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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Urban

In the 7 days ending Jul 28:

activity # timemileskm+m
  Running7 3:58:21 26.93(8:51) 43.34(5:30) 996
  Urban Orienteering2 1:12:38 8.86(8:12) 14.27(5:06) 76
  Total7 5:10:59 35.79(8:41) 57.61(5:24) 1072

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MoTuWeThFrSaSu

Sunday Jul 28 #

12 PM

Running warm up/down (Warm Up ) 11:22 intensity: (5:29 @1) + (5:53 @2) 2.11 km (5:23 / km) +8m 5:17 / km
ahr:101 max:113 shoes: Wave Mujin 3 GTX Green

Warm Up

Urban Orienteering (Park Sprint ) 11:31 intensity: (12 @1) + (9 @2) + (5:02 @3) + (6:08 @4) 2.18 km (5:17 / km) +8m 5:11 / km
ahr:124 max:131 shoes: Wave Mujin 3 GTX Green

HALO Lincs Challenge Shield Prologue
Park Sprint - Central Park, Scunthorpe.
Prologue
....rather annoyingly stepped in a hole on the grass and, yet again, went over on R.ankle weakening it further....and obv. slowing me down :(

Urban Orienteering (Park Sprint ) 18:46 intensity: (11 @1) + (9 @2) + (6:05 @3) + (12:21 @4) 3.79 km (4:57 / km) +1m 4:57 / km
ahr:125 max:131 shoes: Wave Mujin 3 GTX Green

Twitter
HALO Lincs Challenge Shield Chase Course,
Central Park, Scunthorpe.
Chase
Would love to have done that at full bore but a) ankle turn in prologue and b) lack of head-2-head competition obv. slowed me down.
Still....Good Fun....Face of Smiles....now we need to ice, ice baby....again!

Running warm up/down (Warm Down ) 11:55 intensity: (1:28 @1) + (10:27 @2) 2.15 km (5:32 / km) +6m 5:27 / km
ahr:105 max:111 shoes: Wave Mujin 3 GTX Green

Warm Down

Saturday Jul 27 #

10 AM

Running hills (Cloud Run!) 48:45 intensity: (8:50 @1) + (17:41 @2) + (21:22 @3) + (52 @4) 8.2 km (5:57 / km) +305m 5:01 / km
ahr:111 max:127 shoes: Wave Kien 2 - pair A

Wet mizzle so pretty ropey underfoot especially on stoney and rooty descents - hence super conservative time for run! ;)
Probably best avoiding this run in those conditions!

Friday Jul 26 #

10 AM

Running long (Hills / Day Two) 52:14 intensity: (4:29 @1) + (17:54 @2) + (28:02 @3) + (1:49 @4) 9.37 km (5:34 / km) +267m 4:53 / km
ahr:114 max:131 shoes: Wave Harrier 3 Black

V.warm and sunny, one brief (v.light) shower at start which was nice. Much less oppressive now.
Legs tiring towards end but recovery now down to 19 hours....bonus!

Thursday Jul 25 #

11 AM

Running (Mad Dogs / Day One) 34:37 intensity: (25 @1) + (7:34 @2) + (24:59 @3) + (1:39 @4) 6.69 km (5:10 / km) +108m 4:47 / km
ahr:117 max:128 shoes: Wave Ascend 8 Purple - 3

Bit 'Ot! Recovery, felt reasonable until I began to wilt in the last km!

Wednesday Jul 24 #

6 PM

Running warm up/down (Warm Up ) 10:33 intensity: (3:03 @2) + (7:00 @3) + (30 @4) 2.01 km (5:15 / km)
ahr:116 max:131 shoes: Wave Ultima 11 Sky Blue

Warm Up

Urban Orienteering race 32:16 intensity: (44 @1) + (49 @2) + (5 @3) + (2:28 @4) + (28:10 @5) 6.67 km (4:50 / km) +51m 4:39 / km
ahr:137 max:144 shoes: Wave Ultima 11 Sky Blue

Twitter
Tried too hard physically tonight and technique definitely suffered because of it.
Went over V. badly on R. ankle.... again, but recovered quickly... which was very fortunate.
Also L. shoulder had an argument with the side of a house..... it didn't win! :(
Lastly.... until analysis - lost out on a gambled railway crossing and had to hike it up and over on the pedestrian footbridge losing quite a bit of time :(
QuickRoute
#5-#6 lost 30 seconds having to trog up the footsteps and back down the other side to cross the railway - darn trains! - That's it! Not three bad....again :)

Urban Orienteering (Map Run Warm Down ) 10:05 intensity: (23 @1) + (2:27 @2) + (6:34 @3) + (41 @4) 1.63 km (6:12 / km) +16m 5:55 / km
ahr:116 max:130 shoes: Wave Ultima 11 Sky Blue

Map Run Warm Down

Tuesday Jul 23 #

11 AM

Running (Hot!) 36:07 intensity: (20 @1) + (6:34 @2) + (20:14 @3) + (8:59 @4) 7.16 km (5:02 / km) +168m 4:31 / km
ahr:120 max:135 shoes: Wave Kien 2 - pair B

Good controlled pace - 18:31 at the turn so v.surprised to drop 5 seconds on the return split - 17:36
Even so, feel like I might be hitting a bit of form again.

Monday Jul 22 #

10 AM

Running 32:48 intensity: (1:36 @1) + (12:47 @2) + (18:24 @3) + (1 @4) 5.64 km (5:49 / km) +134m 5:12 / km
ahr:114 max:125 shoes: Wave Mujin Lime Green

That went better than expected!
Didn't feel three bad at all.
Muggy warm with a fresh W.wind....bit sweaty!!
Little Wold 1+1/2 but satellites struggling!

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