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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TommyH

In the 7 days ending Dec 31, 2017:

activity # timemileskm+m
  Running7 6:07:36 52.58(6:59) 84.62(4:21) 833
  Drills: Stability & Mobility 1 9:20 0.91(10:18) 1.46(6:24)
  Total7 6:16:56 53.49(7:03) 86.08(4:23) 833
  [1-5]7 6:14:01
averages - sleep:8.3 rhr:41

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MoTuWeThFrSaSu

Sunday Dec 31, 2017 #

9 AM

Running 39:06 intensity: (1:01 @0) + (10 @1) + (5:04 @2) + (24:02 @3) + (5:51 @4) + (2:58 @5) 8.2 km (4:46 / km) +49m 4:38 / km
ahr:153 max:189 shoes: #1 W Supernova Glide - Pink/Or

Checking controls with Charl for the orienteering I planned

4 PM

Running 38:57 intensity: (20 @0) + (12 @1) + (8:09 @2) + (29:23 @3) + (39 @4) + (14 @5) 9.12 km (4:16 / km) +47m 4:10 / km
ahr:148 max:178 shoes: #1 W Supernova Glide - Pink/Or

Steady with Charl

Saturday Dec 30, 2017 #

12 PM

Running 1:15:43 intensity: (1:05 @0) + (1:10 @1) + (10:59 @2) + (21:42 @3) + (25:24 @4) + (15:23 @5) 19.07 km (3:58 / km) +78m 3:53 / km
ahr:160 max:180 shoes: Asics J33: Orange/White

Great Tempo done with Charl

I did 10' 15' 20' progression

I think I did this a little too fast

Friday Dec 29, 2017 #

8 AM

Running 44:50 intensity: (29 @0) + (2:47 @1) + (13:58 @2) + (23:35 @3) + (4:01 @4) 9.44 km (4:45 / km) +179m 4:20 / km
ahr:147 max:166 shoes: Mizuno Hayate 2 - Green

Early cold run

Thursday Dec 28, 2017 #

Note
rhr:42 slept:8.0

1 PM

Running 8:48 [2] 1.9 km (4:38 / km) +3m 4:36 / km
shoes: #1 W Supernova Glide - Pink/Or

WU

Drills: Stability & Mobility 9:20 [3] 1.46 km (6:24 / km)

Hurdeling drills


Running 20:08 [4] 5.86 km (3:26 / km) +6m 3:25 / km
shoes: Asics J33: Orange/White

20' Tempo - this was too fast and choaked the session a little

Running 17:03 [5] 4.2 km (4:04 / km)
shoes: Asics J33: Orange/White

2 x 15'' [15'']

2 x 30''[30'']

2 x 60'' [60'']

2 x 2' [2']

Running 2:08 [2] 0.35 km (6:04 / km)

Running 17:33 [2] 3.74 km (4:41 / km) +53m 4:23 / km
shoes: #1 W Supernova Glide - Pink/Or

WD

Wednesday Dec 27, 2017 #

Note
rhr:39 slept:8.0

12 PM

Running 59:24 [3] 12.23 km (4:52 / km) +339m 4:16 / km
shoes: #1 W Supernova Glide - Pink/Or

Longish run in Lyme Park

Tuesday Dec 26, 2017 #

9 AM

Running 6:51 [2] 1.6 km (4:17 / km) +15m 4:06 / km
shoes: #1 W Supernova Glide - Pink/Or

WU

Running 14:53 [5] 4.65 km (3:12 / km) +45m 3:03 / km
shoes: Asics J33: Orange/White

5km Stockport run

2nd


Running 22:12 [2] 4.26 km (5:13 / km) +19m 5:06 / km
shoes: #1 W Supernova Glide - Pink/Or

WD

Monday Dec 25, 2017 #

Note
rhr:41 slept:9.0 (rest day)

Tired.

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