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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: r.lil

In the 7 days ending Sep 27:

activity # timemileskm+m
  Running 4 4:06:43 26.98(9:09) 43.42(5:41) 768
  Cycling 2 2:38:51
  Orienteering1 45:04 4.07(11:04) 6.55(6:53) 187
  Total7 7:30:38 31.05 49.97 956
  [1-5]7 7:19:13

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MoTuWeThFrSaSu

Sunday Sep 27 #

10 AM

Running 1:33:59 intensity: (17 @0) + (3:00 @1) + (1:20:12 @2) + (10:30 @3) 16.52 km (5:41 / km) +260m 5:16 / km
ahr:140 max:161 shoes: Nike Vomero 14

Glorious fresh morning round mortonhall with Laura, Sophia and Pippa. Sore throat gone but still feeling pretty blocked up. Felt better as the run went on.

Saturday Sep 26 #

Note
(sick)

Sore throat, probably got whatever Eddie has had
6 PM

Running 25:40 intensity: (1:36 @1) + (24:04 @2) 5.15 km (4:59 / km) +34m 4:49 / km
ahr:126 max:138 shoes: Nike Vomero 14

Evening meadows lap with Eddie. Throat sore but felt ok.

Friday Sep 25 #

2 PM

Cycling 1:37:09 intensity: (30 @0) + (3:16 @1) + (32:12 @2) + (48:24 @3) + (7:40 @4) + (5:07 @5)
ahr:152 max:207

Roslin and Dalkeith country park with Sophia and Emma

37km 264m

Thursday Sep 24 #

6 PM

Orienteering 45:04 intensity: (1:02 @1) + (26:12 @2) + (17:24 @3) + (26 @4) 6.55 km (6:53 / km) +187m 6:01 / km
ahr:148 max:172 shoes: VJ Sport Irock 2

Blackford hill technical training. Don’t know how to orienteer anymore but enjoyed it none the less

Wednesday Sep 23 #

3 PM

Running 1:08:27 intensity: (7 @0) + (32 @1) + (14:54 @2) + (51:55 @3) + (59 @4) 10.4 km (6:35 / km) +401m 5:31 / km
ahr:155 max:175 shoes: Nike Vomero 14

Easy seat climbs with the girls

Tuesday Sep 22 #

5 PM

Running 58:37 intensity: (1:59 @1) + (48:25 @2) + (7:52 @3) + (21 @4) 11.35 km (5:10 / km) +74m 5:00 / km
ahr:142 max:174 shoes: VJ Sport Irock 2

Killing field intervals. 5x4min (1).

Great to be back. Working in a good group with Aoife, Conor, Niamh and Eilidh. Avg pace 4.10.

Monday Sep 21 #

5 PM

Cycling 1:01:42 intensity: (10:31 @0) + (14:54 @1) + (29:32 @2) + (6:45 @3)
ahr:121 max:165

New route round Dalkeith country park with the girls. Such a lovely place can’t believe we’ve never been there before

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