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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Wonkey Donkey

In the 7 days ending Mar 4, 2007:

activity # timemileskm+m
  Running1 1:03:30 6.84(9:17) 11.0(5:46) 100
  IIF1 55:00 7.0(7:51) 11.27(4:53)
  Orienteering1 41:13 3.29(12:31) 5.3(7:47) 10014 /15c93%
  Conditioning1 30:00
  Total4 3:09:43 17.13 27.57 20014 /15c93%
averages - sleep:7 rhr:52 weight:87.5kg

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MoTuWeThFrSaSu

Sunday Mar 4, 2007 #

Orienteering race 41:13 [4] *** 5.3 km (7:47 / km) +100m 7:06 / km
ahr:169 max:179 spiked:14/15c rhr:50 slept:8.5 shoes: VJ Twister

New Forest Long Copse Orienteering Event
Green Course for speed work.
Very wet and muddy. Extreme conditions.
As usual, I enjoyed the conditions and felt good.
2/45 1:13 behind Emily

Saturday Mar 3, 2007 #

Running 1:03:30 [4] 11.0 km (5:46 / km) +100m 5:31 / km
ahr:161 max:174 rhr:53 slept:7.5 shoes: Muzano Wave Ascend 07

Telegraph Hill Run
CP-Gate=18:22 (156 AHR)
Gate-Gate2=7:53 (159 AHR)
Gate2-Fritham Plain=9:59 (167 AHR)
Fritham-Irons Well=12:00 (162 AHR)
Irons Well-CP=15:48 (163 AHR)
Conditions very muddy, fell over and tweaked right knee, should have worn o-shoes. Generally pleased with run, should be able to get under the hour in better conditions.

Friday Mar 2, 2007 #

Conditioning 30:00 [2]
rhr:53 slept:6.0

Spent a short time stretching and conditioning. Still feeling tired after very busy period at work. Hopefully feel better at weekend.

Thursday Mar 1, 2007 #

Note
rhr:50 slept:7.0 (rest day)

Very busy at work and couldn't get out training.

Wednesday Feb 28, 2007 #

IIF intervals 55:00 [3] 7.0 mi (7:51 / mi)
ahr:136 max:175 rhr:52 slept:6.0 weight:87.5kg shoes: Muzano Wave Ascend 07

15 minutes of drills.
30 minutes of 200 @ 5km pace (50sec)
200m @ recovery (1:05).
15 minutes of cool down.
All in Cathedral Close
Cold, strong wind blowing

Monday Feb 26, 2007 #

Note
rhr:52 slept:7.0 (rest day)

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