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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: zac h

In the 7 days ending Dec 23, 2018:

activity # timemileskm+m
  Running - Trail / Road6 6:00:43 43.28(8:20) 69.65(5:11) 1341
  Orienteering2 44:18 4.04(10:58) 6.5(6:49) 167
  Stretching/Rolling/Core3 38:00
  Running - Fell / Terrain1 17:32 2.69(6:31) 4.33(4:03) 12
  Total9 7:40:33 50.01 80.48 1520
  [1-5]8 7:21:47

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MoTuWeThFrSaSu

Sunday Dec 23, 2018 #

1 PM

Running - Trail / Road 1:59:07 intensity: (7 @0) + (25 @1) + (1:34:27 @2) + (13:59 @3) + (10:09 @4) 24.67 km (4:50 / km) +339m 4:31 / km
ahr:144 max:179 shoes: Asics Gel Blue

Long one in Ennerdale
Planned 2 x 8 minutes uphill efforts but after the first one feeling a little light headed so cut it to :
8min, 4min, 2min all will 20 minutes or so easy in between

Running - Trail / Road 7:18 intensity: (7 @0) + (15 @1) + (6:56 @2) 1.38 km (5:18 / km)
ahr:130 max:139 shoes: Asics Gel Blue

After a long (unplanned walk home) and giving up hope anyone was going to collect me I decided to run the last bit
11 PM

Stretching/Rolling/Core 7:00 [0]

Saturday Dec 22, 2018 #

11 AM

Running - Trail / Road 6:57 intensity: (25 @0) + (48 @1) + (3:40 @2) + (2:04 @3) 0.91 km (7:37 / km) +61m 5:43 / km
ahr:133 max:155 shoes: X-Talon 225 Green

Orienteering 28:11 intensity: (4 @0) + (1:31 @1) + (7:10 @2) + (17:50 @3) + (1:36 @4) 2.86 km (9:50 / km) +128m 8:03 / km
ahr:153 max:173 shoes: X-Talon 225 Green

Powter How WCOC Christmas Orienteering

Running - Trail / Road 7:55 intensity: (9 @1) + (6:45 @2) + (1:01 @3) 1.32 km (6:01 / km) +17m 5:39 / km
ahr:140 max:152

Friday Dec 21, 2018 #

9 AM

Stretching/Rolling/Core 21:00 intensity: (10:00 @0) + (11:00 @1)

Thursday Dec 20, 2018 #

6 PM

Running - Fell / Terrain 17:32 intensity: (11 @0) + (10 @1) + (5:07 @2) + (5:03 @3) + (7:01 @4) 4.33 km (4:03 / km) +12m 4:00 / km
ahr:159 max:177

WU into 2*5mins [1min]
On waterlogged football pitches - slipping and sliding in inov8s
Only a mini session - cautious not to overdo things at the moment

Orienteering 16:07 intensity: (26 @2) + (9:49 @3) + (5:52 @4) 3.64 km (4:26 / km) +39m 4:12 / km
ahr:166 max:176 shoes: Asics Gel Blue

Straight into Tempo Orienteering (Urban)
Only one map left at start - didn't think to check it before starting so ended up running the short
No mistakes, couple of hesitations

Running - Trail / Road 6:07 intensity: (18 @1) + (5:49 @2) 1.08 km (5:40 / km) +10m 5:24 / km
ahr:137 max:147 shoes: Asics Gel Blue

Wednesday Dec 19, 2018 #

8 AM

Running - Trail / Road 1:05:55 intensity: (13 @0) + (9 @1) + (35:12 @2) + (30:21 @3) 12.24 km (5:23 / km) +274m 4:51 / km
ahr:148 max:169 shoes: Asics Gel Blue

Easy 12
Home from molls

Tuesday Dec 18, 2018 #

3 PM

Running - Trail / Road 1:22:17 intensity: (26 @0) + (28 @1) + (57:25 @2) + (23:58 @3) 16.05 km (5:08 / km) +388m 4:34 / km
ahr:143 max:167 shoes: Asics Gel Blue

Medium Long one
Loop of Whinlatter then back to Molls on the roads
10 PM

Stretching/Rolling/Core 10:00 [1]

Monday Dec 17, 2018 #

5 PM

Running - Trail / Road 1:05:07 intensity: (13 @0) + (35 @1) + (44:25 @2) + (19:54 @3) 12.01 km (5:25 / km) +252m 4:54 / km
ahr:145 max:166 shoes: Asics Gel Blue

Easy 12 on roads and Cogra logging tracks

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