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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Davros

In the 7 days ending Feb 16:

activity # timemileskm+m
  Running5 2:57:45 24.66(7:12) 39.69(4:29) 53
  Orienteering3 1:44:38 11.14(9:23) 17.94(5:50) 123
  S and C1 1:15:00
  Total6 5:57:23 35.81 57.63 176

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Sunday Feb 16 #

10 AM

Orienteering 43:45 intensity: (12:41 @1) + (22:35 @2) + (8:28 @3) + (1 @4) 7.1 km (6:10 / km) +83m 5:49 / km
ahr:166 max:185 shoes: Inov8 X-Talon 225

Outrageous terrain today - and a lot of detail but the nav was solid, just picking out the obvious crags and looking up.

Running warm up/down 25:00 [1] 5.5 km (4:33 / km)
shoes: Kinvara 9s

Nice jog out to the area, sadly giving the 20km cool down a miss but realistically that would be my lot for the week if I did it.

Saturday Feb 15 #

4 PM

Orienteering 27:00 intensity: (18:00 @1) + (9:00 @2) *** 3.88 km (6:58 / km) +25m 6:45 / km
ahr:155 max:175 shoes: Inov8 X-Talon 225

Delicious bit of big rocky terrain in Portugal - really good stuff. Just chilling and getting into the terrain today, fair bit of scrappiness here and there as expected.

Orienteering 8:24 intensity: (8:13 @1) + (11 @2) 1.15 km (7:16 / km)
ahr:144 max:171 shoes: Inov8 X-Talon 225

Running warm up/down 24:00 [1] 4.8 km (5:00 / km)
shoes: Inov8 X-Talon 225

Thursday Feb 13 #

6 PM

Orienteering 25:29 intensity: (11:23 @1) + (11:44 @2) + (2:04 @3) + (15 @4) + (3 @5) 5.8 km (4:24 / km) +16m 4:20 / km
ahr:166 max:190 shoes: Kinvara 9s

Little scoot round the exchange.

Running warm up/down 25:35 [1] 5.12 km (5:00 / km) +53m 4:45 / km
shoes: Kinvara 9s

Wednesday Feb 12 #

11 AM

Running 46:30 [2] 10.0 km (4:39 / km)
shoes: Kinvara 9s

Came back for round 2 on the treadmill. Tbh felt about as hard running at 4:30s as it had yesterday evening, but that's just how it is on the treadmill sometimes. HR was chilling in the 150s so obviously not working too hard

Tuesday Feb 11 #

6 PM

Running tempo 41:40 intensity: (20:50 @3) + (20:50 @4) 11.27 km (3:42 / km)
shoes: Kinvara 9s

Conditions would have been a bit grim for hills so thought I'd pussy out and hit the treadmill. Ended up doing a Tuesday tempo for the first time in too long, in honour of the homeboys, since it was a good opportunity to run fast but not on tarmac. Felt pretty solid, as ever half the game is mental especially when you're staring at a treadmill screen. 1.5% gradient which I believe is about right. Won't be logging the climb tho ;))

Running warm up/down 15:00 [1] 3.0 km (5:00 / km)
shoes: Kinvara 9s

Monday Feb 10 #

7 PM

S and C 1:15:00 [1]

Legs popped bigtime in the last set of squats so spent the remainder of the session trying not to cramp

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