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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: АТ

In the 7 days ending Apr 23, 2017:

activity # timemileskm+mload
  Running5 2:50:26 20.36(8:22) 32.76(5:12) 76687.3
  Orienteering4 2:14:20 13.0(10:20) 20.93(6:25) 51934 /38c89%81.6
  Stretching/ Rolling4 58:00
  S & C3 52:0013.0
  XT1 50:0025.0
  Total14 7:44:46 33.36 53.69 128534 /38c89%207.0
  [1-5]10 6:46:46
averages - sleep:9

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MoTuWeThFrSaSu

Sunday Apr 23, 2017 #

10 AM

Orienteering 25:17 intensity: (18:15 @1) + (7:02 @2) **** 3.39 km (7:28 / km) +15m 7:18 / km
ahr:140 max:157 shoes: VJ Supra 2

Model event: minging terrain and really very tricky.

10 PM

Stretching/ Rolling 12:00 [0]

Saturday Apr 22, 2017 #

6 PM

Running 12:04 intensity: (3:25 @1) + (8:26 @2) + (13 @3) 2.49 km (4:51 / km) +52m 4:23 / km
ahr:148 max:162 (rest day) shoes: Adidas Adizero Boston 6

SICILY! Little jog round the hotel grounds avec Zac. HR back up again, all this travelling is killing me :(

Friday Apr 21, 2017 #

8 AM

Running long 1:18:52 intensity: (15:19 @1) + (31:30 @2) + (32:03 @3) 15.96 km (4:57 / km) +418m 4:22 / km
ahr:155 max:174 shoes: Saucony Peregrine 6

Chill long run down to Setmurthy, looping round that a bit then home. Drizzly morning but still enjoyed it, legs not feeling too bad although definitely far from fresh.
9 PM

Stretching/ Rolling 12:00 [0]

Thursday Apr 20, 2017 #

12 PM

S & C (Core) 20:00 [1]
ahr:99 max:121

Standard stuff apart from didn't do extra plank stuff.
5 PM

Running warm up/down 10:07 intensity: (9:41 @1) + (26 @2) 1.53 km (6:37 / km) +13m 6:21 / km
ahr:130 max:146 shoes: Adidas Adizero Boston 6

Running tempo 10:00 intensity: (18 @1) + (51 @2) + (8:33 @3) + (18 @4) 2.73 km (3:40 / km) +31m 3:28 / km
ahr:164 max:176 shoes: Adidas Adizero Boston 6

Pretty self explanatory.

Orienteering 36:08 intensity: (2:13 @1) + (15:56 @2) + (17:59 @3) *** 5.81 km (6:13 / km) +152m 5:30 / km
ahr:158 max:172 spiked:22/23c shoes: Inov8 X Talon 225

WCOC Orienteering - Buttermere - Map

Quick swap of shoes then off for the O. Simple on the fell to start with then into the woods, clean apart from stopping too early on #17 which was annoying. Feet hurting throughout, but not as bad as last night :/

Running tempo 10:00 intensity: (16 @1) + (58 @2) + (3:20 @3) + (5:26 @4) 2.79 km (3:35 / km) +31m 3:24 / km
ahr:171 max:184 shoes: Adidas Adizero Boston 6

More tired + hill at the end + faster pace = more of an effort. Was fine though.

Running warm up/down 9:25 intensity: (3:26 @1) + (2:13 @2) + (3:19 @3) + (27 @4) 1.89 km (4:59 / km) +7m 4:54 / km
ahr:153 max:177 shoes: Adidas Adizero Boston 6

4 * Strides + CD. Good afternoons work.
10 PM

Stretching/ Rolling 14:00 [0]

Wednesday Apr 19, 2017 #

9 AM

S & C (Maintenance) 12:00 [1]
ahr:85 max:114 slept:11.0

5 PM

Running warm up/down 7:38 intensity: (4:44 @1) + (2:54 @2) 0.74 km (10:21 / km) +70m 7:00 / km
ahr:132 max:153 shoes: VJ Supra 2

Orienteering 38:01 intensity: (14:50 @1) + (18:27 @2) + (4:44 @3) *** 4.42 km (8:36 / km) +157m 7:18 / km
ahr:146 max:167 spiked:12/15c shoes: VJ Supra 2

LOC Tech - Eggerslack woods - Map

Really struggled tonight. Couldn't get my head into the map and things just weren't fitting. Some good orienteering at the start but my feet were in agony by #9 so had to stop and loosen my shoes. Rest of it the focus was gone so just pootling along into many a mistake. Need to not wear that shoe and sock combo and not tie my shoes so tight again!

Running warm up/down 15:39 intensity: (7:48 @1) + (6:07 @2) + (1:44 @3) 2.78 km (5:38 / km) +110m 4:42 / km
ahr:141 max:166 shoes: Saucony Peregrine 6

Legs feeling quite good :)
9 PM

Stretching/ Rolling 20:00 [0]

Tuesday Apr 18, 2017 #

11 AM

XT 50:00 [2]
slept:7.0 (rest day)

Recovery swim, back on 100 lengths and all in good time :)

Got a flat tyre on the way home last night and had to wait 2 hours to be rescued so got home after midnight instead of at 9pm and I didn't get the massive recovery sleep I was after :(
9 PM

S & C (Core) 20:00 [1]
ahr:101 max:126

Left it a tad late, tough as always.

Monday Apr 17, 2017 #

10 AM

Running warm up/down 11:03 intensity: (10:57 @1) + (6 @2) 0.88 km (12:34 / km) +4m 12:19 / km
ahr:111 max:145 shoes: Inov8 X Talon 225 #2

Orienteering race 34:54 intensity: (39 @1) + (1:17 @2) + (14:32 @3) + (18:00 @4) + (26 @5) *** 7.32 km (4:46 / km) +194m 4:13 / km
ahr:172 max:188 shoes: Inov8 X Talon 225 #2

JK Relays - First leg men's open - Map / Results

Wasn't expecting much from the legs but felt alright and was just behind Fred and Finlay for most the way, 20s down on Fred at #17 then screwed up #18 royally; ran on the other gaffles line and then tried to make stuff fit which it didn't. 3 mins binned.
Hey ho, quite pleased that I was with the pack for the most the way and good fun with Finlay at the end on the run in after his quite impressive bonk after the spectator control... Just need to focus on my own race more next time!!

Running warm up/down 5:38 intensity: (3:22 @1) + (2:16 @2) 0.99 km (5:42 / km) +29m 4:58 / km
ahr:140 max:152 shoes: Saucony Peregrine 6

Testing new shoes

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