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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: CharlieRennie

In the 7 days ending Sep 29:

activity # timemileskm+m
  Running7 4:18:42 30.96(8:21) 49.83(5:12) 999
  Orienteering3 1:37:07 9.34(10:24) 15.03(6:28) 404
  Total7 5:55:49 40.3(8:50) 64.86(5:29) 1403

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Sunday Sep 29 #

9 AM

Running warm up/down 1:07 intensity: (24 @1) + (43 @2) 0.17 km (6:25 / km)
ahr:135 max:151 shoes: VJ Bold 9 #Black/Yellow

Orienteering tempo 26:00 intensity: (1:14 @1) + (28 @2) + (3:07 @3) + (21:11 @4) *** 4.41 km (5:54 / km) +108m 5:15 / km
ahr:175 max:184 shoes: VJ Bold 9 #Black/Yellow

JIRCS Relay , 1st Leg - 4th
Mucked up #1, so ended up spending the next 8 controls working my way back up to the front just picking off the back runners. Popped out onto the track after #9 and saw Joe and Sunley up ahead. Ran the next section with them into spec and we caught Adam. Was a bit scrappy in the last section and Sunley and Adam pulled away so ran in with Joe and handed over in 4th.

Saturday Sep 28 #

12 PM

Running warm up/down 17:16 [2] 2.48 km (6:57 / km) +127m 5:32 / km
ahr:159 max:174 shoes: VJ Irocks #Black/Red

Orienteering tempo 54:26 [4] *** 7.26 km (7:30 / km) +250m 6:24 / km
ahr:164 max:185 shoes: VJ Irocks #Black/Red

JIRCS Individual - 7th

Running warm up/down 4:41 [2] 0.69 km (6:50 / km) +15m 6:09 / km
ahr:151 max:166 shoes: VJ Irocks #Black/Red

Friday Sep 27 #

6 PM

Running 40:40 intensity: (1:10 @1) + (25:36 @2) + (13:54 @3) 8.19 km (4:58 / km) +248m 4:19 / km
ahr:159 max:172 shoes: VJ MAXx #Black/Yellow

Thursday Sep 26 #

6 PM

Running warm up/down 10:05 intensity: (39 @1) + (9:26 @2) 2.01 km (5:01 / km) +14m 4:51 / km
ahr:149 max:160 shoes: Nike Zoom Pegasus 35

Orienteering 16:41 intensity: (35 @1) + (3:02 @2) + (13:04 @3) *** 3.36 km (4:58 / km) +46m 4:39 / km
ahr:163 max:173 shoes: Nike Zoom Pegasus 35

Running warm up/down 11:43 intensity: (22 @1) + (11:21 @2) 2.24 km (5:14 / km) +15m 5:04 / km
ahr:150 max:162 shoes: Nike Zoom Pegasus 35

Wednesday Sep 25 #

6 PM

Running long 1:30:00 intensity: (1:17 @1) + (1:12:23 @2) + (16:12 @3) + (8 @4) 16.37 km (5:30 / km) +493m 4:47 / km
ahr:156 max:174 shoes: VJ MAXx #Black/Yellow

Tuesday Sep 24 #

6 PM

Running warm up/down 10:33 intensity: (1:41 @1) + (8:52 @2) 2.02 km (5:14 / km) +37m 4:47 / km
ahr:146 max:162 shoes: Nike Zoom Pegasus 35

Running intervals 36:01 intensity: (1:41 @1) + (11:33 @2) + (11:30 @3) + (11:17 @4) 8.5 km (4:14 / km) +7m 4:13 / km
ahr:166 max:183 shoes: Nike Zoom Pegasus 35

4 x 4min + 4 x 1min [2min]
On the dirt track with Sunley and Ben. Proper slippy in the pegs but still got some good work done. Also felt nice to lead all the reps for once. Avg Paces : 3:37s for the 4s and 3:12 for the 1s.

Running warm up/down 11:01 intensity: (15 @1) + (10:46 @2) 2.02 km (5:27 / km)
ahr:152 max:161 shoes: Nike Zoom Pegasus 35

Monday Sep 23 #

6 PM

Running 25:35 intensity: (37 @1) + (21:13 @2) + (3:45 @3) 5.14 km (4:59 / km) +44m 4:46 / km
ahr:158 max:168 shoes: Nike Zoom Pegasus 35

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