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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mal

In the 7 days ending Jan 29, 2011:

activity # timemileskm+mload
  Running4 3:13:12 24.84(7:47) 39.97(4:50) 525172.2
  Orienteering1 2:31:00 6.21(24:18) 10.0(15:06) 150105.7
  S and C2 45:00
  Total7 6:29:12 31.05 49.97 675277.9
  [1-5]5 5:44:12
averages - sleep:8.3 rhr:40

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SuMoTuWeThFrSa

Saturday Jan 29, 2011 #

Note
rhr:40 slept:8.0

9 AM

Running race 17:57 [5] 5.0 km (3:35 / km)
ahr:183 shoes: Asic's GT-2150

Sheffield Hallam 5km in Endcliffe Park
Really pleased with this as I wanted to get down to sub-18 by the start of the season so to get it this week is really good :D. Had a good race this week as I didn't set off too fast, came second aswell which was good beat the guy who came 3rd last week too.

Running warm up/down 32:15 [3] 5.5 km (5:52 / km) +75m 5:29 / km
ahr:145 shoes: Asic's GT-2150

Jog down to Endcliffe before
Jog back up through Endcliffe and Bingham like last week, felt even deader though this time
8 PM

S and C 25:00 [0]

Flexibility

Friday Jan 28, 2011 #

Note
rhr:41 slept:9.0

5 PM

S and C 20:00 [0]

Flexibility work

Thursday Jan 27, 2011 #

Note
rhr:39 slept:8.0

Running 10:00 [3] 2.5 km (4:00 / km) +10m 3:55 / km
ahr:140 shoes: Asic's GT-2150

Out from Ranmoor to the church with Treb
Down Lydgate, along Hallamgate and through the little cut back to Ranmoor

Running intervals 28:00 [5] 5.85 km (4:47 / km) +185m 4:08 / km
ahr:170 shoes: Asic's GT-2150

Fartlek-y type random length intervals with Treb along Fulwood and upto Lodge Moor. Then did lamp-posts down Redmires/Sandygate (2 on, 1 off) to Lydgate.

Wednesday Jan 26, 2011 #

4 PM

Running warm up/down 10:00 [3] 2.24 km (4:28 / km) +20m 4:16 / km
ahr:143 shoes: Asic's GT-2150

Out to Trebs
Back from Spar avec bread

Running 42:30 [4] 8.5 km (5:00 / km) +110m 4:42 / km
ahr:150 shoes: Asic's GT-2150

To the station with Treb and back through Arundel and Eccy road then cut up through Endcliffe

Tuesday Jan 25, 2011 #

3 PM

Running warm up/down 31:30 [3] 5.61 km (5:37 / km) +75m 5:16 / km
ahr:146 shoes: Asic's GT-2150

Same as Saturday before and after

Running intervals 21:00 [5] 4.77 km (4:24 / km) +50m 4:11 / km
ahr:181 shoes: Asic's GT-2150

Did 3 by 5mins with 2mins rest in between each one, felt I was moving really well had a bit more in my legs than on saturday.

Sunday Jan 23, 2011 #

Orienteering 2:31:00 [2] 10.0 km (15:06 / km) +150m 14:03 / km
shoes: Inov-8 X-Talons

Trying to teach Callum how to orienteer on Burbage...hard day especially after the prk run, my glutes were killing in the heather

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