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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Lulu

In the 7 days ending Oct 3, 2021:

activity # timemileskm+m
  Netball3 3:00:00
  Orienteering2 2:54:41 14.39(12:08) 23.16(7:32) 427
  Running3 1:56:07 11.71(9:55) 18.85(6:10) 95
  Strength and Conditioning1 45:00
  Total7 8:35:48 26.11 42.01 522

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MoTuWeThFrSaSu

Sunday Oct 3, 2021 #

10 AM

Running warm up/down 17:19 intensity: (4:44 @1) + (8:23 @2) + (4:12 @3) 2.41 km (7:11 / km) +5m 7:07 / km
ahr:151 max:176 shoes: VJ Xtrm

Orienteering race 1:04:08 intensity: (4:43 @1) + (7:21 @2) + (15:27 @3) + (36:17 @4) + (20 @5) 8.69 km (7:23 / km) +185m 6:40 / km
ahr:174 max:194 shoes: VJ Xtrm

Running warm up/down 10:19 intensity: (45 @1) + (1:00 @2) + (5:18 @3) + (3:16 @4) 1.62 km (6:23 / km)
ahr:171 max:189 shoes: VJ Xtrm

Saturday Oct 2, 2021 #

Event: British Orienteering Championships (UKOL) - rearranged from 2022
 
1 PM

Running warm up/down 11:01 intensity: (7:57 @1) + (1:28 @2) + (1:21 @3) + (15 @4) 1.75 km (6:18 / km) +5m 6:13 / km
ahr:144 max:184 shoes: VJ Xtrm

Orienteering race 1:50:33 intensity: (1:42 @1) + (9:41 @2) + (32:04 @3) + (56:25 @4) + (10:41 @5) 14.48 km (7:38 / km) +242m 7:03 / km
ahr:179 max:200 shoes: VJ Xtrm

Running warm up/down 5:42 intensity: (49 @1) + (2:03 @2) + (2:40 @3) + (10 @4) 0.76 km (7:29 / km)
ahr:159 max:189 shoes: VJ Xtrm

Friday Oct 1, 2021 #

Note
(rest day)

More travelling...

Thursday Sep 30, 2021 #

Note
(rest day)

Uni all morn and travelling all aft.

Wednesday Sep 29, 2021 #

6 AM

Netball 1:00:00 [1]

2 PM

Netball 1:00:00 [1]

Tuesday Sep 28, 2021 #

6 AM

Netball 1:00:00 [1]

Back to the morning training grind. V chill one today.
5 PM

Running warm up/down 21:10 intensity: (1:21 @1) + (10:08 @2) + (9:39 @3) + (2 @4) 3.62 km (5:51 / km) +5m 5:48 / km
ahr:162 max:180 shoes: Scott Supertrac Ultra RC

Up plus stretching, drills and strides.

Running intervals 26:02 [4] 5.13 km (5:04 / km) +30m 4:56 / km
ahr:167 max:185 shoes: Scott Supertrac Ultra RC

5x4(90). Could feel I was slowing throughout the reps but struggling to get the legs turning any faster. Seemed to be running with/just behind the same people though so I guess consistent relative to others. Almost sacked off the last rep but couldn't resist given it was only 1 more so made sure I pushed and was rewarded with my fastest rep:) Another good sesh in the bag and an aaaaawesome turnout tonight!!! Felt like the old KF days:)))))

Running warm up/down 24:34 intensity: (1:50 @1) + (2:07 @2) + (15:47 @3) + (4:50 @4) 3.56 km (6:54 / km) +50m 6:27 / km
ahr:170 max:189 shoes: Scott Supertrac Ultra RC

Down plus strides. Can happily still outsprint bollocks lol

Monday Sep 27, 2021 #

5 PM

Strength and Conditioning 45:00 [1]
(rest day)

Inc. Freya's death by core set...

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