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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Jun 16:

activity # timemileskm+m
  Run - Trail 4 3:40:27 21.29(10:21) 34.27(6:26) 1040
  Walk2 3:22:12 13.61(14:51) 21.91(9:14) 291
  Bike - Gravel2 1:59:15 25.97(4:35) 41.8(2:51) 171
  Run - Orienteering1 59:16 4.86(12:11) 7.83(7:34) 227
  Climbing1 46:55
  Total8 10:48:05 65.74 105.8 1729
  [1-5]8 10:40:29

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Sunday Jun 16 #

11 AM

Bike - Gravel 58:28 intensity: (1:30 @1) + (4:06 @2) + (31:37 @3) + (21:15 @4) 20.64 km (2:50 / km) +91m 2:46 / km
ahr:140 max:156

12 PM

Run - Trail 6:33 intensity: (15 @1) + (23 @2) + (5:03 @3) + (52 @4) 1.16 km (5:39 / km)
ahr:138 max:149

Run - Orienteering 59:16 intensity: (19 @1) + (24 @2) + (5:06 @3) + (23:10 @4) + (30:17 @5) 7.83 km (7:34 / km) +227m 6:37 / km
ahr:158 max:172

Bike - Gravel 1:00:47 intensity: (31 @1) + (7:00 @2) + (44:31 @3) + (8:45 @4) 21.15 km (2:52 / km) +80m 2:49 / km
ahr:137 max:153

Saturday Jun 15 #

Note

Rest day, though I may have taken it a bit too seriously.

Friday Jun 14 #

12 PM

Run - Trail 1:07:51 intensity: (17 @0) + (1:25 @1) + (18:55 @2) + (27:55 @3) + (19:16 @4) + (3 @5) 10.35 km (6:33 / km) +294m 5:45 / km
ahr:136 max:160 shoes: Salomon Sense Pro

Forgot it rained yesterday and didn't really have the right shoes on, it wasn't muddy but the bare earth was sticky and slippery. Very steady pace but feeling okay and the sun was out.
6 PM

Climbing 46:55 intensity: (42:38 @1) + (4:10 @2) + (7 @3)
ahr:82 max:133

Boulders with Simon and Flora. New routes - exciting!

Thursday Jun 13 #

1 PM

Run - Trail 1:11:25 intensity: (11 @1) + (14:17 @2) + (34:52 @3) + (22:05 @4) 11.72 km (6:06 / km) +291m 5:25 / km
ahr:138 max:159 shoes: Raidlight 2023

Got out at lunch as the afternoon was due to be wet. Missed a soaking but the vegetation was all soggy and as an extension so was I. Steady pace and felt okay, aside from the left quad - need to work on that.

Wednesday Jun 12 #

5 PM

Walk 1:44:30 intensity: (1:47 @0) + (1:40:21 @1) + (2:22 @2) 11.32 km (9:14 / km) +85m 8:54 / km
ahr:99 max:125 shoes: Salomon Trailster 2

Another walk, this time to the south. Left achilleas not entirely happy, but some ibuprofen gel did the trick. Nice evening.

Tuesday Jun 11 #

6 PM

Run - Trail 1:14:38 intensity: (20 @0) + (1:18 @1) + (10:24 @2) + (19:19 @3) + (25:40 @4) + (17:37 @5) 11.04 km (6:46 / km) +456m 5:36 / km
ahr:147 max:173 shoes: Salomon Super Cross 2021

MDC Fan Frynych. Surprisingly nice evening and a much bigger group than expecting. Running a little better once warmed up (left quad was very tight) but was also working much harder than I should have been for the pace. New route up and down the hill for me, both of which were very nice.

Monday Jun 10 #

6 PM

Walk 1:37:42 intensity: (5:12 @0) + (1:18:55 @1) + (13:12 @2) + (23 @3) 10.59 km (9:14 / km) +206m 8:25 / km
ahr:102 max:130

Not fit enough to run every day so putting a few miles in the legs walking. Expecting rain but it stayed pretty much dry. Surprisingly little difference in walking pace going up hills verse down.

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