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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: RichT

In the 7 days ending Jan 28:

activity # timemileskm+m
  Run3 2:13:04 8.71(15:17) 14.02(9:30) 50
  Swim4 2:00:00
  Orienteering2 1:47:50 3.24 5.21 140
  Core3 1:05:00
  Total12 7:05:54 11.95 19.23 190

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Sunday Jan 28 #

11 AM

Orienteering race 47:50 [4] 3.24 mi (14:46 / mi) +140m 13:01 / mi
ahr:157 max:205 shoes: Kalenji Kiprun XTR6

Concorde Chase - Star Posts - Green.
Pretty clean run - left calf still problematic. No push through second half of course.
Not sure I want to believe max HR but coming out of #5 going downhill had to almost stop to catch my breath. Max HR at 220 - age should be 160bpm. Cold still hanging around.

Saturday Jan 27 #

3 PM

Core 30:00 [1]

Friday Jan 26 #

8 AM

Swim 40:00 [3]

Melksham Pool - 33m - 3 in lane - quiet.
8cr(pb); 8cr; 8cr(pb); 8cr; 8cr(pb); 8cr; 8cr(pb) - 1400m.
1 PM

Run 50:40 [3] 3.01 mi (16:50 / mi)
ahr:129 max:155 shoes: Kalenji Kiprun XTR6

Very slow explore footpaths around Chittoe & Spye Park. Everywhere very muddy and lying pools of water. Very slow going to protect calf.

Thursday Jan 25 #

8 AM

Swim 20:00 [3]

Ulverston Pool - 25m - 3 in lane - quick swim before depart Cumbria.
4cr(pb); 8cr; 4cr(pb); 8cr; 4cr(pb) - 700m.
10 AM

Note

Dave Jackson massage

Then drive down to Melksham.

Wednesday Jan 24 #

8 AM

Swim 30:00 [3]

Ulverston Pool - 25m - 3 in lane - quiet.
4cr(pb); 8cr; 4cr(pb); 8cr; 4cr(pb); 8cr; 8cr(pb) - 1100m.
2 PM

Run 30:45 [2] 2.35 mi (13:05 / mi)
ahr:130 max:163 shoes: Kalenji Kiprun XTR6

Walked up steep face of Birkrigg and then jogged around perimeter - cold with strong winds.

Tuesday Jan 23 #

9 AM

Swim 30:00 [3]

Ulverston Pool - 25m - 3 in lane - quiet.
4cr(pb); 8cr; 4cr(pb); 8cr; 4cr(pb); 8cr; 12cr(pb) - 1200m.
2 PM

Run 51:39 [2] 3.35 mi (15:25 / mi) +50m 14:44 / mi
ahr:131 max:152 shoes: Kalenji Kiprun XTR6

Walk & jog from Birkrigg X-roads, around side, around Sea Wood and back over trig.
Happy that didn't seem to pull left calf any more.
5 PM

Core 20:00 [1]

Monday Jan 22 #

1 PM

Orienteering 1:00:00 [2]

Jogging around Roanhead putting out pegs for Night O training in a couple of weeks.
Left calf spasm just at the end :o(.
5 PM

Core 15:00 [1]

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