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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 7 days ending Nov 20, 2016:

activity # timemileskm+m
  Running7 6:05:31 50.69(7:13) 81.57(4:29) 438
  Orienteering2 3:13:01 19.74(9:47) 31.77(6:05) 92015 /15c100%
  Total8 9:18:32 70.43(7:56) 113.35(4:56) 135815 /15c100%
  [1-5]8 9:13:29
averages - weight:65.7kg

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MoTuWeThFrSaSu

Sunday Nov 20, 2016 #

9 AM

Orienteering long 2:55:28 intensity: (27 @0) + (1:15 @1) + (5:11 @2) + (1:40:31 @3) + (1:08:04 @4) ** 29.15 km (6:01 / km) +882m 5:14 / km
ahr:152 max:167 spiked:15/15c shoes: Inov8 X Talon 212 (5)

Peak Raid 3 - Grindleford

Cleared up only to find I didn't punch number 15 properly? So only got 475 points, annoying but it made no difference. Still the biggest score from anyone otherwise was 425 I think. Very cold and wet underfoot with ankle deep snow on the highest points. Controls were quite easy today but I don't think I picked the best route through the middle section (4,6,7,15).

http://www.syo.routegadget.co.uk/rg2/#135&course=1...

Saturday Nov 19, 2016 #

8 AM

Running warm up/down 20:09 intensity: (18 @0) + (1:42 @1) + (10:16 @2) + (7:53 @3) 4.26 km (4:44 / km) +54m 4:27 / km
ahr:136 max:151 shoes: Adidas Adizero Takumi Sen 2

Running tempo 17:08 intensity: (4 @0) + (7 @1) + (6 @2) + (19 @3) + (11:15 @4) + (5:17 @5) 5.09 km (3:22 / km) +36m 3:15 / km
ahr:166 max:173 shoes: Adidas Adizero Takumi Sen 2

Park run at Brierley.

Felt crap before so was glad the time was respectable, although way of my pb here by a distance.

Running warm up/down 20:33 intensity: (18 @0) + (13:17 @1) + (6:58 @2) 4.09 km (5:02 / km) +12m 4:57 / km
ahr:123 max:139 shoes: Adidas Adizero Takumi Sen 2

Friday Nov 18, 2016 #

Note
(rest day)

Thursday Nov 17, 2016 #

7 AM

Running 29:04 intensity: (19 @0) + (3:45 @1) + (24:28 @2) + (32 @3) 5.9 km (4:56 / km) +17m 4:52 / km
ahr:130 max:147 shoes: Skechers Go Run 4

6 PM

Running warm up/down 11:38 intensity: (25 @0) + (51 @1) + (10:22 @2) 2.48 km (4:41 / km) +38m 4:21 / km
ahr:129 max:138 shoes: Asics Gel - Fuji Racer 3

Orienteering 17:33 intensity: (55 @0) + (8:21 @1) + (5:26 @2) + (2:51 @3) 2.62 km (6:42 / km) +38m 6:15 / km
ahr:124 max:147 shoes: Asics Gel - Fuji Racer 3

Attempt at O intervals around Wippendell Woods. The map, is only 2014, but pretty out of date already so I got in a boo early on, was very tired so soon called it a day.

Running warm up/down 17:40 intensity: (21 @0) + (14:31 @1) + (2:11 @2) + (37 @3) 3.37 km (5:15 / km) +18m 5:07 / km
ahr:120 max:146 shoes: Asics Gel - Fuji Racer 3

Wednesday Nov 16, 2016 #

5 PM

Running 1:05:54 intensity: (43 @0) + (3:13 @1) + (54:13 @2) + (2:48 @3) + (4:47 @4) + (10 @5) 14.43 km (4:34 / km) +14m 4:33 / km
ahr:133 max:170 shoes: Skechers Go Run 4

Steady out and back along the Grand Union Canal with head torch. About choking on canal boat smoke at times.

Tuesday Nov 15, 2016 #

7 AM

Running 32:23 intensity: (31 @0) + (1:48 @1) + (1:19 @2) + (4:46 @3) + (18:13 @4) + (5:46 @5) 7.01 km (4:37 / km) +20m 4:33 / km
ahr:157 max:180 shoes: Skechers Go Run 4

1 PM

Running warm up/down 24:23 intensity: (19 @0) + (57 @1) + (12:55 @2) + (6:33 @3) + (3:03 @4) + (36 @5) 5.58 km (4:22 / km) +64m 4:08 / km
ahr:140 max:178 shoes: Adidas Adizero Takumi Sen 2

Running intervals 32:30 intensity: (1:43 @1) + (2:46 @2) + (6:11 @3) + (17:28 @4) + (4:22 @5) 7.08 km (4:36 / km) +2m 4:35 / km
ahr:157 max:173 shoes: Adidas Adizero Takumi Sen 2

Solo 16 x 400m at Berry Hill track in blocks of 4 with recoveries of (75,60s,45s,30s) glad to get it done.

Running warm up/down 23:16 intensity: (27 @1) + (15:33 @2) + (7:16 @3) 5.26 km (4:26 / km) +52m 4:13 / km
ahr:136 max:145 shoes: Adidas Adizero Takumi Sen 2

Monday Nov 14, 2016 #

4 PM

Running 1:10:53 intensity: (23 @0) + (1:14 @1) + (13:28 @2) + (49:50 @3) + (5:58 @4) 17.04 km (4:10 / km) +111m 4:02 / km
ahr:145 max:160 weight:65.7kg shoes: Asics Gel - Fuji Racer 3

Was expecting a long day on site in Watford but thankfully managed to be home before 5 so was pleased to head out on the trails in the fading light.

Felt massively better tonight and saw Supermoon which lit up the trails pretty nicely at times. Something pretty weird going for a period wit GPS in the middle section of this run. New shoes; its taken a while to get trail shoes I'm happy with, these are the best by far.

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