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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Whitesheep

In the 7 days ending Oct 2, 2016:

activity # timemileskm+m
  Running (buggy/bag)5 1:15:00 7.99(9:23) 12.85(5:50)
  S&C3 1:15:00
  Orienteering1 1:13:00 6.52(11:11) 10.5(6:57) 70
  Off-road running2 44:06 5.78(7:38) 9.3(4:45) 50
  Road running1 33:00 4.66(7:05) 7.5(4:24)
  Total9 5:00:06 24.95 40.15 120
  [1-5]9 4:30:06

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MoTuWeThFrSaSu

Sunday Oct 2, 2016 #

12 PM

Orienteering 1:13:00 [4] 10.5 km (6:57 / km) +70m 6:44 / km
shoes: inov8 roclite 243 (ii)

Epping Forest SW
Lily May's first orienteering! I ran brown in distinctly rusty fashion, and em took lily out on the orange while my parents ran blue. Lovely day.
Felt tired which is not surprising with interrupted sleep and heavy weights/park run on the previous two days.
Lost time in q big chunks (especially #1, #3 and #10) where the veg was no help at all. The right technique here was to find an attackpoint and go in carefully ignoring all mapped and unmapped veg as it was only a distraction, but it took me a long while to cotton on and even then I was not confident.

Off-road running warm up/down 10:00 [1] 1.8 km (5:33 / km)
shoes: inov8 roclite 243 (ii)

Saturday Oct 1, 2016 #

9 AM

Off-road running tempo 19:06 [4] 5.0 km (3:49 / km) +50m 3:38 / km
shoes: inov-8 race ultra 270

panshanger park run
lovely setting, the same area where I ran a 5 mile a few weeks ago. not the fastest course though with a bit of hill and all off-road.
no watch so I ran to feel looking for a nice tempo pace.

Off-road running warm up/down 15:00 [1] 2.5 km (6:00 / km)
shoes: inov-8 race ultra 270

Friday Sep 30, 2016 #

7 PM

S&C 35:00 [3]

weights
have not done this for a short while and have been sitting at my desk again - and it showed. still managed my normal session but it was hard.

Thursday Sep 29, 2016 #

6 PM

Road running 33:00 [3] 7.5 km (4:24 / km)
shoes: adidas Supernova boost

nice steady run over cooter's hill

Wednesday Sep 28, 2016 #

7 AM

Running (buggy/bag) 15:00 [1] 2.55 km (5:53 / km)
shoes: Asics 2000

6 PM

Running (buggy/bag) 15:00 [1] 2.58 km (5:49 / km)
shoes: Asics 2000

S&C 20:00 intensity: (15:00 @0) + (5:00 @1)

yoga

Tuesday Sep 27, 2016 #

8 AM

Running (buggy/bag) 15:00 [1] 2.58 km (5:50 / km)
shoes: Asics 2000

6 PM

Running (buggy/bag) 15:00 [1] 2.58 km (5:50 / km)
shoes: Asics 2000

Monday Sep 26, 2016 #

7 AM

S&C 20:00 intensity: (15:00 @0) + (5:00 @1)

yoga
picked up a small head cold last week which needed resting over the weekend

Running (buggy/bag) 15:00 [1] 2.58 km (5:50 / km)
shoes: Asics 2000

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