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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: conör

In the 7 days ending Aug 20:

activity # timemileskm+m
  Run (road)3 4:06:41 30.21(8:10) 48.62(5:04) 188
  Total3 4:06:41 30.21(8:10) 48.62(5:04) 188

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MoTuWeThFrSaSu

Sunday Aug 20 #

8 PM

Run (road) 46:41 [2] 10.19 km (4:35 / km) +11m 4:33 / km

Handy TB. Bit headachey all day so didn't feel up for a long one but was good to get out for something.

Thursday Aug 17 #

6 PM

Run (road) 39:29 [2] 8.59 km (4:36 / km) +8m 4:35 / km

To the clubhouse then out to Springfield

Run (road) 34:16 intensity: (18:41 @1) + (15:35 @5) 4.92 km (6:58 / km) +146m 6:04 / km

VPHTHAC Hills
2 undulating laps (7 mins)
5 x hills (~70s each)
2 down/up laps and then another down (3 mins)

Run (road) 37:01 [2] 7.51 km (4:56 / km) +13m 4:53 / km

Slog back home

Tuesday Aug 15 #

6 PM

Run (road) 21:48 [2] 4.89 km (4:27 / km) +6m 4:26 / km

Run (road) 16:34 [1] 1.56 km (10:38 / km) +2m 10:34 / km

WUP, drills, and strides

Run (road) 37:00 intensity: (13:00 @1) + (3:50 @2) + (15:30 @4) + (4:40 @5) 8.16 km (4:32 / km) +3m 4:32 / km

VPHTHPHTHTPHTPHAHBHAC session
Back on the cinder track

2min threshold (30s jog) x 6
10s easy, 20s hard x 10
5 min progression
20s threshold, 10s sprint, jog back to the start x 3

fun


Run (road) 13:52 [2] 2.79 km (4:58 / km)

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