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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tommig

In the 7 days ending Jun 13, 2021:

activity # timemileskm+m
  Cycling6 6:36:14 79.39(12.0/h) 127.76(19.3/h) 1187
  O - Planning2 4:50:43 10.62(27:22) 17.1(17:00) 427
  Orienteering2 1:07:35 5.75(11:45) 9.26(7:18) 220
  Commute3 1:03:40 6.48(9:50) 10.43(6:06) 111
  Run1 57:40 5.37(10:44) 8.64(6:40) 320
  Swimming1 14:02 0.19(1:15:17) 0.3(46:47)
  Total15 14:49:54 107.8(8:15) 173.49(5:08) 2264
  [1-5]15 12:31:43

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MoTuWeThFrSaSu

Sunday Jun 13, 2021 #

7 AM

O - Planning 3:31:33 intensity: (30:17 @0) + (1:57:23 @1) + (49:55 @2) + (9:20 @3) + (4:38 @4) 12.0 km (17:38 / km) +343m 15:26 / km
ahr:112 max:168 shoes: Saucony Guide 13

Setting out controls for Purdown to help Nick and Rachel, then quick problem solve to make Yellow course a bit less difficult!
11 AM

O - Planning 41:39 intensity: (12:42 @0) + (25:34 @1) + (3:00 @2) + (23 @3) 1.75 km (23:44 / km) +17m 22:38 / km
ahr:103 max:141 shoes: Saucony Guide 13

O - Planning 37:31 intensity: (10:33 @1) + (23:13 @2) + (3:31 @3) + (14 @4) 3.34 km (11:13 / km) +68m 10:11 / km
ahr:123 max:160 shoes: Saucony Guide 13

Collecting in

Friday Jun 11, 2021 #

8 AM

Commute 13:01 intensity: (3:29 @0) + (6:50 @1) + (2:41 @2) + (1 @3) 3.2 km (4:04 / km) +6m 4:02 / km
ahr:106 max:128 shoes: Charge Plug 3

4 PM

Commute 11:32 intensity: (3:00 @0) + (5:03 @1) + (3:29 @2) 2.11 km (5:28 / km) +60m 4:47 / km
ahr:108 max:135 shoes: Charge Plug 3

Commute 29:31 intensity: (10:13 @0) + (17:57 @1) + (1:21 @2) 2.2 km (13:24 / km) +39m 12:19 / km
ahr:100 max:125 shoes: Charge Plug 3

7 PM

Cycling 1:14:28 intensity: (12:28 @0) + (46:14 @1) + (15:40 @2) + (6 @3) 21.2 km (17.1 kph) +214m
ahr:108 max:137 shoes: Charge Plug 3

Less easy cycling home after a couple of Martinis and carrying kitchen units and worktops into house.... knackered!

Wednesday Jun 9, 2021 #

9 AM

Cycling 1:28:50 intensity: (37:39 @0) + (49:10 @1) + (2:01 @2) 22.77 km (15.4 kph) +95m
ahr:100 max:127 shoes: Renovo

Birthday cycle ride and coffee-cake stop with mum. Thankfully she didn't want to do the Airport loop as I'm not sure I had enough in my legs!
3 PM

Swimming 14:02 intensity: (2:18 @0) + (10:49 @1) + (54 @2) + (1 @3) 0.3 km (46:47 / km)
ahr:104 max:121

19 degrees. First time with the extended swim limit
5 PM

Orienteering 57:44 intensity: (36 @0) + (26 @1) + (2:14 @2) + (29:53 @3) + (24:35 @4) 8.64 km (6:41 / km) +208m 5:58 / km
ahr:152 max:168

Very enjoyable! Just not enough energy left so not thinking well or running well. 6-7 went left, but dithered so much about it that it was guaranteed to be slower. 9-10, stopped for a wee by the bridge. 19-20 bailed out of cave as wasn't sure I could get down low enough to get through! So climbed up and over but climbed too high. 23 totally buggered up, looked for control way higher up than it was. Lost at least a minute or two to idiocy and another minute or two to slowness, so well down on Paul and Jamie and thoroughly thrashed by Scott!
8 PM

Orienteering 9:51 intensity: (1:09 @0) + (6:36 @1) + (2:05 @2) + (1 @3) 0.62 km (15:58 / km) +12m 14:35 / km
ahr:109 max:134

Tuesday Jun 8, 2021 #

7 AM

Cycling 56:42 intensity: (4:42 @0) + (18:49 @1) + (28:26 @2) + (4:45 @3) 20.96 km (22.2 kph) +200m
ahr:120 max:153 shoes: Renovo

4 PM

Cycling 56:17 intensity: (5:09 @0) + (4:15 @1) + (37:01 @2) + (9:52 @3) 20.57 km (21.9 kph) +234m
ahr:125 max:153 shoes: Renovo

7 PM

Run 57:40 intensity: (18 @0) + (1:30 @1) + (2:14 @2) + (27:02 @3) + (26:13 @4) + (23 @5) 8.64 km (6:40 / km) +320m 5:38 / km
ahr:153 max:176 shoes: NVii Terra TT

Did an extra loop round tynings wood as had got back early....

Monday Jun 7, 2021 #

7 AM

Cycling 59:24 intensity: (6:55 @0) + (23:19 @1) + (27:04 @2) + (2:06 @3) 21.12 km (21.3 kph) +203m
ahr:116 max:145 shoes: Renovo

Faster, more direct route, although much more traffic/poor driving. If a bloody great big quarry lorry can give me a decent amount of room when overtaking, I don't understand why a van (or even a teeny tiny hatchback) can't..... 90% of drivers were really good, but there were enough really close overtakes to make it marginally unpleasant at times...
8 AM

Commute 9:36 intensity: (3:14 @0) + (6:22 @1) 2.91 km (3:18 / km) +6m 3:15 / km
ahr:97 max:115 shoes: Renovo

5 PM

Cycling 1:00:33 intensity: (4:02 @0) + (20:08 @1) + (32:19 @2) + (4:04 @3) 21.14 km (20.9 kph) +241m
ahr:120 max:153 shoes: Renovo

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