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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: АТ

In the 7 days ending Sep 15:

activity # timemileskm+mload
  Running7 6:22:01 43.89(8:42) 70.64(5:24) 1973281.2
  Stretching/ Rolling6 1:30:00
  XT2 1:05:0016.3
  Orienteering2 26:15 3.49(7:31) 5.62(4:40) 8720 /22c90%31.9
  S & C1 15:00
  Total16 9:38:16 47.39 76.26 206020 /22c90%329.4
  [1-5]10 7:53:16
averages - sleep:8

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MoTuWeThFrSaSu

Sunday Sep 15 #

11 AM

Running 1:29:08 [3] 13.09 km (6:49 / km) +891m 5:05 / km
slept:8.0 shoes: VJ XTRM

Pentlands with friends. Lovely stuff.
9 PM

Stretching/ Rolling 15:00 [0]

Saturday Sep 14 #

8 AM

Running (Shakeout) 15:33 [2] 3.18 km (4:54 / km) +15m 4:47 / km
shoes: NB 1080

1 PM

Running warm up/down 9:57 [2] 1.78 km (5:36 / km) +18m 5:20 / km
shoes: NB 1080

Running 22:37 [5] 5.08 km (4:27 / km) +236m 3:37 / km
shoes: VJ Irock 2

EUOC Hill Race.

Good bants, took it on up the crags into a pretty nasty wind, got a bit of a gap on the descent, then boshed up the seat nicely, looking back and had a bit of a gap to Davina in 2nd. Wanted to push on but a stitch and being solo into some wind led to a drop in effort, so kinda just tempoed/ stayed strong over the second half. Nice effort and got the all important W. Just beat nobbies time fron last year as well ;)

*2s faster than Bashman 2 years ago :0 ;)

Running warm up/down 28:16 [2] 4.87 km (5:48 / km) +116m 5:11 / km
shoes: NB 1080

7 PM

Stretching/ Rolling 15:00 [0]

Friday Sep 13 #

3 PM

XT (Elliptical) 35:00 [1]
(rest day) shoes: NB Zante V4

Easy in the gym.

Stretching/ Rolling 15:00 [0]

Thursday Sep 12 #

3 PM

Running 10:48 [2] 2.23 km (4:50 / km) +2m 4:49 / km
shoes: NB Hierro V4

Orienteering 16:28 [3] *** 3.68 km (4:29 / km) +17m 4:23 / km
spiked:20/22c shoes: NB Hierro V4

Hospital Sprintervals.



With Thompas, Dan, Joe, Breeze. Good fun although I wasn't orienteering very well...

Running 13:49 [2] 2.71 km (5:06 / km) +27m 4:51 / km
shoes: NB Hierro V4

Running hills 14:18 [4] 1.99 km (7:11 / km) +134m 5:22 / km
shoes: NB Hierro V4

5 * 45s [75s] + 5 * 15s [45s].

Some good power hills on Blackford. Legs feeling pretty standard.

Running warm up/down 10:04 [2] 2.06 km (4:53 / km) +9m 4:46 / km
shoes: NB Hierro V4

8 PM

Stretching/ Rolling 15:00 [0]

Wednesday Sep 11 #

8 AM

XT (Swimming) 30:00 [1]
slept:8.0

Solo morning swim as it seems my Dalkeith compatriots are still a bit wiped. Anyways was still good fun.
4 PM

Running 1:05:29 [2] 11.6 km (5:39 / km) +388m 4:50 / km
shoes: NB Hierro V4

Ploddy Seat action. Went round the hill race route to rejig the memory for Saturday then did crags again and home. Legs feeling super ploddy so happy to let them roll with that.
10 PM

Stretching/ Rolling 15:00 [0]

Tuesday Sep 10 #

2 PM

Running warm up/down 10:48 [2] 2.22 km (4:51 / km) +11m 4:44 / km
shoes: NB 1080

Running intervals 28:05 [4] 7.58 km (3:42 / km) +35m 3:37 / km
shoes: VJ Irock 2

KF Sesh - 3 * 8 mins [2 mins].

Down for a bit of classic KF action with Maximilian and Boyan (new Bulgarian EUOCer) Leggies feeling pretty tired for many reasons but was still moving fine. Think we started a bit fast as well, classic. Paces: 3.23, 27, 24. Pretty good stuff.

Running intervals 8:47 [3] 1.46 km (6:01 / km) +1m 6:00 / km
shoes: VJ Irock 2

5 * Strides.

Running warm up/down 20:13 [2] 3.87 km (5:13 / km) +51m 4:54 / km
shoes: NB 1080

10 PM

Stretching/ Rolling 15:00 [0]

Monday Sep 9 #

11 AM

Running 34:09 [2] 6.93 km (4:56 / km) +40m 4:47 / km
shoes: NB 1080

Some ploddy meadows action with Thompas. Was a bit damp. This is also the Alco shakeout ;)
3 PM

S & C (Core) 15:00 [0]

5 PM

Orienteering 9:47 [5] 1.94 km (5:02 / km) +70m 4:16 / km
shoes: VJ Supra 2

Alco - 1st.

Just carrying the weekends form into the most important race of the year. Controversy surrounds this race.

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