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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Urban

In the 7 days ending Mar 15:

activity # timemileskm+m
  Running4 2:07:16 14.57(8:44) 23.46(5:26) 496
  Urban Orienteering3 2:03:57 12.82(9:40) 20.63(6:00) 400
  Total7 4:11:13 27.4(9:10) 44.09(5:42) 896

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MoTuWeThFrSaSu

Sunday Mar 15 #

1 PM

Running 25:58 intensity: (52 @1) + (21:30 @2) + (3:36 @3) 4.81 km (5:24 / km) +29m 5:15 / km
ahr:109 max:124 (injured) shoes: Wave Ultima 8 Black/Green

Start of Recovery Week -
a ) hard week (for me) just finished
and
b ) L. knee needs a little recovery time

Saturday Mar 14 #

12 PM

Urban Orienteering 43:00 intensity: (1:16 @1) + (2:08 @2) + (10:25 @3) + (19:18 @4) + (9:53 @5) 6.9 km (6:14 / km) +234m 5:20 / km
ahr:128 max:147 (injured) shoes: Wave Ascend 8 Purple - 3

Norfolk Park Urban

Friday Mar 13 #

10 AM

Running 30:48 intensity: (30 @1) + (9:10 @2) + (16:29 @3) + (4:39 @4) 5.87 km (5:15 / km) +144m 4:41 / km
ahr:117 max:133 (injured) shoes: Wave Ascend 8 Purple - 2

L. knee isn't great :(
1st noticed end of Wednesday evening Lamp-O
Haven't iced for a couple of days so must try to get back into it!

Thursday Mar 12 #

6 PM

Urban Orienteering 35:14 intensity: (36 @1) + (1:46 @2) + (14:08 @3) + (18:08 @4) + (36 @5) 5.67 km (6:13 / km) +117m 5:38 / km
ahr:124 max:140 (injured) shoes: Wave Rider 18 Neon Green

Kelham Island - SYO (Tim Tett) Urban Nights
Struggled with the nav. especially the canopies!
Missed things that I probably wouldn't have missed during the day (I would hope, anyway!).
HILLY!!

Wednesday Mar 11 #

6 PM

Urban Orienteering (Night Score Lamp-O) 45:43 intensity: (1:20 @1) + (3:46 @2) + (12:37 @3) + (25:52 @4) + (2:08 @5) 8.06 km (5:40 / km) +49m 5:30 / km
ahr:125 max:141 (injured) shoes: Wave Rider 18 Black/Green

HALO Night Score Lamp-O - Market Weighton
Initial rain soon stopped to save additional faff with the map / control card / compass etc., etc. juggling - but same for everyone!
Fun night!

Tuesday Mar 10 #

10 AM

Running 37:16 intensity: (15 @1) + (7:11 @2) + (19:51 @3) + (9:59 @4) 6.96 km (5:21 / km) +187m 4:43 / km
ahr:120 max:133 (injured) shoes: Wave Ascend 8 Purple - 3

Felt pretty good going out, found out why after the turn.... pretty strong N / W wind! Even so, despite not feeling it, maintained for an even finish.

Monday Mar 9 #

10 AM

Running 33:14 intensity: (35 @1) + (11:20 @2) + (21:18 @3) + (1 @4) 5.82 km (5:43 / km) +136m 5:07 / km
ahr:115 max:125 (injured) shoes: Wave Ascend 8 Purple - 2

Starting to get there - time-wise, if not "feeling"-wise!

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