03 / km
ahr:112 max:122 shoes: Adidas Adios Boost

Easy with 2 sets of technical exercises

Monday Sep 18, 2017 #

5 PM

Road (75%+) 1:03:09 [1] 12.37 km (5:06 / km) +84m 4:56 / km
ahr:119 max:157 shoes: Adidas Adios Boost

Easy with 6x strideouts. Felt good though a little bit sluggish for the first couple of strides.

Sunday Sep 17, 2017 #

10 AM

Road (75%+) 1:20:03 [3] 19.2 km (4:10 / km) +122m 4:02 / km
ahr:147 max:163 shoes: Adidas Adios Boost

Faster pace, felt very good all the way round, holding back through most of it.
5 PM

Road (75%+) 45:02 [1] 8.19 km (5:30 / km) +60m 5:18 / km
ahr:114 max:126 shoes: Adidas Adios Boost

Beautiful evening and couldn't resist. Took it very easy.

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