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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: carnferg

In the 7 days ending Nov 19:

activity # timemileskm+m
  Orienteering6 4:27:29 19.45(13:45) 31.3(8:33) 900
  swimming1 1:30:00
  Cycling3 1:20:00
  Running6 1:05:33 6.34(10:21) 10.2(6:26) 110
  Hill Running1 20:00 2.05(9:45) 3.3(6:04) 130
  Total15 8:43:02 27.84 44.8 1140
averages - rhr:56

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MoTuWeThFrSaSu

Sunday Nov 19 #

7 AM

Note
rhr:53

10 AM

Running warm up/down 6:50 [2] 1.2 km (5:42 / km) +20m 5:15 / km
shoes: VJ Blod 7 - size 8.5

Location - Glen nant
11 AM

Orienteering 50:55 [4] **** 7.6 km (6:42 / km) +250m 5:45 / km
ahr:160 max:168 shoes: VJ Blod 7 - size 8.5

Event - local
Location - Glen nant
12 PM

Orienteering 25:40 [3] *** 2.8 km (9:10 / km) +70m 8:09 / km
ahr:139 max:159 shoes: VJ Blod 7 - size 8.5

Location - Glen nant
Compass exercise

Saturday Nov 18 #

6 AM

Note
rhr:53

1 PM

Orienteering 9:00 [2] ** 0.9 km (10:00 / km) +10m 9:28 / km
ahr:126 max:152 shoes: VJ Blod 7 - size 8.5

Location - Airds park
Star exercise

Running warm up/down 5:35 [2] 0.8 km (6:59 / km) +10m 6:34 / km
ahr:154 max:165 shoes: VJ Blod 7 - size 8.5

Location - Airds park
2 PM

Orienteering 55:00 [2] ** 3.5 km (15:43 / km) +90m 13:55 / km
ahr:109 max:148 shoes: VJ Blod 7 - size 8.5

Location - Airds park
Control pick
I felt that the map was incorrect

Orienteering 14:14 [2] ** 1.5 km (9:29 / km) +20m 8:54 / km
ahr:129 max:148 shoes: VJ Blod 7 - size 8.5

Location - Airds park
Line exercise

Friday Nov 17 #

Cycling (To, form school) 32:00 [1]

7 AM

Note
rhr:57

Thursday Nov 16 #

Cycling (To, form school) 32:00 [1]

7 AM

Note
rhr:59

Wednesday Nov 15 #

Cycling (From school) 16:00 [1]

6 AM

Note
rhr:56

7 AM

swimming 1:30:00 [3]

6 PM

Orienteering 49:50 [3] **** 5.6 km (8:54 / km) +150m 7:51 / km
ahr:151 max:172 shoes: VJ Blod 7 - size 8.5

Night-O
Location - Shooting greens
From about half way (control 7), i lost concentration and began to make a few mistakes.
7 PM

Running warm up/down 6:23 [1] 0.8 km (7:59 / km) +10m 7:31 / km
ahr:137 max:154 shoes: VJ Blod 7 - size 8.5

Location - Shooting greens

Tuesday Nov 14 #

7 AM

Note
rhr:59

10 AM

Running 10:30 [2] 1.8 km (5:50 / km) +10m 5:41 / km
ahr:144 max:159

Warm up
Location - Tomintoul

Hill Running intervals 20:00 [5] 3.3 km (6:04 / km) +130m 5:04 / km
ahr:150 max:176

10 x (1min on, 1min off) walk back each time.
Location - Tomintoul

Running 25:40 [3] 4.1 km (6:16 / km) +40m 5:58 / km
ahr:121 max:142

Warm down + run back
Location - Tomintoul

Monday Nov 13 #

7 AM

Note
rhr:54

9 AM

Running 3:15 [2] 0.6 km (5:25 / km) +20m 4:39 / km
ahr:151 max:170 shoes: VJ Blod 7 - size 8.5

Location - Tomintoul
Morning warm up, followed by drills
12 PM

Orienteering 1:02:50 [3] **** 9.4 km (6:41 / km) +310m 5:44 / km
ahr:154 max:180 shoes: VJ Blod 7 - size 8.5

Location - Docharn
Long legs
1 PM

Running 7:20 [2] 0.9 km (8:09 / km)
ahr:118 max:163 shoes: VJ Blod 7 - size 8.5

Location - Docharn
Warm up

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