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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tommig

In the 7 days ending Sep 18, 2016:

activity # timemileskm+m
  Run4 2:22:55 14.69(9:44) 23.65(6:03) 417
  Orienteering2 2:18:50 10.5(13:13) 16.9(8:13) 509
  S&C1 15:00
  Total7 4:56:45 25.2 40.55 926
  [1-5]7 4:56:06
averages - sleep:5.6 weight:80.6kg

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Sunday Sep 18, 2016 #

11 AM

Orienteering race (WIM Galoppen Godshill) 1:31:34 intensity: (10 @0) + (16 @1) + (41 @2) + (38:48 @3) + (51:39 @4) 10.59 km (8:39 / km) +329m 7:29 / km
ahr:157 max:175 slept:4.7 weight:80.8kg shoes: VJ Bold 2016

Some silly mistakes, saw route from 5-9 as 5-6, then realised mistake. Punched 5, forgot that I'd seen that already and started running to 9.... didn't go too far before realising but some time lost. 27 just couldn't make sense of map or terrain.

Physically didn't push hard enough, just was too tempted to walk whenever it got a bit hot or tough.

Great fun.

Saturday Sep 17, 2016 #

6 AM

Run 15:47 intensity: (1 @0) + (15 @1) + (25 @2) + (11:42 @3) + (3:24 @4) 3.04 km (5:12 / km) +11m 5:06 / km
ahr:149 max:171 slept:5.3 weight:80.5kg shoes: Feet2 - Yellow

Quick run to get car before 7am then back to bed for a few hours.
11 AM

Orienteering (BOK Ashton Court 45m Scor) 47:16 intensity: (11 @0) + (7 @1) + (8 @2) + (1:45 @3) + (34:08 @4) + (10:57 @5) 6.32 km (7:29 / km) +180m 6:33 / km
ahr:170 max:193 shoes: VJ Bold 2016

Bonus orienteering! Had arranged for electricity meter reader to come between 10 and 2 today so expected to have a wasted morning. He came at 10:03!! So quickly got stuff together and rushed over to Ashton Court. Really enjoyed it, shouldn't have gone for the last control to clear the lot, I knew I was overtime but having too much fun so decided to take the time penalty and go and get it. Might have just been in time otherwise and scored 200, in the end scored 210 but lost 30 in time penalties... Fun running round Ashton Court and seeing a few friends along the way. No huge mistakes, a few hesitations close to the controls.

Thursday Sep 15, 2016 #

7 PM

Run 48:42 intensity: (6 @0) + (9 @1) + (25 @2) + (17:00 @3) + (25:27 @4) + (5:35 @5) 8.06 km (6:03 / km) +184m 5:26 / km
ahr:161 max:180 slept:7.3 weight:80.5kg shoes: Feet2 - Yellow

Nice to get into the woods for a bit. Not Finnish woods, but Leigh Woods is not bad! Glad I had head torch with me as proper dark at the end. Meant to run further but very steep climb took a bit of time and effort and got back to car after 8km and couldnt decide which direction to run in so called it a day and went for Sauna instead!

Wednesday Sep 14, 2016 #

6 AM

Run 22:01 intensity: (19 @1) + (1:02 @2) + (8:23 @3) + (11:54 @4) + (23 @5) 4.2 km (5:15 / km) +64m 4:53 / km
ahr:156 max:177 slept:5.25 weight:80.5kg shoes: Feet2 - Yellow

7 AM

S&C 15:00 [1]

5 mins plank
5 mins balance exercises
5 mins stretching/rolling

Tuesday Sep 13, 2016 #

7 PM

Run (BOK The Old Barn Nailsea) 56:25 intensity: (11 @0) + (19 @1) + (3:03 @2) + (21:19 @3) + (29:42 @4) + (1:51 @5) 8.36 km (6:45 / km) +158m 6:10 / km
ahr:157 max:178 shoes: Feet2 - Yellow

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