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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Urban

In the 7 days ending Sep 10, 2017:

activity # timemileskm+m
  Running6 3:54:54 28.25(8:19) 45.46(5:10) 867
  Urban Orienteering1 52:48 6.44(8:12) 10.37(5:06) 73
  Total7 4:47:42 34.69(8:18) 55.82(5:09) 941

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Sunday Sep 10, 2017 #

11 AM

Urban Orienteering race 52:48 intensity: (22 @1) + (4 @2) + (4:07 @3) + (48:15 @4) 10.37 km (5:06 / km) +73m 4:55 / km
ahr:129 max:135 shoes: Wave Mujin 3 GTX Green

Urban Orienteering
Tees Barrage, University Campus & Stockton Riverside
Ran the long "A" course with Charl. Well, not with her, but we did the same course!
Nice mix, a bit of park, a bit of Campus / Technology Park type stuff and a few - which bridge / underpass combo can I use.
Good run out on a nice map and area and pleasing to note legs holding out despite yesterday's ParkRun effort :)

Saturday Sep 9, 2017 #

8 AM

Running warm up/down (Warm Up) 12:43 intensity: (9:19 @1) + (3:24 @2) 2.08 km (6:06 / km) +14m 5:55 / km
ahr:98 max:111 shoes: Wave Mujin 2 - Black/Red

Warm Up

Running race (ParkRun) 20:00 intensity: (24 @1) + (25 @2) + (1:16 @3) + (11:13 @4) + (6:42 @5) 4.44 km (4:30 / km) +19m 4:24 / km
ahr:133 max:140 shoes: Wave Mujin 2 - Black/Red

HBCP ParkRun
Good strong 1st lap, holding well 2nd lap and not dying too badly 3rd lap - things is on the up!

Running warm up/down (Warm Down) 9:18 intensity: (12 @1) + (7:56 @2) + (1:10 @3) 1.54 km (6:03 / km) +3m 6:00 / km
ahr:110 max:116 shoes: Wave Mujin 2 - Black/Red

Warm Down

Friday Sep 8, 2017 #

1 PM

Running (Road) 30:39 intensity: (11 @1) + (25:11 @2) + (5:17 @3) 6.28 km (4:53 / km) +44m 4:43 / km
ahr:110 max:117 shoes: Mizuno Wave Ultima 6 White

Easy pace, ease into the weekend, road run through Ellerker via Costcutter.

Thursday Sep 7, 2017 #

1 PM

Running long (Trail) 58:28 intensity: (2:00 @1) + (16:23 @2) + (29:58 @3) + (10:07 @4) 10.52 km (5:33 / km) +388m 4:41 / km
ahr:118 max:131 shoes: Mizuno Wave Ascend 6 Orange

Fair pace hilly, long trail out to Elloughton Dale, top of drop, and return.
Made the most of the fair weather and kept off road.
Fair pace - BTS in 23:30 then 1/2 way in 6:33 (30:03) - a little off pace - aimed for 30:00
Back to BTS in 6:20 and a 22:03 return - pleased with that! Back 1/2 28:23 certainly worked on the return to try and finish in a decent time.

Wednesday Sep 6, 2017 #

1 PM

Running 37:45 intensity: (2:18 @1) + (16:53 @2) + (18:34 @3) 7.13 km (5:18 / km) +205m 4:38 / km
ahr:115 max:124 shoes: Kanadia TR7 Army Green

Old Railway End - decent pace.
Seem to have transitioned, unintentionally, into Winter training mode!
Future plans - although Sept / Oct / Hols will obv. put a mocker on it(!)
Tue fast Road + Thu long Road with ORE in between.....but lots of Tue / Wed "stuff" coming up to make that not an option (once again - !).

Tuesday Sep 5, 2017 #

2 PM

Running tempo (Road) 32:07 intensity: (4:51 @3) + (27:16 @4) 7.51 km (4:17 / km) +49m 4:09 / km
ahr:129 max:134 shoes: Mizuno Wave Ultima 4

North Cave / Everthorpe Loop clockwise
Good Tempo blow out, pushing as hard as I could all the way!
Must have really worked the second half as split almost the same as first half.

Monday Sep 4, 2017 #

1 PM

Running (Trail) 33:54 intensity: (3:29 @1) + (22:31 @2) + (7:54 @3) 5.96 km (5:42 / km) +146m 5:04 / km
ahr:111 max:120 shoes: Mizuno Wave Ascend 6 Blue

Little Wold, 1 + 1/2 Loops

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