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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: John O

In the 7 days ending Oct 16, 2016:

activity # timemileskm+m
  Orienteering1 1:21:29 7.43(10:58) 11.96(6:49) 192
  Running1 55:31 5.7(9:45) 9.17(6:03) 130
  Cycling1 39:00 10.33(15.9/h) 16.63(25.6/h) 36
  Intervals1 29:30 3.05(9:40) 4.91(6:00)
  S&C1 26:00
  Total4 3:51:30 26.51 42.67 358

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Sunday Oct 16, 2016 #

12 PM

Orienteering race 1:21:29 [4] 11.96 km (6:49 / km) +192m 6:18 / km
shoes: 2015 Inov8 Oroc 340

CST at Tankersley Woods. Whilst quite a technical area, not a great area due to the number of paths

Wednesday Oct 12, 2016 #

5 PM

Running 15:43 [3] 2.68 km (5:52 / km) +30m 5:33 / km
shoes: 2015 Inov8 XTalon 190

Run to Burrow Heights

Running hills 20:55 [4] 3.1 km (6:45 / km) +78m 6:00 / km
shoes: 2015 Inov8 XTalon 190

Hill reps session
60s up hill
60s to run back to start, remainder being rest
Should have made the balance more like 65/55 but 60/60 is always what I'd done in the past

Running 18:53 [3] 3.39 km (5:34 / km) +22m 5:24 / km
shoes: 2015 Inov8 XTalon 190

Run home

Tuesday Oct 11, 2016 #

10 PM

S&C 26:00 [3]

Bit of strengthening (knee injury prevention) stretching and a bit of rolling

Monday Oct 10, 2016 #

6 PM

Cycling 18:42 [3] 8.24 km (26.4 kph)

Cycle to intervals

Intervals 29:30 [3] 4.91 km (6:00 / km)
shoes: 2015 Inov8 XTalon 190

Intervals - 5 lots of
40s
80s
Not a particularly interesting session

Cycling 20:18 [3] 8.39 km (24.8 kph) +36m

Cycle home

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