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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: A damp otter

In the 7 days ending Feb 19, 2017:

activity # timemileskm+m
  Running4 2:48:56 24.23(6:58) 39.0(4:20) 280
  Cycling2 2:46:13 39.15(4:15) 63.0(2:38) 719
  Warm up/ Warm down3 41:51 5.28(7:55) 8.5(4:55)
  Orienteering1 33:43 4.29(7:52) 6.9(4:53) 75
  Total8 6:50:43 72.95(5:38) 117.4(3:30) 1074

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MoTuWeThFrSaSu

Sunday Feb 19, 2017 #

9 AM

Running (Steady run ) 50:20 [2] 11.4 km (4:25 / km)
shoes: Asics Noosa tri-3

Steady run round Norfolk park and the city.

Saturday Feb 18, 2017 #

3 PM

Orienteering (Edge sprint training) 33:43 [2] 6.9 km (4:53 / km) +75m 4:38 / km
shoes: Asics Piranha

Easy sprint training.

Warm up/ Warm down warm up/down (Warm up/down) 11:20 [2] 2.2 km (5:09 / km)
shoes: Asics Piranha

Warm up/down.

Friday Feb 17, 2017 #

12 PM

Running (Steady run ) 40:54 [2] 8.3 km (4:56 / km)
shoes: Asics Noosa tri-3

Steady run.

Thursday Feb 16, 2017 #

4 PM

Warm up/ Warm down warm up/down (Warm up jog ) 11:01 [2] 2.0 km (5:31 / km)
shoes: Asics Piranha

Warm up jog.

Running tempo (Porter threshold ) 22:44 [5] 5.8 km (3:55 / km) +280m 3:09 / km
shoes: Asics Piranha

Porter threshold with Matt, tough going near the top.

Running (Jog back down the hill) 31:39 [2] 6.3 km (5:01 / km)
shoes: Asics Piranha

Run back from the top of Porter.

Wednesday Feb 15, 2017 #

2 PM

Cycling (Steady cycle) 1:38:21 [2] 37.5 km (2:37 / km) +719m 2:24 / km

Steady cycle, Ringinglow, fox house, Grindleford, Hathersage, Ringinglow. Was going to go for longer but it was raining and i bent my handlebars on a pothole.

Tuesday Feb 14, 2017 #

5 PM

Warm up/ Warm down warm up/down (Warm up+ down) 19:30 [2] 4.3 km (4:32 / km)
shoes: Asics Piranha

Warm up+ down.
7 PM

Running intervals (3k, 2x 1500m, 2x400 ) 23:19 [5] 7.2 km (3:14 / km)
shoes: Asics Piranha

3k threshold, 2x 1500 (65), 2x 400 (90).

Monday Feb 13, 2017 #

2 PM

Cycling (Steady cycle) 1:07:52 [2] 25.5 km (2:40 / km)

Left calf was a little sore so went for a recovery cycle up to the top of burbage and back via redmires. lots of melting snow streams and a few slushy patches on the road made it a bit dangerous in places.

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