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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: PM

In the 7 days ending Apr 21:

activity # timemileskm+m
  Running5 1:38:01 9.49(10:19) 15.28(6:25) 34
  Orienteering3 1:22:43 8.26(10:01) 13.29(6:13) 15454 /65c83%
  Weights1 40:00
  Total6 3:40:44 17.75 28.57 18954 /65c83%
  [1-5]6 3:33:11

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Saturday Apr 20 #

10 AM

Running warm up/down 20:31 intensity: (4:00 @0) + (14:59 @1) + (34 @2) + (58 @3) 2.84 km (7:14 / km)
ahr:114 max:128 shoes: Inov-8 XTalon 230

Orienteering race 45:11 intensity: (11 @0) + (5 @1) + (10 @2) + (6:33 @3) + (37:48 @4) + (24 @5) *** 6.13 km (7:23 / km) +91m 6:52 / km
ahr:153 max:166 spiked:23/28c shoes: Inov-8 XTalon 230

Ran M50L (5.k, 160m) at JK Middle on Windmill Hill, coming in 17th. Dropped 2 mins, and 5 places, on final tricky control in the green with poor bearing, otherwise reasonably clean.

Friday Apr 19 #

11 AM

Running warm up/down 11:31 intensity: (30 @0) + (1:33 @1) + (5:28 @2) + (4:00 @3) 1.8 km (6:23 / km) +3m 6:20 / km
ahr:131 max:147 shoes: Inov-8 XTalon 230

Running warm up/down 7:07 intensity: (43 @0) + (2:28 @1) + (3:28 @2) + (28 @3) 1.18 km (6:03 / km)
ahr:123 max:136 shoes: Inov-8 XTalon 230

Orienteering race 14:32 intensity: (6 @1) + (8 @2) + (35 @3) + (1:03 @4) + (12:40 @5) ** 3.17 km (4:35 / km) +13m 4:30 / km
ahr:166 max:178 spiked:22/25c shoes: Inov-8 XTalon 230

Ran M50 at JK sprint in Aldershot. Pretty clean, although dropped around 15-20 seconds overall on 2 controls, as nearly mp on 5 (too early and had to go back) and then scrappy in and out of 14. Emit causing usual problems with results, so no idea yet about final result... Update - 6th overall, with mistakes dropping me 2 places.

Running warm up/down 7:33 intensity: (2:09 @0) + (3:53 @1) + (1:04 @2) + (27 @3) 0.88 km (8:35 / km)
ahr:114 max:126 shoes: Inov-8 XTalon 230

Thursday Apr 18 #

5 PM

Running 15:00 [2] 2.86 km (5:14 / km) +31m 4:58 / km
shoes: Adidas Adizero

Easy stride out to get rid of the journey down to the JK and a few strides towards the end.

Wednesday Apr 17 #

6 PM

Running 25:51 [2] 4.0 km (6:28 / km)
shoes: Adidas Adizero

Easy out with Lisa up to Scothern and a few strides on the way back.

Tuesday Apr 16 #

4 PM

Weights 40:00 [3]

Warm up, then plyometric and core work, followed by warm down - taper has begun

Monday Apr 15 #

6 PM

Running warm up/down 10:28 [2] 1.72 km (6:06 / km)
shoes: Inov-8 XTalon 230

Orienteering 23:00 [3] ** 4.0 km (5:45 / km) +50m 5:25 / km
spiked:9/12c shoes: Inov-8 XTalon 230

Ran Technical (3.4k, 50m) at LOG's event at Stoke Rochford, with a very easy coat around the park, but forgot to start my watch, so all estimated here.

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