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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: АТ

In the 7 days ending Jan 21, 2018:

activity # timemileskm+mload
  Orienteering4 4:03:21 24.6 39.58 117690 /107c84%136.0
  Running6 3:31:43 24.8(8:32) 39.91(5:18) 76089.4
  Stretching/ Rolling6 1:38:00
  XT3 1:30:0022.5
  S & C2 1:00:0030.0
  Total17 11:43:04 49.4 79.5 193690 /107c84%277.9
  [1-5]10 9:35:03
averages - sleep:8.1

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MoTuWeThFrSaSu

Sunday Jan 21, 2018 #

11 AM

Orienteering 1:40:07 intensity: (31:41 @1) + (21:47 @2) + (45:08 @3) + (1:31 @4) ** 16.49 km (6:04 / km) +691m 5:01 / km
ahr:151 max:177 spiked:27/29c shoes: Inov8 Mudclaw 300

WU

EUOC Big Weekend - Classic - Results

CD
9 PM

Stretching/ Rolling 16:00 [0]

Saturday Jan 20, 2018 #

9 AM

Note
slept:8.0

12 PM

Running warm up/down 6:13 intensity: (1 @0) + (6:12 @1) 0.91 km (6:49 / km) +2m 6:44 / km
ahr:113 max:131 shoes: Salomon S-Lab Sonic

Orienteering 1:06:10 intensity: (1:20 @1) + (27:34 @2) + (36:12 @3) + (1:04 @4) *** 14.31 km (4:37 / km) +196m 4:20 / km
ahr:160 max:176 spiked:35/38c shoes: Salomon S-Lab Sonic

EUOC Big Weekend - Urban - Results

Not as long as I'd feared and quite tricky so good fun. Very dicey on the ice the whole way so kept having to slow down to a jog on patches, shown by low HR that bearly made i4. On the whole feeling good physically but will need to push a lot more in races coming up.

Messed up 3 times by going up the wrong alleys, don't know about routes but most seemed all good. Happy with the technique for now :)

Friday Jan 19, 2018 #

7 PM

Orienteering 17:54 intensity: (7:50 @1) + (7:23 @2) + (2:41 @3) *****
ahr:144 max:168 spiked:5/15c slept:7.0 (rest day) shoes: Salomon S-Lab Sonic

EUOC Big Weekend - Indoor Sprint - Results

Brilliant fun racing round with Niamh for the most part. Struggled when I had to get outside...

Orienteering 18:14 intensity: (5:23 @1) + (10:53 @2) + (1:58 @3) *** 3.72 km (4:54 / km) +20m 4:47 / km
ahr:147 max:162 spiked:14/15c shoes: Salomon S-Lab Sonic

EUOC Big Weekend - KB Sprint - Results

Picked up the short, whoops! Anyway just means will be fresher for tomorrow.
10 PM

Stretching/ Rolling 14:00 [0]

Thursday Jan 18, 2018 #

7 AM

XT (Swimming) 30:00 [2]
slept:8.0

All Standard stuff, feeling pretty good.
6 PM

Running warm up/down 13:45 intensity: (10:40 @1) + (3:05 @2) 2.51 km (5:29 / km) +85m 4:41 / km
ahr:136 max:151 shoes: Inov8 Mudclaw 300

Orienteering 40:56 intensity: (8:30 @1) + (14:10 @2) + (18:16 @3) *** 5.07 km (8:05 / km) +269m 6:23 / km
ahr:155 max:171 spiked:9/10c shoes: Inov8 Mudclaw 300

WCOC NightO - Threlkeld - Results

Following a snowy snowman trail most the way, stopped at #4 to build my own bigger snowman then continued on, finally finding the culprit near the end ;) All good fun.

Running 20:52 intensity: (10:45 @1) + (4:28 @2) + (3:56 @3) + (1:43 @4) 4.31 km (4:50 / km) +22m 4:43 / km
ahr:148 max:179 shoes: Inov8 Mudclaw 300

4 * 400m [45s]. 83, 73, 82, 72. Getting legs back into some speed, evidently tougher conditions on the way out. The purpose was achieved though.

CD.
10 PM

Stretching/ Rolling 18:00 [0]

Wednesday Jan 17, 2018 #

6 AM

Running 1:02:32 intensity: (18:18 @1) + (28:55 @2) + (14:43 @3) + (36 @4) 11.48 km (5:27 / km) +269m 4:53 / km
ahr:150 max:175 slept:8.0 shoes: Inov8 Mudclaw 300

Setters pre breakfast. Snowy and very nice in the dawn light on top of the Hay :) Stopped for a few piccies and build a snow man.
5 PM

Running 20:26 intensity: (9:55 @1) + (10:31 @2) 4.27 km (4:47 / km) +46m 4:32 / km
ahr:143 max:155

Easy 20 in lots of mud and (very) old shoes. Snows all gone :(

S & C 30:00 [2]

Core + Maintenance.
9 PM

Stretching/ Rolling 16:00 [0]

Tuesday Jan 16, 2018 #

7 AM

XT (Swimming) 30:00 [0]
slept:8.5

Standard stuff, accompanied by a little sister :0
6 PM

Running hills 57:55 intensity: (39:55 @1) + (5:57 @2) + (5:31 @3) + (5:50 @4) + (42 @5) 10.89 km (5:19 / km) +271m 4:44 / km
ahr:144 max:185 shoes: Salomon S-Lab Sonic

WU

Keswick AC - Hills. 20 mins of jog down, effort up. ~1min hill so quite hard. Needing a poo real bad by the end :/

CD (missing distance as forgot to start watch after fixing ma plumbing; distance sorted)
9 PM

Stretching/ Rolling 16:00 [0]

Monday Jan 15, 2018 #

6 AM

Running 30:00 intensity: (23:00 @1) + (7:00 @2) 5.54 km (5:25 / km) +65m 5:07 / km
ahr:137 max:153 slept:9.0 shoes: Saucony Peregrine 6

Pre brekky on the muddy fields. Legs felt fine.
5 PM

XT (Spinning) 30:00 [1]
ahr:111 max:140 shoes: Nike Lunaracer+ 3

Easy 30 with Niamh who was having troubles with the bike... ;)

S & C 30:00 [2]

Core + Maintenance. Used the leg press also.
8 PM

Stretching/ Rolling 18:00 [0]

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