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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 7 days ending Feb 16, 2014:

activity # timemileskm+m
  Orienteering7 5:13:41 36.45(8:36) 58.66(5:21) 594149 /160c93%
  Running7 2:37:12 15.55(10:07) 25.02(6:17) 33
  Total8 7:50:53 51.99(9:03) 83.68(5:38) 627149 /160c93%
  [1-5]8 7:49:09

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MoTuWeThFrSaSu

Sunday Feb 16, 2014 #

8 AM

Running warm up/down 12:37 intensity: (40 @0) + (55 @1) + (11:02 @2) 2.13 km (5:56 / km) +5m 5:52 / km
ahr:132 max:145 shoes: Inov8 ORoc 280 (2)

Orienteering race 1:19:25 intensity: (11 @0) + (6 @1) + (2:59 @2) + (22:58 @3) + (53:11 @4) **** 15.99 km (4:58 / km) +100m 4:49 / km
ahr:159 max:171 spiked:28/35c shoes: Inov8 ORoc 280 (2)

Running warm up/down 13:33 intensity: (31 @0) + (13:02 @1) 1.96 km (6:54 / km) +3m 6:51 / km
ahr:116 max:127 shoes: Inov8 F-lite 195

4 PM

Orienteering 47:45 intensity: (22 @0) + (28 @1) + (5:10 @2) + (39:53 @3) + (1:52 @4) *** 8.2 km (5:49 / km) +109m 5:28 / km
ahr:149 max:165 spiked:19/20c shoes: Inov8 ORoc 280 (2)

Saturday Feb 15, 2014 #

10 AM

Running warm up/down 12:00 [2] 1.7 km (7:04 / km)
shoes: Inov8 ORoc 280 (2)

Orienteering race 39:26 [4] **** 7.9 km (4:59 / km) +130m 4:37 / km
spiked:28/28c shoes: Inov8 ORoc 280 (2)

Running warm up/down 14:24 [1] 2.05 km (7:01 / km)
shoes: Inov8 F-lite 195

4 PM

Running warm up/down 12:00 [2] 2.4 km (5:00 / km)
shoes: Inov8 F-lite 195

Orienteering race 15:17 [5] 3.8 km (4:01 / km)
shoes: Inov8 F-lite 195

Running warm up/down 13:00 [1] 2.0 km (6:30 / km)
shoes: Inov8 F-lite 195

Friday Feb 14, 2014 #

11 AM

Orienteering 56:31 [2] *** 9.32 km (6:04 / km) +100m 5:45 / km
ahr:144 spiked:17/19c shoes: Inov8 ORoc 280 (2)

Running warm up/down 2:15 [1] 0.38 km (5:51 / km)
ahr:134 shoes: Inov8 ORoc 280 (2)

4 PM

Running warm up/down 10:00 [2] 1.4 km (7:09 / km)
shoes: Inov8 ORoc 280 (2)

Orienteering race 29:12 [5] *** 5.99 km (4:52 / km) +75m 4:35 / km
ahr:177 max:181 spiked:30/30c shoes: Inov8 ORoc 280 (2)

Running warm up/down 18:31 [1] 2.72 km (6:48 / km) +25m 6:31 / km
shoes: Inov8 ORoc 280 (2)

Thursday Feb 13, 2014 #

3 PM

Running warm up/down 3:35 [1] 0.61 km (5:50 / km)
shoes: Inov8 ORoc 280 (2)

Orienteering 46:05 [2] *** 7.46 km (6:11 / km) +80m 5:52 / km
ahr:146 spiked:27/28c shoes: Inov8 ORoc 280 (2)

Running warm up/down 10:55 [1] 1.66 km (6:35 / km)
ahr:129 shoes: Inov8 ORoc 280 (2)

Wednesday Feb 12, 2014 #

4 PM

Running 34:22 intensity: (22:00 @1) + (12:22 @2) 6.0 km (5:44 / km)
ahr:127

Easy jog with Justin (who isn't a runner) to see how things were feeling. He kept up ok with the very steady pace over the hill to Reigate park and he then had a 10min sit down while I jogged a couple of laps of the lake. Then jog back. Legs felt like lead.

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