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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ba-ba

In the 7 days ending Jan 21, 2016:

activity # timemileskm+mload
  Running - Road7 5:43:52 45.38(7:35) 73.04(4:42) 1478846.6
  Running - Trail2 3:16:54 18.9(10:25) 30.42(6:28) 988362.4
  Ministry of Silly Walks2 47:44 1.69(28:15) 2.72(17:33)47.7
  Orienteering1 27:42 1.93(14:21) 3.11(8:55) 11358.7
  Total9 10:16:12 67.91(9:04) 109.28(5:38) 25801315.5
averages - sleep:8.1 rhr:40 weight:73.1kg

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FrSaSuMoTuWeTh

Thursday Jan 21, 2016 #

Note

Lose Hill reps on Saturday morning if anyone is at all interested. Around 10/10:30ish. https://www.strava.com/segments/5918592
C • Be up for them 4
5 PM

Running - Road hills 1:23:25 intensity: (41:30 @1) + (28:00 @2) + (6:27 @4) + (7:28 @5) 16.8 km (4:58 / km) +320m 4:32 / km
ahr:137 max:176 slept:8.5 weight:73.2kg shoes: NB 580 v3 (Black) #4 Oct15

Easy run home to shake everything down, still feeling full after going to Smoke BBQ last night. Easy down to the park and to Malin Bridge before 1 mile uphill tempo, 7x trickets in 1:02-1:06.
Felt I worked the hardest I have done in a long time, kept Connor closer than expected. Tempo wasn't great mind. Easy running very easy.

Need to alter my HR zones as I can't seem to get it above 180 atm - though this may be residual tiredness.

Wednesday Jan 20, 2016 #

8 AM

Running - Road 14:46 intensity: (2:36 @1) + (11:25 @2) + (45 @3) 3.19 km (4:38 / km) +23m 4:28 / km
ahr:133 max:148 rhr:36 slept:7.5 weight:72.4kg shoes: NB 580 v3 (Black) #4 Oct15

out to Beeley

Orienteering 27:42 intensity: (5:32 @1) + (13:22 @2) + (8:44 @3) + (4 @4) 3.11 km (8:55 / km) +113m 7:33 / km
ahr:135 max:156 shoes: Inov8 Oroc 340

GuerillaO. Wood in pretty good shape in places. Alas the brambles have well taken over in the technically interesting bits - usual for this ridge.

Running - Road 15:16 intensity: (35 @1) + (11:57 @2) + (2:44 @3) 3.21 km (4:46 / km) +41m 4:29 / km
ahr:137 max:152 shoes: NB 580 v3 (Black) #4 Oct15

and back
5 PM

Running - Road 37:30 intensity: (9:40 @1) + (27:50 @2) 7.59 km (4:56 / km) +166m 4:27 / km
ahr:130 max:144 shoes: Mizuno Wave Harrier 3

Loxley

Tuesday Jan 19, 2016 #

5 PM

Ministry of Silly Walks 3:03 [1] 0.4 km (7:37 / km)
shoes: NB 580 v3 (Black) #4 Oct15

Running - Road 1:25:16 intensity: (4:11 @1) + (24:00 @2) + (25:50 @3) + (18:47 @4) + (12:28 @5) 20.44 km (4:10 / km) +96m 4:05 / km
ahr:150 max:179 slept:9.0 weight:72.5kg shoes: NB 580 v3 (Black) #4 Oct15

7x(800/100, 200/200). Sat in with Ben and rolled off 2:30-32s and 35-36s
Did 4 before a nature break, then the last 3.
Much better than last session. Slipped a bit off Ben on 5 but got back on.

Monday Jan 18, 2016 #

Note
slept:7.5 weight:74.2kg (rest day)

I think I may have taken on a bit more last week than I should have. Feeling very flat today (demolishing a sandwich and muffin-based buffet may have added to this feeling).
Need to reduce my biscuit intake and sleep procrastination levels.

Sunday Jan 17, 2016 #

10 AM

Running - Trail 2:22:59 intensity: (48:35 @1) + (1:24:08 @2) + (10:16 @3) 20.43 km (7:00 / km) +763m 5:54 / km
ahr:127 max:152 rhr:43 slept:8.5 weight:72.8kg shoes: Inov8 Oroc 340

O cancelled, so a snowy run with Sav and Wright from Cutthroat Bridge. Back Tor, lost lad then a loop north before heading back up and down to Ladybower then back over the edge.

Saturday Jan 16, 2016 #

10 AM

Running - Road 1:12:03 intensity: (41 @1) + (29:00 @2) + (18:11 @3) + (12:17 @4) + (11:54 @5) 14.1 km (5:07 / km) +685m 4:07 / km
ahr:150 max:176 slept:7.5 weight:73.3kg shoes: NB 580 v3 (Black) #4 Oct15

4x Heroes
6:05, 6:22, 6:34, 6:50. Felt pretty good on the first but legs were aching and heavy by the turn on the 2nd. From then on it became more a mental session - more race specific so will hopefully have some good impact, but would like a good session on here at some point.

Maybe I'll get one if I don't have 4 pints and a portion of chips the night before next time.

Ducks skating on ice on the jog out, Hillsborough corner ram-jam with cops on the way back with Leeds in town.

I passed Rich Guillaume at Malin Bridge - there's a name drop.
C • Name drops 8
6 PM

Running - Road 25:26 intensity: (2:02 @1) + (11:09 @2) + (12:15 @3) 5.71 km (4:27 / km) +107m 4:04 / km
ahr:141 max:155 shoes: NB 580 v3 (Black) #4 Oct15

Did a bit of O training for some of ShUOC's newer orienteers. Dangerous.

On the way home saw a 'special service' tram full of Leeds fans with a full police escort - outriders, several vans, many cars.

Had a nap infant of the biathlon then went for a trot as some snow fell. I'm glad of Facebook, twitter and AP letting me know it's cold out as I'd have ventured out with just short shorts and baps out without them!
C • Sounds norty 5

Friday Jan 15, 2016 #

7 AM

Ministry of Silly Walks 44:41 [1] 2.32 km (19:16 / km)
ahr:113 max:144 shoes: NB 580 v3 (Black) #4 Oct15

Felt very weak in my core - 'like a binbag full of coleslaw' as Greg Davies would say.
Need to get back on the core.

Running - Road 10:10 [1] 2.0 km (5:05 / km) +40m 4:37 / km
slept:8.0 shoes: NB 580 v3 (Black) #4 Oct15

To WP and back
5 PM

Running - Trail 53:55 intensity: (2:57 @1) + (41:06 @2) + (9:52 @3) 9.99 km (5:24 / km) +226m 4:51 / km
ahr:138 max:159 shoes: Inov8 Oroc 340

Stanage Pole, High Neb, Haunted House, Headstone and mines. Nice and snowy/frosty and pretty still. Fave run of the year so far.

Left leg feeling a bit weird after yesterday evening/this morning.

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