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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: PM

In the 7 days ending Jan 27, 2019:

activity # timemileskm+m
  Running5 2:02:58 13.75(8:57) 22.13(5:33) 111
  Weights2 1:50:00
  Orienteering2 1:10:10 6.92(10:08) 11.14(6:18) 25139 /44c88%
  Total7 5:03:08 20.67 33.27 36239 /44c88%
  [1-5]7 4:30:23

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MoTuWeThFrSaSu

Sunday Jan 27, 2019 #

12 PM

Running warm up/down 12:42 intensity: (1:21 @0) + (4:15 @1) + (4:21 @2) + (2:45 @3) 1.89 km (6:43 / km) +2m 6:41 / km
ahr:124 max:140 shoes: Inov-8 XTalon 230

Orienteering 46:16 intensity: (8 @0) + (9 @1) + (1:25 @2) + (3:35 @3) + (40:59 @4) *** 7.93 km (5:50 / km) +172m 5:16 / km
ahr:154 max:161 spiked:23/24c shoes: Inov-8 XTalon 230

Ran Brown (7k, 150m) at LOG's event on Belton and Londonthopre Woods. Nice run out, one blip on first control, with not enough care taken on the circle picture.

Running warm up/down 2:27 intensity: (13 @0) + (1:04 @1) + (36 @2) + (34 @3) 0.35 km (7:02 / km) +6m 6:31 / km
ahr:121 max:126 shoes: Inov-8 XTalon 230

Friday Jan 25, 2019 #

5 PM

Weights 55:00 [3]

Warm up, then 4 sets of 5 reps with 6 exercises and a mix of core exercises. Warm down.

Thursday Jan 24, 2019 #

2 PM

Running warm up/down 4:59 intensity: (30 @0) + (1:19 @1) + (2:41 @2) + (29 @3) 0.89 km (5:34 / km)
ahr:120 max:126

Esy 1k warm up

Running 10:40 intensity: (7:31 @0) + (2:29 @1) + (7 @2) + (33 @3) 0.7 km (15:14 / km)
ahr:106 max:126

Drills and stretches

Running 4:07 intensity: (16 @0) + (12 @1) + (25 @2) + (3:14 @3) 0.93 km (4:26 / km)
ahr:135 max:143

Steady 1k tempo

Running 3:52 intensity: (10 @0) + (5 @1) + (13 @2) + (2:30 @3) + (54 @4) 0.97 km (4:00 / km)
ahr:143 max:152

Threshold 1k

Running warm up/down 5:30 [2] 0.7 km (7:51 / km)

6 PM

Running warm up/down 7:37 intensity: (21 @0) + (2:25 @1) + (4:24 @2) + (27 @3) 1.36 km (5:37 / km) +22m 5:12 / km
ahr:123 max:133

Orienteering 23:54 intensity: (5:15 @0) + (5:43 @1) + (9:24 @2) + (3:32 @3) *** 3.21 km (7:26 / km) +80m 6:37 / km
ahr:121 max:149 spiked:16/20c shoes: Inov-8 XTalon 230

Window exercise with Marcus at club night on the common

Wednesday Jan 23, 2019 #

5 PM

Running intervals 36:00 [4] 8.1 km (4:27 / km) +81m 4:14 / km

Warm up over 7 minutes from 10.5k-14.5k/h and then 5x800m reps at 15.5k/h, with 1.5min recoveries at 10.5k/h and then 7 minute warm down from 14-10k/h.

Tuesday Jan 22, 2019 #

5 PM

Weights 55:00 [3]

Warm up, then 6 exercises (4 sets of 5 reps), including some core work, and then warm down.

Monday Jan 21, 2019 #

3 PM

Running 35:04 intensity: (17:00 @0) + (12:02 @1) + (6:02 @3) 6.24 km (5:37 / km)
ahr:109 max:117

Easy recovery run after the weekend

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