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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: conör

In the 7 days ending Mar 13, 2017:

activity # timemileskm+mload
  Run (road)6 6:45:53 51.85(7:50) 83.44(4:52) 356990.0
  Climbing3 2:55:0080.0
  Orienteering1 1:01:00 7.37(8:16) 11.87(5:08) 149223.0
  Total9 10:41:53 59.22 95.3 5051293.0
  [1-5]9 8:51:53

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TuWeThFrSaSuMo

Monday Mar 13, 2017 #

12 PM

Run (road) 37:45 intensity: (6:45 @2) + (30:00 @3) + (1:00 @5) 8.28 km (4:34 / km) +70m 4:22 / km

Out to Greenwich to find some hills.

Run (road) 32:00 intensity: (24:15 @2) + (7:45 @5) 5.96 km (5:22 / km) +156m 4:45 / km

Bit of a random one around Greenwich park running up and down some hills. Wasn't feeling fresh enough to do a proper session but put in 9 solid 45-60 sec efforts up various things in between some exploration (I thought I'd done 10 but I can't count).
I have a good idea of what there is to do there now so will aim for a good session there every week.

Run (road) 4:03 [1] 0.77 km (5:16 / km)

To the DLR via M&S for a piece of carrot cake
C • Carrot cake 2

Run (road) 7:43 [2] 1.57 km (4:55 / km) +7m 4:49 / km

Back home from the DLR. GPS went a bit mad by the looks of it but I fixed the distance
6 PM

Climbing 40:00 intensity: (20:00 @0) + (20:00 @1)

Short one as I was a bit tight for time before band practice.
Got the tigers all the way over the roof and about half way around the traverse, full circuit soon I hope.

Sunday Mar 12, 2017 #

12 PM

Orienteering race 1:01:00 intensity: (7:00 @1) + (54:00 @4) 11.87 km (5:08 / km) +149m 4:50 / km

Includes WU.
Compasssport cup heat thing. Veryyyy fast area and quite easy nav. I had a 2~ min mistake early on but then got the hang of it. Happy with how I felt and good flow after that.

Run (road) 9:47 [1] 1.92 km (5:06 / km) +23m 4:49 / km

Saturday Mar 11, 2017 #

4 PM

Run (road) 57:57 [2] 12.45 km (4:39 / km) +29m 4:36 / km

Nice and easy

Thursday Mar 9, 2017 #

6 PM

Run (road) 16:40 [2] 3.34 km (5:00 / km)

Run (road) 1:16:08 [3] 16.82 km (4:32 / km) +32m 4:29 / km

VPTHAC TB10. Easier going tonight, everyone's taking it handy before the club 20 mile on Saturday.

Run (road) 19:04 [2] 4.01 km (4:45 / km) +13m 4:41 / km

Wednesday Mar 8, 2017 #

4 PM

Climbing 1:15:00 intensity: (45:00 @0) + (30:00 @1)

Trying out a new place in Hackney with QMCC. Quite small but some nice problems, the setting is a good bit nicer than in Mile End.
7 PM

Run (road) 49:19 [2] 10.4 km (4:44 / km) +10m 4:43 / km

Chilled out to TB and back. Quads were very stiff to start off, probably from climbing yesterday? They loosened out after like 4km then it was alright.

Tuesday Mar 7, 2017 #

12 PM

Climbing 1:00:00 intensity: (30:00 @0) + (30:00 @1)

Got the upside down bit of the tigers in the Monkey House, was too tired for the traverse then
6 PM

Run (road) 42:39 intensity: (10:00 @0) + (11:00 @1) + (11:00 @2) + (10:39 @3) 6.3 km (6:46 / km) +14m 6:42 / km

Run (road) 35:00 intensity: (5:00 @0) + (30:00 @5) 8.07 km (4:20 / km)

3x10min threshold with VPTHAC

Run (road) 17:48 [2] 3.55 km (5:01 / km) +1m 5:01 / km

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