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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OJ

In the 7 days ending Jan 18, 2018:

activity # timemileskm+m
  Running10 8:30:59 67.43(7:35) 108.52(4:43) 2594
  Cycling3 1:20:00
  Circuits3 35:00
  Yoga2 20:00
  Total18 10:45:59 67.43 108.52 2594

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FrSaSuMoTuWeTh

Thursday Jan 18, 2018 #

7 AM

Cycling 25:00 [1]

6 PM

Running 12:02 [2] 2.37 km (5:05 / km) +85m 4:19 / km

Running 1:05:04 [4] 16.71 km (3:54 / km) +282m 3:35 / km

Urban Nights: North Stands. Picked a route and stuck to it, but was a lot slower than Paul, sadly. Looking at the stats, my route was quite a bit longer, but not sure I could have run it at his pace in any case. Good tempo sort of effort and lucky to get a window of opportunity between slush/snow and black ice.
C • route 1

Running 10:16 [2] 1.79 km (5:44 / km) +11m 5:34 / km

Wednesday Jan 17, 2018 #

7 AM

Running 33:38 [2] 6.61 km (5:05 / km) +129m 4:38 / km

Wet blancmange (sp?).
12 PM

Running 52:56 intensity: (32:56 @2) + (20:00 @5) 11.08 km (4:47 / km) +322m 4:10 / km

Wanted to do something harder/faster but the conditions were so bad that I couldn't think of anywhere snow/ice free. Opted for Parkwood bike track to practice running faster on some technical trails. 2x2km in 9.15, 8. 55. Really enjoyable blast.
5 PM

Running 21:17 [2] 4.3 km (4:57 / km) +87m 4:30 / km

7 PM

Circuits 15:00 [1]

Tuesday Jan 16, 2018 #

7 AM

Cycling 30:00 [1]

11 AM

Running 50:18 [3] 11.2 km (4:29 / km) +179m 4:10 / km

Slushy and slippery. Stacked it at Forge Dam and ended up with a bloody knee.
7 PM

Yoga 10:00 [1]

Monday Jan 15, 2018 #

7 AM

Cycling 25:00 [1]
(rest day)

Need a day off to let a few things settle.
7 PM

Circuits 10:00 [1]

Sunday Jan 14, 2018 #

9 AM

Running 1:23:52 intensity: (28:52 @2) + (55:00 @5) 17.58 km (4:46 / km) +664m 4:01 / km

Hills in Eccy Woods. Expanded the set to take it up to 15 efforts. Struggled towards the middle, but it got easier as the end came into sight.
7 PM

Running 44:18 [2] 8.65 km (5:07 / km) +180m 4:38 / km

Evening struggle: Hutcliffe and Eccy Woods.

Saturday Jan 13, 2018 #

11 AM

Running 1:24:57 [3] 17.65 km (4:49 / km) +472m 4:15 / km

Moderate pace up to Lady Cannings. Cold and uninspiring sort of day, feeling good from half way.
7 PM

Yoga 10:00 [1]

Friday Jan 12, 2018 #

7 AM

Running 30:01 [2] 6.01 km (4:59 / km) +108m 4:35 / km

4 PM

Running 22:20 [2] 4.56 km (4:54 / km) +75m 4:31 / km

7 PM

Circuits 10:00 [1]

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