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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tommig

In the 7 days ending Oct 9, 2016:

activity # timemileskm+m
  Run7 3:26:33 20.6(10:01) 33.16(6:14) 663
  Orienteering3 2:49:37 11.16(15:12) 17.96(9:27) 65415 /18c83%
  Cycling2 54:44 6.98(7.7/h) 11.23(12.3/h) 563
  S&C1 15:00
  Total13 7:25:54 38.75 62.36 188015 /18c83%
  [1-5]13 7:17:14
averages - sleep:6.1 weight:79.7kg

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MoTuWeThFrSaSu

Sunday Oct 9, 2016 #

6 AM

Run 13:11 intensity: (9 @0) + (4 @1) + (2:00 @2) + (10:58 @3) 2.05 km (6:26 / km) +17m 6:11 / km
ahr:141 max:153 slept:5.2 weight:79.9kg shoes: Feet2 - Yellow

10 AM

Run warm up/down (Warm up) 9:40 intensity: (5:30 @0) + (1:57 @1) + (1:44 @2) + (29 @3) 1.2 km (8:05 / km) +5m 7:55 / km
ahr:104 max:149

11 AM

Orienteering (SARUM Galoppen Collingbou) 1:45:20 intensity: (11 @0) + (14:39 @1) + (46:59 @2) + (41:08 @3) + (2:23 @4) 9.74 km (10:49 / km) +367m 9:06 / km
ahr:133 max:163 shoes: VJ Bold 2016

I was crap, map was crap, terrain was crap, control locations were crap. At least it was sunny.

Saturday Oct 8, 2016 #

12 PM

Orienteering (BOK SWS Tyntesfield Green) 41:55 intensity: (11 @0) + (8 @1) + (11 @2) + (25 @3) + (24:18 @4) + (16:42 @5) *** 6.11 km (6:51 / km) +210m 5:51 / km
ahr:172 max:182 spiked:15/18c slept:8.1 weight:80kg shoes: VJ Bold 2016

Interesting course by Phil Murray, lovely to run part of the course in "sidelands" where I first orienteered as a 13 yr old Boy Scout! Very few mistakes, 1-2 should have gone through gate, plus then went into earlier ditch, should have been patient, 9 was looking too early, not entirely sure if going straight through the brambles was the fastest route to 18... 11/62 starters, and basically everyone ahead of me was people who really should be ahead of me!
2 PM

Orienteering (Control collecting) 22:22 [2] 2.11 km (10:36 / km) +77m 8:58 / km
shoes: VJ Bold 2016

Thursday Oct 6, 2016 #

6 AM

Run 10:45 intensity: (10 @0) + (43 @1) + (2:23 @2) + (5:07 @3) + (2:22 @4) 1.84 km (5:51 / km) +5m 5:46 / km
ahr:141 max:163 slept:5.35 weight:79.2kg shoes: Feet2 - Yellow

Wednesday Oct 5, 2016 #

6 AM

Run 11:00 intensity: (8 @0) + (8 @1) + (1:12 @2) + (3:57 @3) + (5:35 @4) 2.25 km (4:53 / km) +21m 4:40 / km
ahr:150 max:173 slept:5.5 weight:79.3kg shoes: Feet2 - Yellow

7 AM

S&C 15:00 [1]

5 mins plank
5 mins balance
5 mins stretching/rolling
6 PM

Run 1:15:25 intensity: (12 @0) + (9 @1) + (5:42 @2) + (57:57 @3) + (11:25 @4) 11.27 km (6:42 / km) +307m 5:53 / km
ahr:147 max:171 shoes: Feet2 - Yellow

A lovely bimble around Leigh Woods following my nose. Must go more off path next time as only went a bit off path this time and really enjoyed it.

Tuesday Oct 4, 2016 #

11 AM

Cycling 41:07 [1] 8.47 km (12.4 kph) +38m

Bike to Garage to drop off locking wheel nut and then to office.
5 PM

Cycling 13:37 [1] 2.77 km (12.2 kph) +525m

Back to garage to get car.
7 PM

Run (BOK Salutation Henbury) 1:04:32 intensity: (5 @0) + (8 @1) + (2:10 @2) + (17:43 @3) + (39:55 @4) + (4:31 @5) 10.36 km (6:14 / km) +267m 5:31 / km
ahr:161 max:186 slept:7.2 weight:79.5kg shoes: Saucony Peregrine

Good run around Blaise felt quite good going up hills and along the top. Blew up going up last steep hill trying to keep pace with Jack, and had to walk the last 10-20 metres not sure was any slower walking. Nice to see Clare and Jack out as well.

Monday Oct 3, 2016 #

6 AM

Run 22:00 intensity: (2:04 @0) + (3:09 @1) + (37 @2) + (7:35 @3) + (8:35 @4) 4.2 km (5:15 / km) +41m 5:00 / km
ahr:144 max:173 slept:5.25 weight:80kg shoes: Feet2 - Yellow

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