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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Urban

In the 7 days ending Dec 10, 2017:

activity # timemileskm+m
  Running5 3:42:32 25.85(8:37) 41.6(5:21) 977
  Orienteering1 56:39 5.86(9:40) 9.43(6:01) 148
  Total6 4:39:11 31.7(8:48) 51.02(5:28) 1125

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Sunday Dec 10, 2017 #

10 AM

Orienteering 56:39 [3] 9.43 km (6:01 / km) +148m 5:34 / km

Pretty standard "traditional" orienteering.... run round, get lost in the vaguely mapped bits! Otherwise mission accomplished i.e. long run done and all controls (some longer than others) found!!

Saturday Dec 9, 2017 #

12 PM

Running (Trail) 38:51 [3] 7.18 km (5:25 / km) +211m 4:43 / km
shoes: Wave Ascend 8 Purple - 2

ORE - ground rock solid after the hard overnight frost, very cold out too.

Friday Dec 8, 2017 #

Note
(rest day)

Rest Day followed by Physio - I've got a cunning plan - much as it pains me....looks like one rest day a week might be in order.

Thursday Dec 7, 2017 #

1 PM

Running long (Trail) 1:01:52 intensity: (24 @1) + (30:23 @2) + (28:05 @3) + (3:00 @4) 11.21 km (5:31 / km) +333m 4:48 / km
ahr:113 max:128 shoes: Wave Ascend 8 Purple - 3

LWP / DC / LWP
Initial plan was just Diamond Cottage but felt pretty good so put in the extra loops. Suffering for it now.... knees :(

Wednesday Dec 6, 2017 #

1 PM

Running (Trail) 39:09 intensity: (1:03 @1) + (24:54 @2) + (13:12 @3) 7.18 km (5:27 / km) +210m 4:45 / km
ahr:111 max:124 shoes: Mizuno Wave Ascend 6 Blue

Easy pace Recovery - ORE

Tuesday Dec 5, 2017 #

6 PM

Running warm up/down (Warm Up ) 14:35 intensity: (6:39 @1) + (7:56 @2) 2.64 km (5:31 / km) +19m 5:20 / km
ahr:101 max:109 shoes: Wave Ultima 8 Black/Green

Warm Up

Running warm up/down (Warm Up ) 3:12 intensity: (1:43 @1) + (1:29 @2) 0.49 km (6:30 / km) +11m 5:51 / km
ahr:101 max:110 shoes: Wave Ultima 8 Black/Green

Warm Up

Running race (Winter League) 18:16 intensity: (10 @1) + (16 @2) + (1:45 @3) + (13:47 @4) + (2:18 @5) 4.58 km (3:59 / km) +35m 3:50 / km
ahr:132 max:140 shoes: Wave Ultima 8 Black/Green

CoH Winter League Race - well, I'm pleased to say, that went better than expected.
Given a generous handicap - that's a first!
Worked hard from the off but within my limits knowing how hard a finish this course is.
Got caught very early (off 15 seconds) by a youngster but rationalized he'd gone off too quickly. As he didn't really pull away I was able to use him for a tow :)
Got back in front just after the mid point and worked my way through the field accordingly.
L. Knee is noticeable, but, at present anyway, manageable.

Running warm up/down (Warm Down ) 11:11 intensity: (31 @1) + (2:44 @2) + (7:56 @3) 2.25 km (4:58 / km) +12m 4:51 / km
ahr:114 max:121 shoes: Wave Ultima 8 Black/Green

Warm Down

Monday Dec 4, 2017 #

2 PM

Running (Trail) 35:26 [2] 6.05 km (5:51 / km) +146m 5:13 / km
shoes: Kanadia TR7 Army Green

Little Wold 1+1/2 Loops
L.knee been playing up for almost a couple of weeks now, not getting any better..... really not sure if it's getting any worse..... perhaps that's being optimistic..... actually....... it is getting worse :(

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