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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ColmM

In the 1 days ending Feb 20:

activity # timemileskm+mload
  Running2 1:22:24 9.67(8:31) 15.56(5:18) 216182.8
  Orienteering1 25:11 3.02(8:20) 4.87(5:11)80.2
  Total2 1:47:35 12.7(8:28) 20.43(5:16) 216263.0

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Sa

Saturday Feb 20 #

9 AM

Running 12:03 [2] 2.54 km (4:44 / km)
ahr:131 max:140 shoes: Asics Gel Nimbus 21

Orienteering 25:11 intensity: (3:11 @1) + (11:00 @3) + (11:00 @4) 4.87 km (5:11 / km)
ahr:155 max:177 shoes: Asics Gel Nimbus 21

Sprintervals round Oxford castle with Grace.
Nice to be back on a map. I was woeful on the first but a bit better after that, still felt awkward planning ahead and clunky running around, but will hopefully try to get some orienteering in roughly weekly over the next while which should iron things out. Didn't push out there but not jogging either, some sort of middle ground. Finished ahead of Grace on 1 of 4 so a good effort from me.

Running 43:40 intensity: (37:40 @2) + (6:00 @5) 7.96 km (5:29 / km) +150m 5:01 / km
ahr:160 max:182 shoes: Asics Gel Nimbus 21

Jog home, had a quick glass of water and went and did 10x ~30sec hill reps. The sprintervals hadn't taken much out of me, so the legs felt alright, but quite quickly the hill reps took their toll, and the last 10sec of each one was quite tough. Good work done.
5 PM

Running 26:41 [2] 5.06 km (5:16 / km) +66m 4:57 / km
ahr:130 max:151 shoes: Asics Gel Nimbus 22

Easy evening one. Feeling fine.

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