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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ba-ba

In the 7 days ending Mar 8, 2020:

activity # timemileskm+mload
  Running - Trail4 6:46:20 43.74(9:17) 70.39(5:46) 2924866.3
  Running - Road5 2:59:50 23.87(7:32) 38.41(4:41) 337360.1
  S&C3 1:20:00
  Total12 11:06:10 67.6 108.8 32621226.4
  [1-5]9 9:46:10
averages - sleep:7.8 weight:73.1kg

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MoTuWeThFrSaSu

Sunday Mar 8, 2020 #

9 AM

Running - Trail 2:46:00 intensity: (40:00 @1) + (1:50:00 @2) + (16:00 @3) 27.82 km (5:58 / km) +1165m 4:56 / km
slept:8.0 shoes: Xtalon 212 #9 (GtWhernside'17)

Over to Guisborough to meet Clive and Bob (ROs) for a look around the wood loop to decide marshalling requirements, then back via the monument.
9 PM

S&C 20:00 [0]

Saturday Mar 7, 2020 #

Note

About time someone beat the Black Combe downhill record.
10 AM

Running - Trail 1:41:32 [2] 16.66 km (6:06 / km) +790m 4:56 / km
slept:7.5 shoes: Xtalon 212 #9 (GtWhernside'17)

Gizzy 3 tops with Kelli and Pete. Nice day, legs feeling wednesday and yesterday's climbs but generally alright.

Friday Mar 6, 2020 #

6 PM

Running - Trail 1:14:53 intensity: (18:23 @1) + (15:00 @2) + (10:30 @3) + (14:30 @4) + (16:30 @5) 14.14 km (5:18 / km) +535m 4:27 / km
slept:8.0 shoes: Xtalon 212 #9 (GtWhernside'17)

Fartlek on the Monument. First tempo felt good and flew by. First shorter climb was similar. The next 2 steeper ones and the last easier gradient were hard.

Thursday Mar 5, 2020 #

6 AM

Running - Road 19:46 [1] 3.83 km (5:09 / km) +24m 5:00 / km
slept:7.75 weight:73.1kg shoes: La Sportiva Akasha 1

Crisp frosty morning. Pleased there's no niggles arisen. Stopped when I met the dog walk.
6 PM

Running - Road 45:00 intensity: (6:00 @1) + (38:00 @2) + (1:00 @4) 8.82 km (5:06 / km) +172m 4:39 / km
shoes: La Sportiva Akasha 1

Easy up to Airyholme.
8 PM

S&C 30:00 [0]

Dog walked behind me and got a face full of foot.

Wednesday Mar 4, 2020 #

6 PM

Running - Road 27:50 intensity: (19:00 @1) + (5:00 @2) + (3:50 @4) 5.66 km (4:55 / km) +23m 4:49 / km
shoes: NB 1080 #1

7 PM

Running - Road race 16:42 [5] 5.0 km (3:20 / km) +15m 3:17 / km
shoes: NB Vazee Rush

Endeavour 5km - 5 and a bit laps around the sports village cycle track. Some music playing but good field. Front group went through 1km in 3.03, I went through in 2nd group in 3.12. Bit more sensible after that. Felt good and satisfactory time off 3 week training.
Will sprinkle a few local road/track races in through the spring and summer. Sub-16 is doable (Wes, who I was beating before Christmas, ran 16:16 as a v40) but would require focus and would rather help Helm team out.

Running - Road 12:51 [1] 2.21 km (5:49 / km) +2m 5:48 / km
shoes: NB Vazee Rush

Tuesday Mar 3, 2020 #

5 PM

Running - Road 57:41 intensity: (5:41 @1) + (50:00 @2) + (2:00 @4) 12.88 km (4:29 / km) +102m 4:18 / km
slept:7.25 shoes: NB 1080 #1

Billingham

Monday Mar 2, 2020 #

12 PM

Running - Trail 1:03:55 intensity: (8:00 @1) + (40:55 @2) + (15:00 @3) 11.76 km (5:26 / km) +435m 4:35 / km
slept:8.0 shoes: Xtalon 212 #9 (GtWhernside'17)

WFH lunchtime run up the monument and a few more climbs.
Not quite the usual fare of The Times crossword, quiz and word jumble. Cracking weather to be out in.
https://youtu.be/KGg1567fzTY
8 PM

S&C 30:00 [0]

Got some better feedback on imbalances. Glute work required, especially left. But I knew that anyway.

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