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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AKey

In the 7 days ending Jul 19, 2020:

activity # timemileskm+m
  Running7 6:54:26 54.61(7:35) 87.88(4:43) 233
  Orienteering2 2:53:55 17.89(9:43) 28.79(6:02) 944
  S/C1 10:00
  Total10 9:58:21 72.5 116.67 1177

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MoTuWeThFrSaSu

Sunday Jul 19, 2020 #

12 PM

Running long 1:51:56 intensity: (1:48 @1) + (38:05 @2) + (1:04:39 @3) + (7:24 @4) 25.35 km (4:25 / km) +82m 4:21 / km
ahr:146 max:181

Nice flat long run with Brodie. + a 5min threshold effort at the end.

Saturday Jul 18, 2020 #

4 PM

Running 39:22 intensity: (18:44 @1) + (18:27 @2) + (2:11 @3) 7.21 km (5:28 / km) +22m 5:23 / km
ahr:118 max:138 shoes: New Balance mmorbl2

Friday Jul 17, 2020 #

4 PM

Running 30:24 intensity: (3:14 @1) + (20:55 @2) + (6:01 @3) + (14 @4) 5.96 km (5:06 / km) +39m 4:56 / km
ahr:131 max:166

Running intervals 40:16 intensity: (47 @1) + (10:11 @2) + (8:01 @3) + (21:17 @4) 10.24 km (3:56 / km)
ahr:150 max:181

Running 26:53 intensity: (13 @1) + (18:36 @2) + (8:04 @3) 5.12 km (5:15 / km) +26m 5:07 / km
ahr:138 max:150

Thursday Jul 16, 2020 #

S/C 10:00 [1]

4 PM

Running 45:34 intensity: (3:13 @1) + (39:56 @2) + (2:25 @3) 8.85 km (5:09 / km) +39m 5:02 / km
ahr:126 max:150 shoes: New Balance mmorbl2

Wednesday Jul 15, 2020 #

9 AM

Running 29:32 intensity: (1:29 @1) + (25:42 @2) + (2:21 @3) 6.1 km (4:50 / km) +14m 4:47 / km
ahr:131 max:146

4 PM

Orienteering 1:15:22 intensity: (57 @1) + (7:29 @2) + (35:38 @3) + (31:18 @4) ***** 13.55 km (5:34 / km) +367m 4:54 / km
ahr:159 max:178 shoes: NVII terra dobb P.T

WOC 85 women’s first few controls + WOC 85 men’s first few controls + a nice middle distance at a harder effort. Feeling surprisingly good :)

Middle:

Tuesday Jul 14, 2020 #

10 AM

Running 1:07:58 intensity: (1:17 @1) + (49:30 @2) + (17:11 @3) 14.6 km (4:39 / km) +11m 4:38 / km
ahr:136 max:154

5 PM

Running 22:31 intensity: (4:08 @1) + (10:02 @2) + (6:36 @3) + (1:45 @4) 4.44 km (5:04 / km)
ahr:134 max:172

Strides

Monday Jul 13, 2020 #

11 AM

Orienteering 1:38:33 intensity: (22 @1) + (5:06 @2) + (1:02:39 @3) + (30:26 @4) ***** 15.24 km (6:28 / km) +577m 5:26 / km
ahr:159 max:177 shoes: NVII terra dobb P.T

Beautiful day out at Gradiner's lookout. One of the best granite areas I’ve ever ran on! Mostly easy effort, with a 30min harder effort in the middle. Just pure enjoyment out there today :)

Part 1:

Part 2:
C • 2019 Champs 4

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