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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: g.foz.foster

In the 7 days ending Jan 20:

activity # timemileskm+m
  Road (75%+)3 3:13:09 25.46(7:35) 40.98(4:43) 148
  Indoor-snore-machine3 3:02:02 21.52(8:28) 34.63(5:15) 45
  Off-road (75%+)2 1:05:28 9.69(6:45) 15.6(4:12) 81
  Total8 7:20:39 56.68(7:46) 91.21(4:50) 274

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Friday Jan 19 #

9 AM

Indoor-snore-machine 1:20:01 [1] 15.26 km (5:15 / km)
ahr:111 max:123 shoes: Adidas Boston 6

Easy @ 5.5% incline. No strides again, just as a precaution. No tightness in calf.

Thursday Jan 18 #

11 AM

Indoor-snore-machine 1:20:45 [1] 15.21 km (5:19 / km)
ahr:109 max:119 shoes: Adidas Boston 6

Super easy session. Really icy outside so stayed in the warmth and got through it. Decided against the strideouts as my calf felt tighter the more I ran. Feels ok now just didn't want to risk anything. Comfortable at 5.5% incline.

Wednesday Jan 17 #

12 PM

Off-road (75%+) 27:20 [1] 5.08 km (5:23 / km) +23m 5:16 / km
shoes: inov8 X-Talon 225

Warm up and cool down combined. Strides and drills in the warm-up.
1 PM

Off-road (75%+) 38:08 [5] 10.52 km (3:37 / km) +58m 3:32 / km
shoes: inov8 X-Talon 225

Army XC Championships - 3rd. Very happy with the run. Felt really comfortable on a fast and fairly flat course. Horrendous headwind took the pep out of the legs on the final drag to the line, otherwise it would have been well under 37mins (it was like running into a wall for the last km)

Tuesday Jan 16 #

12 PM

Road (75%+) 45:00 [1] 9.18 km (4:54 / km)
ahr:108 max:118 shoes: Adidas Boston 6

Easy on the treadmill. Fine.
1 PM

Indoor-snore-machine 21:16 [3] 4.16 km (5:07 / km) +45m 4:51 / km
ahr:117 max:158 shoes: Adidas Boston 6

6x hill sprints with 2-3 min easy recovery. Felt very good. Tired a bit towards the last rep but only relative to how I started.

Monday Jan 15 #

7 AM

Road (75%+) 57:42 [3] 13.98 km (4:08 / km) +73m 4:01 / km
ahr:136 max:152 shoes: Adidas Boston 6

Moderate with an easy finish to cool down. Felt tired. Headwind most of the way and pissing with rain, which probably made it feel slower for the effort.

Sunday Jan 14 #

9 AM

Road (75%+) 1:30:27 [1] 17.82 km (5:05 / km) +75m 4:58 / km
ahr:112 max:147 shoes: Adidas Boston 6

Easy with strideouts. Felt fine.

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