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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: g.foz.foster

In the 7 days ending Feb 3:

activity # timemileskm+m
  Road (75%+)7 7:42:41 59.68(7:45) 96.05(4:49) 606
  Spin bike2 2:00:49
  Fell 1 1:39:30 11.67(8:32) 18.78(5:18) 592
  XC2 1:07:20 10.17(6:37) 16.37(4:07) 117
  Total12 12:30:20 81.52 131.2 1315

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Saturday Feb 3 #

10 AM

Road (75%+) 1:23:02 [3] 21.09 km (3:56 / km) +85m 3:52 / km
shoes: Adidas Boston 6

Felt very good. Best in a long time. Calfs still tight but no issues aside from that. Was pissed off at the start so was faster than I should have been but also wanted to maintain it to get the confidence back up.
11 AM

Road (75%+) 11:20 [1] 2.26 km (5:01 / km) +6m 4:57 / km
shoes: Adidas Boston 6

Cool down jog after moderate effort.

Friday Feb 2 #

6 AM

Road (75%+) 1:11:49 [2] 14.1 km (5:06 / km) +84m 4:57 / km
ahr:115 max:159 shoes: Adidas Boston 6

Easy with surges @ 10km pace (approx 8 x 30secs 'on', 15 secs 'off'). Felt good and loose at the pace. Shorter recovery times made it a bit tougher.
11 AM

Spin bike 1:00:45 [3]
ahr:116 max:136

Av 212W. Took it easier this time due to unplanned double session yesterday. Tight calfs.

Thursday Feb 1 #

6 AM

Road (75%+) 1:20:32 [1] 15.47 km (5:12 / km) +84m 5:04 / km
ahr:115 max:151 shoes: Adidas Boston 6

Easy with strideouts. Felt good.
3 PM

Road (75%+) 59:02 [3] 12.29 km (4:48 / km) +77m 4:39 / km
shoes: Adidas Adios Boost

Unit PT session. Intervals (2x 800; 4x 400; 8x 200 - resting whilst partner ran). Warm-up and good long cool down. Felt good.

Wednesday Jan 31 #

1 PM

XC 17:32 [1] 3.8 km (4:37 / km) +22m 4:29 / km
shoes: inov8 X-Talon 225

Warm-up with drills and strideouts. Felt good.

XC 35:17 [5] 9.84 km (3:35 / km) +73m 3:27 / km
shoes: inov8 X-Talon 225

Heavy legs right from the start. Disappointing race but big improvement in terms of how I felt compared to Saturday at the Northerns. Ran a good tactical race but just couldn't sustain my speed. Positive still though.
2 PM

XC 14:31 [1] 2.73 km (5:19 / km) +22m 5:07 / km
shoes: inov8 X-Talon 225

Cool down. Slight tightness in my right calf.

Tuesday Jan 30 #

3 PM

Road (75%+) 1:19:13 [1] 15.54 km (5:06 / km) +127m 4:54 / km
ahr:120 max:164 shoes: Adidas Boston 6

Easy with hill sprints. Felt quite heavy-legged still on the sprints but ok when trotting along.

Monday Jan 29 #

Spin bike 1:00:04 [2]
ahr:143 max:158

Sit and spin. Averaged 230W. Felt tired on the bike but a comfortable tired.....if that makes any sense.
11 AM

Road (75%+) 1:17:43 [1] 15.3 km (5:05 / km) +143m 4:51 / km
shoes: Adidas Boston 6

Easy with strideouts. Felt very good again.

Sunday Jan 28 #

10 AM

Fell 1:39:30 [3] 18.78 km (5:18 / km) +592m 4:35 / km
ahr:143 max:165 shoes: inov8 X-Talon 225

Easy/moderate run. Weather pretty grim but mild enough. Good to have a run after yesterday's 'effort'. Felt a bit tired on the ups but all good apart from that.

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