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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Urban

In the 7 days ending Nov 19, 2017:

activity # timemileskm+m
  Running7 4:48:47 32.28(8:57) 51.96(5:34) 1385
  Urban Orienteering1 43:23 4.61(9:24) 7.42(5:51) 52
  Total7 5:32:10 36.9(9:00) 59.38(5:36) 1437

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MoTuWeThFrSaSu

Sunday Nov 19, 2017 #

1 PM

Running long (Trail) 58:48 intensity: (20:30 @2) + (23:08 @3) + (15:10 @4) 10.59 km (5:33 / km) +403m 4:40 / km
ahr:120 shoes: Kanadia TR7 Army Green

Elloughton Dale Top of Drop
Hum....
Set off at a reasonable pace, original aim being sub 60.
Felt pretty good and thought I should be hitting BTS in around 23..... so a bit disappointed with very close to 23:30 :(
At least a maintain would give me around 59
Managed to maintain .... maybe still adapting after the hols?

Saturday Nov 18, 2017 #

8 AM

Running warm up/down (Warm Up) 12:41 [2] 2.08 km (6:06 / km) +9m 5:58 / km
shoes: Wave Mujin Lime Green

Warm Up

Running tempo (Humber Bridge ParkRun) 20:30 intensity: (16 @1) + (4 @2) + (2:49 @3) + (7:46 @4) + (9:35 @5) 4.64 km (4:25 / km) +19m 4:20 / km
ahr:138 shoes: Wave Mujin Lime Green

Humber Bridge ParkRun - went very well apart from getting totally wiped out at the start of lap 2 by a Spaniel!
Might have been a bit quicker otherwise..........maybe.......... :)

Running warm up/down (Warm Down) 9:07 intensity: (20 @1) + (6:03 @2) + (2:44 @3) 1.6 km (5:43 / km) +9m 5:34 / km
shoes: Wave Mujin Lime Green

Warm Down

Friday Nov 17, 2017 #

2 PM

Running 32:19 intensity: (6:50 @1) + (23:22 @2) + (2:07 @3) 6.01 km (5:23 / km) +154m 4:46 / km
ahr:106

Beverley Clump - l. hammy not great.... combination of Urban night O in trail shoes (Weds) and doing too long a run (Thurs).

Thursday Nov 16, 2017 #

2 PM

Running long (Trail) 1:04:14 intensity: (6:06 @1) + (39:44 @2) + (18:24 @3) 11.36 km (5:39 / km) +321m 4:57 / km
ahr:109 max:122 shoes: Wave Harrier 3 Black

Long, SLOW, "run" - didn't take any splits, just "ran" the distance - very slowly!! Still - in 2 to 3 weeks when this distance work takes effect I'll be flying.....or......something else(!)
Diamond Cottage / Drewton Dale, lovely sunny afternoon but a bit chilly non-the-less.

Wednesday Nov 15, 2017 #

6 PM

Urban Orienteering race (Night Campus Sprint) 14:34 intensity: (27 @1) + (2:57 @2) + (9:29 @3) + (1:41 @4) 2.38 km (6:07 / km) +14m 5:57 / km
ahr:117 max:130 shoes: Wave Mujin 3 GTX Green

That was fun :)

Running warm up/down (Warm Up/Warm Down) 7:34 intensity: (19 @1) + (15 @2) + (3:54 @3) + (3:06 @4) 1.35 km (5:36 / km) +3m 5:32 / km
ahr:121 max:128 shoes: Wave Mujin 3 GTX Green

Leg shake out / recovery after the sprint / warm up for the middle(!)

Urban Orienteering race (Night Middle) 28:49 intensity: (21 @1) + (2:59 @2) + (17:37 @3) + (7:52 @4) 5.04 km (5:43 / km) +38m 5:30 / km
ahr:121 max:134 shoes: Wave Mujin 3 GTX Green

Quite a bit on Walmgate Stray - not my fave type of "Urban" terrain - esp. at night!
Nice when we got back on to campus inc. a couple of good long (for an "urban" night middle) RC legs :)
Good training!

Tuesday Nov 14, 2017 #

2 PM

Running hills (Trail ) 46:49 intensity: (1:46 @1) + (16:42 @2) + (28:21 @3) 8.18 km (5:43 / km) +318m 4:48 / km
ahr:115 shoes: Wave Mujin 2 Black/Red

Brantingham Top Stile - legs a bit heavy a.t.m.

Monday Nov 13, 2017 #

5 PM

Running (Night Trail) 36:45 [2] 6.14 km (5:59 / km) +151m 5:20 / km
shoes: Mizuno Wave Ascend 5

Night Trail Run - Little Wold

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