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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Urban

In the 7 days ending May 13:

activity # timemileskm+m
  Urban Orienteering3 1:26:28 7.96(10:52) 12.81(6:45) 179
  Running4 1:06:04 6.66(9:55) 10.72(6:10) 148
  Total6 2:32:32 14.62(10:26) 23.52(6:29) 327

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MoTuWeThFrSaSu

Sunday May 13 #

11 AM

Running warm up/down (Warm Up ) 8:26 intensity: (5:10 @1) + (3:16 @2) 1.3 km (6:30 / km) +6m 6:21 / km
ahr:99 max:113 (injured) shoes: Wave Mujin Lime Green

Warm Up

Urban Orienteering 20:56 intensity: (1:38 @1) + (15:18 @2) + (4:00 @3) 3.53 km (5:56 / km) +19m 5:46 / km
ahr:110 max:121 (injured) shoes: Wave Mujin Lime Green

Super Secret Sprint Orienteering training

Saturday May 12 #

11 AM

Urban Orienteering 28:53 intensity: (20 @1) + (6:51 @2) + (17:35 @3) + (4:07 @4) 4.2 km (6:53 / km) +119m 6:01 / km
ahr:118 max:135 (injured) shoes: Wave Mujin 3 GTX Green

Eborienteers - Falsgrave and Sandybed, Scarborough.
Another really great new Urban / Sprint area.
Mixture of school grounds, hilly/ part wooded parkland and traditional residential urban street terrain.
Super fun! :)
Twitter with link to photos :)



Friday May 11 #

2 PM

Running (Trail) 17:03 intensity: (6:10 @1) + (7:27 @2) + (3:26 @3) 2.94 km (5:48 / km) +28m 5:32 / km
ahr:106 max:118 (injured) shoes: Wave Ascend 8 Purple - 2

CW Golf Course Loop
Felt reasonable - knee uncomfortable but not painful.....slowly, slowly!

Thursday May 10 #

2 PM

Running (Trail) 17:19 intensity: (4:49 @1) + (12:28 @2) + (2 @3) 2.95 km (5:52 / km) +26m 5:37 / km
ahr:105 max:114 (injured) shoes: Wave Ascend 8 Purple - 1

AC Golf Course Loop
Uncomfortable rather than painful!
Sunny and breezy.

Wednesday May 9 #

6 PM

Urban Orienteering (Campus Sprint) 22:00 intensity: (2:46 @1) + (15:38 @2) + (3:36 @3) 3.11 km (7:04 / km) +37m 6:40 / km
ahr:109 max:119 (injured)

University of York, East Campus - Orienteering

Urban Orienteering (Campus Sprint) 14:39 intensity: (2:17 @1) + (10:31 @2) + (1:51 @3) 1.96 km (7:28 / km) +3m 7:24 / km
ahr:106 max:120 (injured)

University of York, East Campus - Orienteering

Tuesday May 8 #

Note
(injured)

#whoops .... suffered a bit of a trauma to the L.knee / Quad Tendon yesterday afternoon while pottering about.
Tried a couple of very short, slow jogs out on our early evening stroll to convince myself it was "ok".
This morning's dog walk proves otherwise :(
Not good :(

Monday May 7 #

9 AM

Running (Trail) 23:16 intensity: (9:19 @1) + (10:12 @2) + (3:45 @3) 3.53 km (6:36 / km) +88m 5:52 / km
ahr:104 max:120 (injured) shoes: Wave Ascend 8 Purple - 3

Early doors to avoid the heat of the day! ...still pretty warm up into Little Wold off Beverley Road.
Knee is uncomfortable, not overly so, rather than painful - so if I can maintain this "shuffling" pace maybe I can gradually regain a bit of stamina, if not speed!....early days!

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