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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Urban

In the 7 days ending Mar 31:

activity # timemileskm+m
  Running7 3:39:29 25.37(8:39) 40.83(5:23) 714
  Urban Orienteering2 56:44 7.27(7:48) 11.7(4:51) 19
  Total7 4:36:13 32.64(8:28) 52.53(5:15) 733

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MoTuWeThFrSaSu

Sunday Mar 31 #

10 AM

Running (Sunday Stroll ) 38:27 intensity: (5:49 @1) + (18:00 @2) + (14:38 @3) 7.16 km (5:22 / km) +182m 4:46 / km
ahr:110 max:122 shoes: Wave Kien 2 - pair A

Legs and lungs not really up for this!
Cold E. wind up Bev. Rd. otherwise bright and sunny.
L.Hamstring (top) / both Knees a bit off it :(

Saturday Mar 30 #

11 AM

Running warm up/down (Warm Up) 10:12 intensity: (9:14 @1) + (48 @2) + (10 @3) 1.8 km (5:41 / km) +2m 5:39 / km
ahr:98 max:116 shoes: Wave Rider 19 Lime Green

Warm Up

Urban Orienteering (Middle Distance R.C.) 34:22 intensity: (23 @1) + (11 @2) + (5:36 @3) + (28:12 @4) 7.06 km (4:52 / km) +10m 4:50 / km
ahr:127 max:134 shoes: Wave Rider 19 Lime Green

Pocklington - clues in the activity sub-type! ;)
Middle Distance Urban with few controls = Route Choice exercise.
No complaints, that's what it was advertised as, and that's what we got!
Good #trainings and run at sub-race pace although still managed a bit of time in "Racing Zone 4" ;)
Actually prefer "traditional"(?) planning with a nice mix of R.C. and Sprinty bits - so def. more of a #trainings than a race.
Quite pleased though, can sometimes fail to hold it together properly at these informal events and held concentration and technique well :)
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QuickRoute

Running warm up/down (Warm Down) 12:59 intensity: (2:22 @1) + (10:37 @2) 2.18 km (5:58 / km) +2m 5:56 / km
ahr:103 max:106 shoes: Wave Rider 19 Lime Green

Warm Down

Friday Mar 29 #

11 AM

Running (Standard Friday ) 31:50 intensity: (8:23 @1) + (16:00 @2) + (7:27 @3) 6.02 km (5:17 / km) +144m 4:43 / km
ahr:107 max:120 shoes: Wave Ascend 8 Purple - 3

Warm and sunny.... nice! :)

Thursday Mar 28 #

10 AM

Running (Recovery) 33:42 intensity: (3:00 @1) + (28:21 @2) + (2:21 @3) 6.56 km (5:08 / km) +63m 4:54 / km
ahr:107 max:120 shoes: Wave Ascend 8 Purple - 2

Lovely and sunny....at last! Very easy run, knees a bit sore :(

Wednesday Mar 27 #

5 PM

Running warm up/down (Warm Up) 10:26 intensity: (42 @1) + (7:18 @2) + (2:26 @3) 2.0 km (5:13 / km)
ahr:109 max:117 shoes: Wave Rider 18 Black/Green

Warm Up

Urban Orienteering race (Sprint Score) 22:22 intensity: (17 @1) + (7 @2) + (8 @3) + (19:25 @4) + (2:25 @5) 4.64 km (4:49 / km) +8m 4:47 / km
ahr:133 max:143 shoes: Wave Rider 18 Black/Green

HALO Spring Pub League....but from a Community Centre!
Sprint / Score Hybrid - compulsory Sprint Section to start leading seamlessly into the Score Section.
Completed fully in daylight - would have been more of a challenge in the dark for sure!
2 x minor blips -
#3-#4 on the line, ran just W. of N. from #3 to the gap and straight on through the snicket but for some reason told myself I was on the road running parallel to it 40 metres to the E. ....was looking for the horse-shoe shaped housing at the end of the path to turn L. then make a R. but of course the map didn't fit! Quickly realised error - numpty, bit of conc. lapse there = 5 seconds max.?
#87-#89 on the Score - hadn't read the map detail properly for exit out of #87 and thought I was running into a dead end out of the control, when in fact I wasn't! Did an about turn and took the better S. route anyway - again, 5 seconds max.?
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QuickRoute to follow....Sprint
Score

Running warm up/down (Warm Down) 10:08 intensity: (19 @1) + (3:14 @2) + (6:35 @3) 2.0 km (5:04 / km)
ahr:114 max:119

Warm Down

Tuesday Mar 26 #

11 AM

Running (Trail) 37:43 intensity: (4:56 @1) + (16:15 @2) + (14:48 @3) + (1:44 @4) 7.13 km (5:17 / km) +185m 4:41 / km
ahr:112 max:130 shoes: Wave Harrier 3 Black

Dull and cloudy but at least the wind's dropped.
Still got tired legs....maybe tomorrow!

Monday Mar 25 #

11 AM

Running (Standard Monday ) 34:02 intensity: (8:19 @1) + (17:40 @2) + (8:03 @3) 5.98 km (5:41 / km) +136m 5:07 / km
ahr:107 max:124

Weary Monday Legs. Cold E. wind....where's that High Pressure??

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