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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: RMac

In the 7 days ending Oct 6, 2013:

activity # timemileskm+m
  Running6 2:42:00 13.8(11:44) 22.21(7:18)
  Circuits1 1:00:00
  Orienteering1 29:23 3.74(7:51) 6.02(4:53)31 /36c86%
  Total6 4:11:23 17.54 28.2331 /36c86%

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MoTuWeThFrSaSu

Friday Oct 4, 2013 #

3 PM

Running warm up/down 12:00 [2] 2.0 km (6:00 / km)
shoes: Saucony kinvara 4

jog down to the start

Orienteering 15:53 [4] *** 3.3 km (4:49 / km)
ahr:192 max:202 spiked:13/16c shoes: Saucony kinvara 4

sprint training with olly
3km course but missed out a couple throat is sore. was really scrappy at the start great course really intesting actually some bits relevent for eyoc
C • 1

Orienteering 13:30 [4] ** 2.72 km (4:58 / km)
ahr:187 max:200 spiked:18/20c shoes: Saucony kinvara 4

sore throat was feeling a bit better but took it a bit easier

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Saucony kinvara 4

jogged home

Thursday Oct 3, 2013 #

5 PM

Running warm up/down 20:00 [2] 2.5 km (8:00 / km)
shoes: Saucony kinvara 4

down to the park a couple of laps of the park and a few drills
6 PM

Running intervals 20:00 [5] 2.0 km (10:00 / km)
ahr:169 max:202 shoes: Saucony kinvara 4

athletics intervals. 10x200m uphill. all full out pretty much propper speed sesison. 1min recovery wlaking back across the grass.
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Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Saucony kinvara 4

jog home

Tuesday Oct 1, 2013 #

6 PM

Running warm up/down 30:00 [2] 3.5 km (8:34 / km)
shoes: Saucony kinvara 4

jogged down to goodwin to meet everyone then up home to get garmin since it was on the way and down to the park the did some drills

Running intervals 20:00 [5] 3.1 km (6:27 / km)
ahr:172 max:200 shoes: Saucony kinvara 4

1 minute on 1 minute off ten times so basically 10x 300 ish. maybe feeling a bit coldy its hard to tell

Running warm up/down 10:00 [2] 1.0 mi (10:00 / mi)
shoes: Saucony kinvara 4

jog home

Monday Sep 30, 2013 #

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Saucony kinvara 4

jog down to goodwin
6 PM

Circuits 1:00:00 [3]
shoes: Saucony kinvara 4

shuoc circuits on the whole good

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Saucony kinvara 4

jog home

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