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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sheap

In the 7 days ending Apr 20, 2019:

activity # timemileskm+m
  Running 7 1:55:10 10.2(11:17) 16.42(7:01) 100
  Orienteering 3 1:09:20 7.06(9:50) 11.36(6:06) 7868c
  S + C2 45:00
  Total10 3:49:30 17.26 27.78 17768c
  [1-5]10 3:38:43

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SuMoTuWeThFrSa

Saturday Apr 20, 2019 #

1 PM

Running 10:05 intensity: (16 @0) + (43 @1) + (8:41 @2) + (25 @3) 1.5 km (6:45 / km)
ahr:149 max:171

Wu
Keeping it to the bare minimal because of the heat.

Orienteering 30:50 intensity: (25 @1) + (14 @2) + (3:21 @3) + (8:03 @4) + (18:47 @5) **** 3.84 km (8:01 / km) +28m 7:44 / km
ahr:178 max:185 21c shoes: New x talons

JK day 2 - 3rd (+16 seconds)
Expecting it to be rather tracked as I was last starter but trying not to overthink everything. Took first 2 or 3 controls to get into the map then pretty smooth through till a v questionable route choice to #7 (not sure if it was bad or good but defo too hilly for my liking~turns out lost 1 min). Faffed to 8,10,and 13. Pretty clean and sloggy through till the end. Made a bit of a hash of 20 so tried to make up for it on the run in teehee.
Overall, ye I’ll take that:)
C • well 3
2 PM

Running warm up/down 7:36 [3] 1.13 km (6:44 / km)

Wd

Friday Apr 19, 2019 #

Event: JK 2019
 
2 PM

Running warm up/down 20:26 intensity: (53 @1) + (6:35 @2) + (10:28 @3) + (2:28 @4) + (2 @5) 2.69 km (7:36 / km) +4m 7:32 / km
ahr:164 max:185 shoes: Nike zoom elite

Wu w Phillipa.

Orienteering race (Urban) 16:51 intensity: (15 @1) + (23 @2) + (4:13 @3) + (2:25 @4) + (9:35 @5) *** 3.14 km (5:22 / km) +23m 5:10 / km
ahr:179 max:188 26c shoes: Nike zoom elite

JK Sprint Day 1- 5th (3rd Brit)- someone re-enstated.

A little bit hot, was going snails pace as body couldn’t cope with the heat even though I’m a hardy southerner. Had ages to plan routes and stuff though so I guess the pace helped? Minor mistakes at #7, #15 and #16. Mesh top definitely good as felt very breezy and shoes springy. Suprising result but I’ll take it:)
3 PM

Running warm up/down 10:22 intensity: (5:01 @2) + (3:41 @3) + (1:26 @4) + (14 @5) 0.79 km (13:08 / km)
ahr:164 max:186 shoes: Nike zoom elite

Jogged a bit w Meghan and pip then opted for the walk w Lizzie.

Thursday Apr 18, 2019 #

12 PM

Running 19:38 intensity: (2:04 @0) + (8:30 @1) + (4:55 @2) + (1:39 @3) + (2:30 @4) 3.12 km (6:17 / km) +11m 6:10 / km
ahr:132 max:172

Going through wu then some extra strides. Sooo very hot felt like we were in Oz.

Wednesday Apr 17, 2019 #

8 AM

Running 19:23 [3] 4.13 km (4:41 / km) +54m 4:24 / km
shoes: Nike zoom elite

Easy with scrumpy then strides. V stop starty because she kept seeing friends.

Tuesday Apr 16, 2019 #

2 PM

S + C 30:00 [2]
shoes: Nike zoom elite

Rock climbing outdoor at the Rocks.

Monday Apr 15, 2019 #

12 PM

Orienteering (Sprint urban) 21:39 intensity: (36 @0) + (1:56 @1) + (9:57 @2) + (4:13 @3) + (4:14 @4) + (43 @5) *** 4.37 km (4:57 / km) +27m 4:48 / km
ahr:157 max:197 21c shoes: Nike zoom elite

1k wu
2 sprintervals round Goldsmith Park planned by frank.
Ran off randomly on the wrong path to #1 but it was very misleading. All fine after that possibly some dodgy routes but pretty happy and shoes feeling really squashy and good at turning. Unfortunately got caught up by Stan on the 2nd sprinterval and didn’t catch tommy or frank so think it was a bit slower. Overall good day out and now comes the taper.

Sunday Apr 14, 2019 #

6 PM

Running 27:40 intensity: (7:51 @0) + (13:02 @1) + (1:22 @2) + (5:25 @3) 3.07 km (9:02 / km) +30m 8:36 / km
ahr:118 max:154 shoes: Nike zoom elite

Doing a session with mum. 4 x 200m and 2 x hill reps. Running at her pace to keep her motivated and testing out my new shoes:)
7 PM

S + C 15:00 [3]

With Stan in the new loft. Had some lavely tunes on and the light was v pretty.

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