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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: АТ

In the 7 days ending Feb 19:

activity # timemileskm+mload
  Running11 5:38:38 42.3(8:00) 68.08(4:58) 433141.8
  Orienteering4 3:16:50 23.36(8:26) 37.59(5:14) 642217.4
  S & C1 30:00
  Total11 9:25:28 65.66 105.67 1076359.3
  [1-5]11 8:55:28

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MoTuWeThFrSaSu

Sunday Feb 19 #

8 AM

Running 13:38 intensity: (2:14 @1) + (11:24 @2) 2.77 km (4:55 / km) +11m 4:49 / km
ahr:138 max:151 shoes: Nike Pegasus 39

Shake with the petes.
11 AM

Running warm up/down 12:11 intensity: (10:17 @1) + (1:54 @2) 2.19 km (5:33 / km) +28m 5:13 / km
ahr:122 max:133 shoes: Inov8 XTalon 255

Orienteering 1:36:25 intensity: (1:17 @1) + (1:51 @2) + (13:12 @3) + (1:04:48 @4) + (15:17 @5) 20.38 km (4:44 / km) +370m 4:20 / km
ahr:173 max:191 shoes: Inov8 XTalon 255

POM 2 - WRE Lang. Hmm average average job today. Started with a massive banana to 1 then okay. Tuoko came through me to 5 and I hung in until the phi loop, admittedly without too much map reading. After this I realised I was on the limit so backed off a bit. Still started slowing down quite badly in the second half. Some faffage but tekkers okay for the most part. Just need to be fitter as always :/ Anyways back to a middle tomorrow :))

Running warm up/down 7:58 intensity: (15 @1) + (7:43 @2) 1.35 km (5:54 / km)
ahr:140 max:154 shoes: Inov8 XTalon 255

Saturday Feb 18 #

8 AM

Running 30:22 intensity: (17:04 @1) + (13:18 @2) 6.21 km (4:53 / km) +27m 4:47 / km
ahr:128 max:142 shoes: Nike Pegasus 39

Morning joggo with Peter × 2 and Jim and Jackland for the first bit. Portuguese farmers (maybe 20?) out in force randomly shooting this morning which was exciting and a little scary. Still feeling a bit terrible.
2 PM

Running warm up/down 16:27 intensity: (5:33 @1) + (10:54 @2) 3.02 km (5:27 / km) +30m 5:12 / km
ahr:130 max:145 shoes: Inov8 XTalon 255

Orienteering race 39:22 intensity: (53 @1) + (27 @2) + (49 @3) + (8:28 @4) + (28:45 @5) 8.78 km (4:29 / km) +149m 4:08 / km
ahr:179 max:189 shoes: Inov8 XTalon 255

POM 1 Middle. 11th +2.32 to Von Krusty. Yea quite good tbh, and would have been very good without a 1min mistake to 14, was just slightly off line and paralleled. First 6 controls were somewhat tricky and fun then it was just a running race, tried to just keep the legs going but was still feeling pretty shit physically so could feel the time just slowly eeking away. Anyways something to build on and happy considering I haven't orienteered fast in quite a while.

Running warm up/down 11:51 intensity: (23 @1) + (7:40 @2) + (3:48 @3) 2.26 km (5:15 / km)
ahr:151 max:161 shoes: Inov8 XTalon 255

Friday Feb 17 #

12 PM

Running 42:31 intensity: (2:18 @1) + (39:47 @2) + (26 @3) 8.96 km (4:45 / km) +89m 4:31 / km
ahr:142 max:159 shoes: Nike Pegasus 39

Portugal! Crikey the last 24 hrs has been fun, flew to Gatwick last night, spent the night mooching around the airport until my 0645 flight. Leeds guys with the hire cars haven't made it to Portugal yet so now on some buses to get hopefully somewhere near POM. Evidently I did not feel the best.
5 PM

Running 11:57 intensity: (6:08 @1) + (5:49 @2) 2.35 km (5:05 / km) +33m 4:46 / km
ahr:125 max:147 shoes: VJ Ultra 2

Orienteering 37:40 intensity: (4:59 @1) + (32:41 @2) 6.04 km (6:14 / km) +113m 5:42 / km
ahr:140 max:153 shoes: VJ Ultra 2

POM Model. Nice jog around. Actually a bit bushier than I expected and made one parallel mistake which was embarrassing, rest was okay. Still not feeling very optimus primed, will take tomorrow to get into it then hopefully can race well on Sunday!

Running 1:48 [1] 0.33 km (5:23 / km)
ahr:121 max:127 shoes: VJ Ultra 2

Thursday Feb 16 #

10 AM

Running 1:01:44 intensity: (18:00 @1) + (43:44 @2) 12.71 km (4:51 / km) +135m 4:37 / km
ahr:134 max:149 shoes: Saucony Triumph 18

Jog on roads. Only one really icy section. Off to the sunny south this evening :)))

Wednesday Feb 15 #

Note
(rest day)

First for the year. Flat ill and was a big effort yesterday so a good plan me thinks. Back on it tomorow and to Portugal to start some orienteering for the season!

Tuesday Feb 14 #

10 AM

Running 27:44 intensity: (12:49 @1) + (14:55 @2) 5.75 km (4:49 / km) +31m 4:42 / km
ahr:129 max:143 shoes: Saucony Triumph 18

Morning job.
7 PM

Running warm up/down 16:01 intensity: (10:41 @1) + (5:20 @2) 3.33 km (4:49 / km)
ahr:125 max:142 shoes: Saucony Triumph 18

Running 36 [4] 0.2 km (3:00 / km)
ahr:133 max:147 shoes: Adidas Adizero Pro

Testing 9min pace for the first time since ??? 1 year ago maybe?

Running 35 [4] 0.2 km (2:55 / km)
ahr:129 max:140 shoes: Adidas Adizero Pro

Running 9:00 intensity: (24 @1) + (28 @2) + (1:36 @3) + (28 @4) + (6:04 @5) 3.0 km (3:00 / km)
ahr:177 max:198 shoes: Adidas Adizero Pro

3000m test. Not sub 9, massive fail.
Haha nah tbh for now I'll take that. Haven't run faster than 3.10s in a long time so I'm quite confident that a summer sub 9 will go easily. Also everyone in my flat is sick so probs a little sick as well. Also have never run indoors so that was a fun experience. Massive kudos to Mats for pacing the sub 9 train: Anders and Emil snuck under, and I was one fast lap way from it. Once again, will have to try again, maybe with some faster sessions under the belt next time...!

Running warm up/down 14:56 intensity: (9:51 @1) + (5:05 @2) 2.75 km (5:26 / km)
ahr:127 max:136 shoes: Saucony Triumph 18

Monday Feb 13 #

8 AM

Running 25:00 [1] 5.0 km (5:00 / km) +50m 4:46 / km
shoes: Saucony Triumph 18

Treadmill wakeup. Should have run outside.

S & C 30:00 [0]

6 PM

Orienteering 23:23 intensity: (14:48 @1) + (8:35 @2) 2.39 km (9:47 / km) +10m 9:35 / km
ahr:124 max:151 shoes: Inov8 XTalon 255

Mandagsplukk. Was okay until I jumped off a cliff, landing in some snow, but said snow was actually the gap between two rocks so the legs went in and I went forwards. Shin did not enjoy that one and feeling lucky nothing snapped tbh.

Running 16:19 [1] 2.68 km (6:05 / km)
ahr:114 max:129 shoes: Inov8 XTalon 255

Running 18:00 [1] 3.0 km (6:00 / km)
shoes: Inov8 XTalon 255

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