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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Urban

In the 7 days ending Feb 4:

activity # timemileskm+m
  Running5 3:44:43 27.82(8:05) 44.77(5:01) 474
  Urban Orienteering1 36:15 4.76(7:37) 7.66(4:44) 7
  Total6 4:20:58 32.58(8:01) 52.44(4:59) 480

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MoTuWeThFrSaSu

Sunday Feb 4 #

11 AM

Running long (Road) 57:25 intensity: (22:25 @2) + (35:00 @3) 11.98 km (4:48 / km) +68m 4:40 / km
ahr:115 max:122 shoes: Wave Ultima 6 White

Elloughton Road Loop - figure of 8
ummm..... just seem to be going through the motions :(
Very easy pace and more so towards the end.
Having to upgrade R.Achilles from "Just noticeably sore" to "That's pretty sore now"! :(
Been "there" for about a week but micro - managed with ibuprofen gel and tablets plus post run Ice- Pack.
Unfortunately probably overdosed on the tablets as very poorly stomach yesterday after ParkRun - so gel and ice only from now on.

Saturday Feb 3 #

8 AM

Running warm up/down (Warm Up) 12:47 intensity: (1:19 @1) + (11:28 @2) 2.08 km (6:08 / km) +10m 5:59 / km
shoes: Kanadia TR7 Army Green

Warm Up

Running race (Trail) 20:21 intensity: (12:15 @4) + (8:06 @5) 4.46 km (4:34 / km) +18m 4:28 / km
ahr:136 max:141 shoes: Kanadia TR7 Army Green

HBCP ParkRun
Not as wet and sticky as I thought it might be...bonus!
Bit cold but no wind so pretty good conditions overall.
Nearly over the cold so should be faster this week!
Didn't feel great lap 1 but settled in and felt really good lap 2 only to start fading on lap 3.
6:38 / 6:45 / 6:46 / 0:08 - not three bad! :) still looking to get back under 20 though :(

Running warm up/down (Warm Down) 19:19 [2] 3.54 km (5:27 / km) +20m 5:18 / km
shoes: Kanadia TR7 Army Green

Warm Down

Friday Feb 2 #

Note
(rest day)

Rest day but got core and S and C done :)

Thursday Feb 1 #

7 PM

Urban Orienteering race (Night Score) 36:15 intensity: (31 @1) + (4 @2) + (1:42 @3) + (30:31 @4) + (3:27 @5) 7.66 km (4:44 / km) +7m 4:43 / km
ahr:132 max:143 shoes: Wave Mujin 3 GTX Green

Top Night!
Lincoln South. Not run here before! Scanned the map at registering and came up with a plan. "Bitty" area, in as much as there were 4 distinct zones.
Went with original plan and found myself behind Mr.M and Dave J. for first few controls then we split.
I obviously got ahead but wasn't aware (they were running faster) because they caught and passed me towards the end.
Made a small mistake, but big enough to give them around a minute :(
Pleased with 4th - 1:02 down on Liam, DJ 2nd, PM 3rd.

Wednesday Jan 31 #

1 PM

Running (Road) 36:24 [2] 7.51 km (4:51 / km) +57m 4:40 / km
ahr:116 max:121 shoes: Wave Ultima 4

North Cave / Everthorpe Road Loop
Plod, Plod, Plod! Felt pretty rubbish again :(
VERY Cold W. Wind ...brrrrr......!!!!

Tuesday Jan 30 #

1 PM

Running long (Trail) 48:03 intensity: (1:32 @1) + (25:30 @2) + (21:01 @3) 8.91 km (5:23 / km) +258m 4:43 / km
ahr:114 max:126 shoes: Wave Mujin 2 Black/Red

ORE alternative plus
Little Wold Lane / Little Wold / ORE alternative keeping South of the old line and reverse back.
Not feeling at all good initially, then middle ok, then flagging again back up Comber before a slight rally around Little Wold.
Not feeling up to tempo a.t.m. until cold completely gone.... lingering!

Monday Jan 29 #

2 PM

Running (RoD) 30:24 [2] 6.28 km (4:50 / km) +43m 4:41 / km
ahr:114 max:120 shoes: Wave Ultima 8 Black/Green

Ellerker Road Loop
Suppose to be mild, I'm still cold!

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