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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Jon X

In the 7 days ending Nov 15, 2020:

activity # timemileskm+mload
  Running6 4:20:57 28.78(9:04) 46.31(5:38) 6941166.2
  Orienteering2 2:53:58 11.26(15:27) 18.13(9:36) 631668.6
  Pilates1 30:0030.0
  Total7 7:44:55 40.04 64.43 13251864.8

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MoTuWeThFrSaSu

Sunday Nov 15, 2020 #

10 AM

Running warm up/down 27:16 intensity: (6 @1) + (22 @2) + (22:15 @3) + (4:09 @4) + (24 @5) 4.35 km (6:16 / km) +88m 5:41 / km
ahr:137 max:164 shoes: VJ Falcon Oct 2019

Orienteering 53:58 intensity: (41 @2) + (16:23 @3) + (19:45 @4) + (17:09 @5) 7.0 km (7:43 / km) +248m 6:33 / km
ahr:147 max:164 shoes: VJ Falcon Oct 2019

FVO Dumyat.
Blue (longest) course, 5.7km. Quite a bit tougher than expected, a proper workout!
Missed at #2 (undershot then overshot) , lost maybe 1.5-2mins. Would have been better to attack from higher up. Okay apart from that.
Started watch partway to #1.

Running 13:25 intensity: (8 @2) + (1:10 @3) + (8:08 @4) + (3:59 @5) 1.65 km (8:08 / km)
ahr:150 max:166 shoes: VJ Falcon Oct 2019

Back down to the car with MC

Saturday Nov 14, 2020 #

3 PM

Running 43:42 intensity: (22 @1) + (7:07 @2) + (17:43 @3) + (12:42 @4) + (5:48 @5) 8.22 km (5:19 / km) +95m 5:02 / km
ahr:137 max:167 shoes: Brooks Launch July 2020

Watson House +

Friday Nov 13, 2020 #

3 PM

Running 53:04 intensity: (8 @1) + (19:42 @2) + (32:11 @3) + (59 @4) + (4 @5) 10.06 km (5:17 / km) +176m 4:51 / km
ahr:127 max:153 shoes: Brooks Launch July 2020

Leckie starting at village edge, added on a bit at the end to make 10km. Stretched out a bit for a couple of k in the second half.

Thursday Nov 12, 2020 #

5 PM

Running 36:27 intensity: (7 @1) + (27 @2) + (20:08 @3) + (10:25 @4) + (5:20 @5) 6.85 km (5:19 / km) +50m 5:08 / km
ahr:143 max:165 shoes: Brooks Launch July 2020

Easy round Stirling.

Wednesday Nov 11, 2020 #

4 PM

Orienteering 2:00:00 intensity: (12:24 @1) + (1:15:25 @2) + (32:11 @3) 11.13 km (10:47 / km) +383m 9:12 / km
ahr:110 max:157 shoes: VJ Falcon Oct 2019

Putting out controls at Minewoods for the night race.

Tuesday Nov 10, 2020 #

6 PM

Running 1:00:07 intensity: (14 @1) + (1:36 @2) + (48:55 @3) + (8:22 @4) + (1:00 @5) 10.44 km (5:46 / km) +233m 5:11 / km
ahr:137 max:161 shoes: Inov8 Mudclaw July 2020

FVO run.

Monday Nov 9, 2020 #

6 PM

Running 26:56 intensity: (22 @1) + (24:21 @2) + (2:13 @3) 4.74 km (5:41 / km) +52m 5:23 / km
ahr:115 max:128 shoes: Saucony RideISO

Easy pre-Pilates

Pilates 30:00 [1]

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