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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: PM

In the 7 days ending Apr 14:

activity # timemileskm+m
  Weights2 1:45:00
  Orienteering3 1:33:31 9.91(9:26) 15.94(5:52) 13640 /48c83%
  Running4 1:00:46 6.55(9:17) 10.54(5:46) 19
  Total6 4:19:17 16.45 26.48 15540 /48c83%
  [1-5]6 4:15:48

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Sunday Apr 14 #

3 PM

Running 33:42 [2] 6.2 km (5:26 / km)
shoes: Adidas Adizero

Easy run out after yesterday's sprints and a weekend of gardening ;-)

Saturday Apr 13 #

1 PM

Running warm up/down 8:36 [2] 1.42 km (6:02 / km)
shoes: Adidas Adizero

Orienteering 15:27 [3] ** 2.86 km (5:24 / km) +28m 5:09 / km
spiked:8/10c shoes: Adidas Adizero

NOC's Park series at the Uni, running Medium as a warm-up.

Orienteering 13:20 [4] ** 2.82 km (4:43 / km) +56m 4:18 / km
spiked:7/10c shoes: Adidas Adizero

Long course, taking it at 'race pace'. Much better levels of concentration and flow and reasonably happy with how I was feeling after a hard couple of weeks training.

Thursday Apr 11 #

4 PM

Weights 1:00:00 [3]

Warm up, then 5 sets of 8 reps with 4 exercises and a mix of core and plyometric exercises (various box jumps and squat jumps/single leg hops). Warm down.

Wednesday Apr 10 #

6 PM

Running warm up/down 11:16 intensity: (3:18 @0) + (3:15 @1) + (4:30 @2) + (13 @3) 1.84 km (6:07 / km) +19m 5:49 / km
ahr:117 max:130 shoes: Inov-8 XTalon 230

Orienteering 30:11 intensity: (11 @0) + (6 @1) + (12 @2) + (1:46 @3) + (27:25 @4) + (31 @5) ** 5.71 km (5:17 / km) +52m 5:04 / km
ahr:156 max:167 spiked:16/17c shoes: Inov-8 XTalon 230

Ran Long (5.3k) at HALO's Poacher event in Primrose Woods. Eyeballs out from the start and felt happy with performance.

Tuesday Apr 9 #

5 PM

Weights 45:00 [3]

Warm up, then 5 sets of 8 reps with 4 exercises and a mix of core and plyometric exercises (box jumps and squat jumps). Raced through, as on timer...

Monday Apr 8 #

6 PM

Running warm up/down 7:12 [2] 1.08 km (6:41 / km)
shoes: Inov-8 XTalon 230

Orienteering 34:33 [3] *** 4.55 km (7:36 / km)
spiked:9/11c shoes: Inov-8 XTalon 230

Easy, training/recovery run in Stapleford around the technical (4k), keeping HR low and concentrating on the nav. The forest ain't aging well...

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