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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Peds

In the 7 days ending Nov 24:

activity # timemileskm+m
  Running4 3:36:23 26.51(8:10) 42.66(5:04) 388
  Orienteering3 2:53:12 12.87(13:27) 20.72(8:22) 604
  S+C2 2:00:00
  Swimming1 30:00 0.75(40:14) 1.2(25:00)
  Total10 8:59:35 40.13 64.58 992
averages - weight:65.5kg

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MoTuWeThFrSaSu

Sunday Nov 24 #

10 AM

Orienteering 1:09:58 intensity: (9:00 @1) + (23:00 @2) + (36:58 @3) + (1:00 @4) 8.53 km (8:12 / km) +249m 7:10 / km
ahr:147 max:168

Great Tower. Mostly pretty good, couple "slopes" courses, nailed a corridor, then quite shaky round a no-compass contour only, then another alright corridor, then a spot of collecting.

Good weekend for reaquinting myself with Lakes terrain, some work to be done though

Saturday Nov 23 #

10 AM

Orienteering 55:39 intensity: (2:00 @1) + (8:00 @2) + (36:39 @3) + (9:00 @4) 6.97 km (7:59 / km) +146m 7:13 / km
ahr:156 max:170

Orienteering fairly well generally, longer legs down to a nice new bit of map were good fun.
1 PM

Orienteering 47:35 intensity: (2:00 @1) + (13:00 @2) + (31:35 @3) + (1:00 @4) 5.21 km (9:08 / km) +209m 7:36 / km
ahr:152 max:167

Haverthwaite Heights. Not the greatest really, didn't focus very well. With two controls to go on the last loop I thought to myself 'if I can spike these two I can go home happy' and I missed them both. Trainings like these I think I actually get worse at orienteering. Anyway, time in terrain still good for the leggies.

Friday Nov 22 #

Note
(rest day)

No time for SSS :(

Thursday Nov 21 #

7 AM

S+C 1:00:00 [1]
weight:65.5kg

Gym.
Pure obnoxious club music today, summed up by the lyric "I'm so 2008, you're so 2000-and-late".

Little bit lighter again.
6 PM

Running 52:32 intensity: (12:32 @1) + (24:00 @2) + (14:00 @3) + (2:00 @4) 10.78 km (4:52 / km) +212m 4:26 / km
ahr:142 max:174

Standard Thursday struggle to get out but again was a good run in the end. A steady lap of the Seat, finishing with 4 x 30s (1:30) hill sprints, and easy to/from.

Wednesday Nov 20 #

7 AM

Swimming 30:00 [2] 1.2 km (25:00 / km)

Wednesday mornings with Spud.
5 PM

Running 46:00 intensity: (27:00 @1) + (18:00 @2) + (1:00 @3) 8.48 km (5:25 / km) +95m 5:08 / km
ahr:131 max:151

Nice and easy hermitage with Ali, very enjoyable. Legs feeling quite decent after yesterday and HR nicely low too, must be Ali's calming influence.

Tuesday Nov 19 #

5 PM

Running 1:27:50 intensity: (10:00 @1) + (32:50 @2) + (15:00 @3) + (21:00 @4) + (9:00 @5) 18.25 km (4:49 / km) +67m 4:44 / km

KF - 4 x 8mins (2mins)
3:50, 47, 43, 44

Another solid one, helped this week by slightly frozen ground. Working well with Lewis, Thompas and Noah at times, little off the back at others. Unfortunately HRM didn't pick up so estimated the zones.

Monday Nov 18 #

7 AM

Running 30:01 intensity: (23:00 @1) + (6:01 @2) + (1:00 @3) 5.15 km (5:50 / km) +14m 5:45 / km
ahr:129 max:156

Standard Monday plod, nice morning, cold and frosty. Calves tight but ok.
6 PM

S+C 1:00:00 [1]

Gym.
Good stuff, felt alright.

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