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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Leakie

In the 7 days ending Aug 18:

activity # timemileskm+m
  Running4 4:34:06 34.35(7:59) 55.28(4:58) 529
  Orienteering1 54:14 7.09(7:39) 11.42(4:45) 139
  Gym1 40:00
  Spinning1 30:00
  Total7 6:38:20 41.44 66.7 667
  [1-5]7 6:37:33

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MoTuWeThFrSaSu

Sunday Aug 18 #

1 PM

Running 1:27:51 intensity: (13:32 @1) + (35:03 @2) + (30:06 @3) + (9:10 @4) 17.79 km (4:56 / km) +170m 4:43 / km
ahr:147 shoes: Saucony iso

Lovely Sunday run with Mr Arnell.

Saturday Aug 17 #

12 PM

Orienteering 54:14 intensity: (13 @0) + (2:54 @1) + (17:46 @2) + (13:32 @3) + (19:44 @4) + (5 @5) 11.42 km (4:45 / km) +139m 4:29 / km
ahr:157 max:182 shoes: Saucony iso

Sheffield Urban (plus a tiny bit of warm up/down - in a massive rush to get back for the woc relay!) - first time running with ISSprOM which I really appreciated being able to try out, thanks SYO for the map update! Found it a bit confusing at times where it looked to me like some of the pavements were mapped as white woodland & where I couldn’t quite decipher what was going on but I’m sure I’ll get the hang of it. Good fun though, some nice tricky bits, and always fun to run in a new area.

Thursday Aug 15 #

12 PM

Spinning 30:00 [1]

6 PM

Running 52:37 intensity: (6 @0) + (8:50 @1) + (41:17 @2) + (2:01 @3) + (23 @4) 10.5 km (5:01 / km) +49m 4:54 / km
ahr:133 max:177 shoes: Saucony iso

Easy run, sore legs!

Wednesday Aug 14 #

6 PM

Running warm up/down 16:02 intensity: (2:40 @1) + (8:48 @2) + (4:30 @3) + (4 @4) 3.24 km (4:57 / km) +45m 4:38 / km
ahr:141 max:173 shoes: Inov8 roclites (pink)

Running 40:35 intensity: (12 @0) + (11 @1) + (1:22 @2) + (3:55 @3) + (31:13 @4) + (3:42 @5) 8.77 km (4:38 / km) +103m 4:22 / km
ahr:174 max:200 shoes: Inov8 roclites (pink)

Adel self-guided trail race. A bit like orienteering as it’s a time trial but with written instructions rather than a map. Kept getting confused and trying to orientate my instructions!

Running warm up/down 17:41 intensity: (1 @1) + (1:05 @2) + (10:43 @3) + (5:26 @4) + (26 @5) 3.17 km (5:35 / km) +78m 4:58 / km
ahr:166 max:194 shoes: Inov8 roclites (pink)

Tuesday Aug 13 #

12 PM

Gym 40:00 [1]

5 PM

Running warm up/down 15:51 intensity: (16 @0) + (2:11 @1) + (13:24 @2) 3.16 km (5:01 / km) +62m 4:34 / km
ahr:131 max:148 shoes: Saucony iso

Running 26:07 intensity: (2:08 @1) + (11:34 @2) + (10:19 @3) + (1:57 @4) + (9 @5) 5.34 km (4:53 / km)
ahr:151 max:185 shoes: Saucony iso

10 x 400 (90s) - working hard & loving life on the track <3 feeling all the motivation after following woc this morning

Running warm up/down 17:22 intensity: (8:37 @2) + (8:25 @3) + (20 @4) 3.32 km (5:14 / km) +22m 5:04 / km
ahr:154 max:176 shoes: Saucony iso

Jelly legs

Monday Aug 12 #

Note

Flight delays meant 4 hours sleep between getting home & returning to work - deep joys! Far too tired.

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