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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sheap

In the 7 days ending Jul 21:

activity # timemileskm+m
  Running 5 1:37:08 10.6(9:10) 17.06(5:42) 89
  S + C3 1:22:00
  Orienteering 1 48:23 3.63(13:19) 5.85(8:16)
  Total7 3:47:31 14.23 22.91 89
  [1-5]7 3:39:35

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MoTuWeThFrSaSu

Sunday Jul 21 #

Running 9:30 [3] 2.11 km (4:30 / km)

Shakeout with the bois.

Saturday Jul 20 #

7 PM

Running 26:05 intensity: (15 @0) + (4:52 @1) + (5:18 @2) + (9:23 @3) + (5:45 @4) + (32 @5) 4.0 km (6:31 / km) +36m 6:14 / km
ahr:154 max:191

Shakeout and drills with dad who has a sore back.

Friday Jul 19 #

Note

Easy week before 2 weeks of solid orienteering. Been pretty bunged up with hay fever.
10 AM

S + C (Climbing ) 45:00 [3]

Was actually around 2 hours but not logging it all as some wasn’t so strenuous.

Thursday Jul 18 #

S + C 20:00 [3]

Running 24:36 [3] 4.21 km (5:51 / km) +29m 5:39 / km

Ez

Wednesday Jul 17 #

12 PM

Running 9:35 intensity: (27 @0) + (1:50 @1) + (1:07 @2) + (3:50 @3) + (1:01 @4) + (1:20 @5) 1.5 km (6:22 / km)
ahr:131 max:165

Warm up - jog then dynamic stretches then static stretches then strides then a wee more jogging.

Orienteering 31:37 intensity: (20 @0) + (11 @1) + (2:08 @2) + (7:21 @3) + (8:37 @4) + (13:00 @5) 4.76 km (6:38 / km)
ahr:181 max:204

The Slab
Really techy intricate area like a sandpit. Aimed to practice my overall technique to see what I need to work on. I think it would be good to practice some attack points as didn’t feel I was consciously using them much. Also planning ahead. Overall good run although was very tiring running on sand for 70% of the course so rather slow.

Orienteering 16:46 intensity: (6:54 @0) + (8:05 @1) + (45 @2) + (1:02 @3) 1.08 km (15:29 / km)
ahr:119 max:153

Went out to redo a control walking.

Tuesday Jul 16 #

S + C 17:00 [3]

Bench press

Monday Jul 15 #

9 PM

Running intervals 27:22 [4] 5.23 km (5:14 / km) +24m 5:07 / km
shoes: Nike zoom elite

Wu
90.90.60.60.60.30.30.30.15.15.15
Wd
Camping so just did this in the terrain around the field whilst jazz shouted stop and start at me. Very hot all day so waited till the sun went down to do this.

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