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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Key

In the 7 days ending Mar 10:

activity # timemileskm+m
  Orienteering7 5:41:46 31.47(10:52) 50.65(6:45) 1616
  Cycling2 2:16:00 37.28(3:39) 60.0(2:16)
  Running5 2:14:00 12.77(10:30) 20.55(6:31) 286
  Total9 10:11:46 81.52(7:30) 131.2(4:40) 1902

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MoTuWeThFrSaSu

Sunday Mar 10 #

10 AM

Running long (Snow/ Forest) 47:00 [2] 8.0 km (5:53 / km) +60m 5:40 / km
shoes: NVII W-spike

Long run part 1 (forest and snow)

Orienteering long (Snow) 47:00 [2] *** 5.7 km (8:15 / km) +215m 6:56 / km
shoes: NVII W-spike

Long run part 2 (orienteering in snow)
5 PM

Cycling warm up/down 20:00 [1] 8.0 km (2:30 / km)

Up

Cycling intervals 45:00 [4] 23.0 km (1:57 / km)

2x20min progressive (5) on the spinner

Cycling warm up/down 11:00 [1] 4.0 km (2:45 / km)

Down

Saturday Mar 9 #

8 AM

Orienteering (Snow) 31:00 [2] *** 3.5 km (8:51 / km) +170m 7:08 / km
shoes: NVII F1

Very deep soft snow, so bailed after 3.5km and just did a normal run

Running 20:00 [2] 3.65 km (5:29 / km) +135m 4:37 / km
shoes: NVII F1

5 PM

Orienteering intervals (Snow) 23:00 [3] **** 3.55 km (6:29 / km) +225m 4:55 / km
shoes: NVII F1

Tried to run fast, but deep snow made that difficult...

Running warm up/down (Snow/ Forest) 7:30 [1] 1.25 km (6:00 / km) +45m 5:05 / km
shoes: NVII F1

Orienteering (Snow) 15:00 [2] *** 2.3 km (6:31 / km) +50m 5:53 / km
shoes: NVII F1

A little bit extra

Friday Mar 8 #

9 AM

Orienteering (Snow) 1:14:36 [2] *** 8.0 km (9:20 / km) +300m 7:51 / km
ahr:156 max:171 shoes: NVII F1

Orienteering in the snow! Slow but awesome
5 PM

Cycling (Easy spinner) 1:00:00 [1] 25.0 km (2:24 / km)

Resting shin

Thursday Mar 7 #

Note
(rest day)

Travel day

Wednesday Mar 6 #

7 PM

Orienteering (Night) 38:40 [3] ** 6.7 km (5:46 / km) +234m 4:55 / km
ahr:151 max:175 shoes: NVII F1

Night O at Burton Dassett. Jogged around with Will, so windy!

Orienteering warm up/down 6:04 [1] 1.0 km (6:04 / km) +17m 5:35 / km
shoes: NVII F1

Tuesday Mar 5 #

9 AM

Running warm up/down 19:41 [1] 2.4 km (8:12 / km) +12m 8:00 / km
shoes: NVII F1

Orienteering race (POM) 1:14:08 [4] *** 13.45 km (5:31 / km) +265m 5:01 / km
ahr:165 max:184 shoes: NVII F1

Monday Mar 4 #

12 PM

Running warm up/down 29:38 [1] 3.74 km (7:55 / km) +21m 7:42 / km
shoes: NVII F1

Orienteering race (POM) 32:18 [4] **** 6.45 km (5:00 / km) +140m 4:31 / km
ahr:172 max:188 shoes: NVII F1

Day 3, 1st M20. A few silly mistakes and 1 dumb one at the end. Annoying

Running warm up/down 10:11 [1] 1.51 km (6:45 / km) +13m 6:28 / km
shoes: Nike zoom fly (p)

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