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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Spongey

In the 7 days ending Nov 19, 2017:

activity # timemileskm+m
  Run11 11:04:30 87.36(7:36) 140.6(4:44) 930
  Orienteering1 55:00 6.84(8:03) 11.0(5:00)
  Total12 11:59:30 94.2(7:38) 151.6(4:45) 930

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MoTuWeThFrSaSu

Sunday Nov 19, 2017 #

9 AM

Run 2:40:30 [2] 33.0 km (4:52 / km)

How do you like it, moor moor moor
Brilliant cold sunny day to jog round some moors

Saturday Nov 18, 2017 #

9 AM

Run (Warm up) 35:00 [1] 7.0 km (5:00 / km)

10 AM

Run 48:00 [5] 11.6 km (4:08 / km)

Leeds XC intervals
8mins tempo (2mins), 8x2.5mins (90s), (3mins) 5mins tempo. Then x4 hill sprints.
As usual great group and great session. Legs just held on for the session
11 AM

Run (Warm down ) 17:50 [1] 3.1 km (5:45 / km)

Friday Nov 17, 2017 #

12 PM

Run 1:09:00 [2] 16.0 km (4:19 / km)

Legs not feeling very attached to my body today

Thursday Nov 16, 2017 #

7 PM

Run 40:50 [4] 7.0 km (5:50 / km) +660m 3:58 / km

3xilkley hill rep with Jack, times all around 7.40 for the up and the down was quick but not flying.
Tough and good session, we are very evenly matched which makes these good, could never do them as well on my own

Run 58:00 [2] 11.0 km (5:16 / km)

Warm up and down

Wednesday Nov 15, 2017 #

6 PM

Run 47:00 [2] 10.1 km (4:39 / km)

Run to night-o
7 PM

Orienteering 55:00 [3] 11.0 km (5:00 / km)

Aire night-o league. Fun mass start score format. Cruised around - orienteering was very rusty, but had some good patches

Tuesday Nov 14, 2017 #

6 PM

Run 57:00 [2] 12.3 km (4:38 / km)

Work to track with bag
7 PM

Run 14:00 [2] 2.8 km (5:00 / km)

Track to hill for reps

Run 28:00 [5] 7.6 km (3:41 / km) +270m 3:08 / km

10 x (90s up / 105s down) on a 5-10% gradient road.
Not run a session like this before, interval intensity on the way up then a just below tempo effort on the way down with no rest between reps.
Didn't have the legs today to stay with the front guys and slowly dug myself into a deeper hole as the session went on to keep the length of uphill rep the same. Finally died at the end of the 9th and that was me done.
8 PM

Run 16:50 [2] 3.0 km (5:37 / km)

Warm down shuffle with Alice who very kindly gave me a lift to the station

Monday Nov 13, 2017 #

7 PM

Run 1:12:30 [2] 16.1 km (4:30 / km)

To the station from work with big bag plus golf course

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