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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: freddiec

In the 7 days ending Dec 1, 2017:

activity # timemileskm+m
  Run6 5:19:14 44.34(7:12) 71.36(4:28) 383
  S & C1 40:00
  Orienteering 1 30:41 4.52(6:48) 7.27(4:13)
  intervals1 29:02 4.35(6:40) 7.0(4:09)
  Total7 6:58:57 53.21 85.63 383

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SaSuMoTuWeThFr

Thursday Nov 30, 2017 #

Run 54:21 [3] 14.57 km (3:44 / km)

Standard Thursday tempo (including WU n WD).
Still without tempos so wore milers today, bit heavy. Not many people doing this cause of races at the weekend so had to go with the front pace... so started to quick then died then picked it up again for the last bit.

Times according to Strava for tempo loop:
3rd October - 37:08
26th October- 37:04
15th November- 35:31
30th November - 35:11

Nice bit of progression there.

Wednesday Nov 29, 2017 #

2 PM

Orienteering 30:41 [3] 7.27 km (4:13 / km)

First time going down to the lboro orienteering training. Good fun, doing sprintivals in a train round campus. Bit rusty and no plans for legs but ah well.
6 PM

Run 9:28 [3] 2.06 km (4:36 / km)

S & C 40:00 [3]

Circuits

Run 8:02 [3] 1.7 km (4:44 / km)

Tuesday Nov 28, 2017 #

Run warm up/down 10:00 [3] 2.1 km (4:46 / km)

intervals 29:02 [3] 7.0 km (4:09 / km)

4 x 5 minutes [3 min rec] on track.

This session was okay actually sitting in a group of 3 of us just off the front group. Ticking along nicely and legs feeling okay.

Getting around 1680- 1670m each rep, going through mile in around 4:43-5.

Run warm up/down 17:22 [3] 3.45 km (5:02 / km)

Monday Nov 27, 2017 #

Run 52:58 [3] 11.0 km (4:49 / km)

Easy exploring with Jamie and Harry.

Sunday Nov 26, 2017 #

Run 1:46:52 [3] 22.5 km (4:45 / km) +383m 4:23 / km

Long run, first 50 slow with Joe and Harry then picked it up a bit second half. Feeling unbelievable good considering race/night out day before... shoulda gone harder yday ;) really enjoyed this though, golf course then up around beacon. Could have done with my spikes so muddyyyy

Saturday Nov 25, 2017 #

Run warm up/down 18:41 [3] 3.72 km (5:01 / km)

Planned a morning jog but was cold so stayed in bed...

Run race 22:00 [3] 6.62 km (3:19 / km)

Liverpool Cross 19th,

Aiming to get around top 15 to try get gb... almost! Started off pretty comfy and remained that way apart from small stitch at start of second lap. Noticed the wind and mud (awful underfoot) a lot more second lap, struggling a bit on the tough sections - don’t know if I should have just gone out harder and held on. Happy had a bit of a gap on Alex so didn’t have a sprint finish ;) just not sure if I pushed myself enough though... in the end 19s off top 10 so even less off a gb vest!!

Run warm up/down 19:30 [3] 3.64 km (5:21 / km)

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