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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 31 days ending Dec 31, 2019:

activity # timemileskm+m
  Running26 20:23:04 160.87(7:36) 258.9(4:43) 2378
  Orienteering3 4:57:48 32.39(9:12) 52.13(5:43) 930
  Cross Training2 1:48:56 5.45(20:00) 8.77(12:26) 86
  Total29 27:09:48 198.71(8:12) 319.8(5:06) 3393
  [1-5]29 26:44:35

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Tuesday Dec 31, 2019 #

10 AM

Running 32:58 intensity: (26 @0) + (15:20 @1) + (7:53 @2) + (9:19 @3) 6.52 km (5:03 / km) +55m 4:51 / km
ahr:130 max:154 shoes: Adidas Boost DPR

Easy recovery jog. quite tired today.

Monday Dec 30, 2019 #

9 AM

Running 2:01:05 intensity: (48 @0) + (33:00 @1) + (1:19:59 @2) + (7:18 @3) 26.02 km (4:39 / km) +324m 4:23 / km
ahr:129 max:148 shoes: Adidas Boost DPR

Long run out to the Felley. Really pleasant part of the Notts Countryside.

Sunday Dec 29, 2019 #

12 PM

Running 1:09:24 intensity: (23 @0) + (1:01 @1) + (45:14 @2) + (22:46 @3) 16.28 km (4:16 / km) +108m 4:08 / km
ahr:137 max:151 shoes: Adidas Boost DPR

On the trails

Saturday Dec 28, 2019 #

9 AM

Running 18:08 intensity: (9 @2) + (15 @3) + (13:37 @4) + (4:07 @5) 5.08 km (3:34 / km) +28m 3:28 / km
ahr:165 max:176 shoes: Adidas Adizero Adios (5) - Blu

Parkrun

Running 18:26 intensity: (5:55 @1) + (4:34 @2) + (2:47 @3) + (5:10 @4) 3.66 km (5:02 / km) +36m 4:48 / km
ahr:138 max:166 shoes: Adidas Adizero Adios (5) - Blu

5 x ~1min hill reps

Running 20:45 intensity: (16 @0) + (42 @1) + (9:13 @2) + (10:34 @3) 4.32 km (4:49 / km) +61m 4:30 / km
ahr:138 max:148 shoes: Adidas Adizero Adios (5) - Blu

WU

Running 18:29 intensity: (9:37 @1) + (8:52 @2) 3.73 km (4:58 / km) +20m 4:50 / km
ahr:126 max:139 shoes: Adidas Adizero Adios (5) - Blu

Home

Friday Dec 27, 2019 #

3 PM

Running 1:15:58 intensity: (36 @0) + (16:35 @1) + (46:21 @2) + (12:26 @3) 15.77 km (4:49 / km) +196m 4:32 / km
ahr:131 max:150 shoes: Adidas Terrex Agravic Speed

Coxmoor and Pines before it got too dark.

Thursday Dec 26, 2019 #

10 AM

Running 40:00 intensity: (14 @0) + (2:06 @1) + (16:54 @2) + (18:37 @3) + (2:09 @4) 7.89 km (5:04 / km) +108m 4:45 / km
ahr:140 max:163 shoes: Adidas Boost DPR

Easy run out

Tuesday Dec 24, 2019 #

11 AM

Running 13:50 intensity: (21 @0) + (3:14 @1) + (7:56 @2) + (2:19 @3) 2.83 km (4:53 / km)
ahr:130 max:147 shoes: Adidas Adizero Adios (5) - Blu

WU

Running 11:11 intensity: (2:22 @1) + (8:49 @2) 2.43 km (4:36 / km) +17m 4:27 / km
ahr:128 max:136 shoes: Adidas Adizero Adios (5) - Blu

CD

Running 33:22 intensity: (6:17 @1) + (8:13 @2) + (17:31 @3) + (1:21 @4) 7.14 km (4:40 / km) +12m 4:38 / km
ahr:138 max:162 shoes: Adidas Adizero Adios (5) - Blu

3 x 200m (30s), 400m (60s), 600m (90s), 800m (400m jog)

Monday Dec 23, 2019 #

2 PM

Running 1:31:32 intensity: (8 @0) + (9:10 @1) + (34:32 @2) + (43:17 @3) + (4:25 @4) 17.1 km (5:21 / km) +215m 5:02 / km
ahr:140 max:161 shoes: Adidas Terrex Agravic Speed

Muddy one around Silverhill trails

Sunday Dec 22, 2019 #

11 AM

Running 7:12 intensity: (19 @0) + (38 @1) + (5:43 @2) + (32 @3) 1.53 km (4:42 / km) +14m 4:30 / km
ahr:131 max:142

Orienteering 57:02 intensity: (17 @0) + (55 @1) + (5:55 @2) + (4:56 @3) + (35:37 @4) + (9:22 @5) 11.78 km (4:51 / km) +126m 4:36 / km
ahr:158 max:181 shoes: Inov8 ORoc 280 Red

Sherwood Pines EML Brown

A bit rusty early on and a big error (~1min) half way but strong middle section snuck me in just ahead of Matt E.

Running 7:01 intensity: (17 @0) + (13 @1) + (2:33 @2) + (3:58 @3) 1.16 km (6:03 / km) +10m 5:48 / km
ahr:136 max:147

Saturday Dec 21, 2019 #

12 PM

Running 1:00:33 intensity: (39 @0) + (3:43 @1) + (41:11 @2) + (15:00 @3) 12.58 km (4:49 / km) +121m 4:36 / km
ahr:134 max:146 shoes: Adidas Terrex Agravic Speed

Easy on the trails

Thursday Dec 19, 2019 #

8 PM

Cross Training (5-a-side) 1:02:16 intensity: (2:27 @0) + (17:16 @1) + (28:25 @2) + (14:08 @3) 5.44 km (11:26 / km) +48m 10:57 / km
ahr:129 max:153 shoes: Adidas Terrex Agravic Speed

Tuesday Dec 17, 2019 #

6 PM

Running 55:03 intensity: (51 @0) + (9:03 @1) + (13:26 @2) + (22:25 @3) + (9:18 @4) 12.86 km (4:17 / km) +140m 4:04 / km
ahr:139 max:161 shoes: Adidas Adizero Adios (5) - Blu

Just misse dthe Harriers and not sure where they went so did mile reps. was a struggle and only did 3.

Monday Dec 16, 2019 #

7 AM

Running 23:35 intensity: (31 @0) + (1:47 @1) + (15:45 @2) + (5:32 @3) 4.34 km (5:26 / km)
ahr:134 max:149 shoes: Adidas Boost DPR

6 PM

Running 41:43 intensity: (6 @0) + (2:36 @1) + (36:10 @2) + (2:51 @3) 8.61 km (4:51 / km) +88m 4:37 / km
ahr:133 max:149 shoes: Adidas Boost DPR

Sunday Dec 15, 2019 #

10 AM

Orienteering 2:53:31 intensity: (23 @0) + (14 @1) + (13:55 @2) + (1:47:20 @3) + (51:39 @4) 27.19 km (6:23 / km) +690m 5:40 / km
ahr:150 max:167 shoes: Inov8 X Talon 212 (6)

Peak Raid - Grindleford

Running quite well today and managed to get all 17 in good time. Took the win which makes an interesting last race with a three way winner takes all.

https://www.explorerevents.routegadget.co.uk/rg2/#...

Saturday Dec 14, 2019 #

3 PM

Running 35:14 intensity: (24 @0) + (19:00 @1) + (15:49 @2) + (1 @3) 7.23 km (4:52 / km) +75m 4:38 / km
ahr:124 max:136 shoes: NB Fresh Foam Zante Pursuit

Easy run. Feeling tired and not moving well. Virus seams to have reemerged the last few days, probably associated with not sleeping well.

Friday Dec 13, 2019 #

7 AM

Running 12:46 intensity: (25 @0) + (34 @1) + (6:52 @2) + (4:55 @3) 2.6 km (4:54 / km)
ahr:136 max:153 shoes: NB Fresh Foam Zante Pursuit

ITW

Running 2:34 intensity: (9 @0) + (31 @1) + (1:54 @2) 0.44 km (5:48 / km)
ahr:126 max:136 shoes: NB Fresh Foam Zante Pursuit

Thursday Dec 12, 2019 #

8 PM

Cross Training (5-a-side) 46:40 intensity: (2:25 @0) + (15:31 @1) + (5:57 @2) + (12:01 @3) + (10:00 @4) + (46 @5) 3.32 km (14:03 / km) +38m 13:18 / km
ahr:133 max:171 shoes: Adidas Terrex Agravic Speed

Wednesday Dec 11, 2019 #

7 AM

Running 22:36 intensity: (51 @0) + (2:38 @1) + (18:13 @2) + (54 @3) 4.63 km (4:53 / km) +15m 4:48 / km
ahr:131 max:141 shoes: Adidas Boost DPR

ITW

Tuesday Dec 10, 2019 #

8 AM

Running 13:53 intensity: (16 @0) + (1:03 @1) + (5:17 @2) + (7:17 @3) 2.84 km (4:53 / km) +9m 4:48 / km
ahr:137 max:149 shoes: Adidas Adizero Adios (5) - Blu

5 PM

Running 1:09:39 intensity: (32 @0) + (12:59 @1) + (35:58 @2) + (15:02 @3) + (5:08 @4) 15.27 km (4:34 / km) +247m 4:13 / km
ahr:134 max:163 shoes: Adidas Adizero Adios (5) - Blu

Harriers hills fartlek. Got totally soaked on the way up to the school. Not running that great.

Monday Dec 9, 2019 #

6 PM

Running 52:46 intensity: (49 @0) + (2:32 @1) + (25:16 @2) + (24:09 @3) 11.75 km (4:29 / km) +135m 4:15 / km
ahr:137 max:154 shoes: Adidas Boost DPR

Easy head torch run. Timberland trail and cauldwell.

Sunday Dec 8, 2019 #

11 AM

Running 11:17 intensity: (6 @0) + (2:20 @1) + (6:57 @2) + (1:54 @3) 2.28 km (4:57 / km)
ahr:132 max:145 shoes: VJ Bold (2)

Orienteering race 1:07:15 intensity: (30 @0) + (8:37 @1) + (21:10 @2) + (12:13 @3) + (17:49 @4) + (6:56 @5) 13.16 km (5:07 / km) +114m 4:54 / km
ahr:145 max:184 shoes: VJ Bold (2)

East Mids Champs at Grimsthorpe Castle

Better area than I thought it may be. Decent run aparr from dropping my dibber going to 26 and spending the best part of 6 mins to find it. As a result relinquished EM champion status for about the first time in about 15 years.

Running 13:59 intensity: (5:00 @1) + (7:20 @2) + (26 @3) + (1:13 @4) 2.31 km (6:04 / km) +18m 5:50 / km
ahr:130 max:159 shoes: VJ Bold (2)

Saturday Dec 7, 2019 #

3 PM

Running 58:47 intensity: (23 @0) + (1:07 @1) + (25:45 @2) + (31:32 @3) 12.65 km (4:39 / km) +93m 4:29 / km
ahr:139 max:153 shoes: Adidas Terrex Agravic Speed

Easy on the trails

Thursday Dec 5, 2019 #

5 PM

Running 24:14 intensity: (46 @0) + (35 @1) + (3:56 @2) + (9:30 @3) + (9:27 @4) 6.01 km (4:02 / km) +21m 3:58 / km
ahr:146 max:165 shoes: Adidas Boost DPR

Wednesday Dec 4, 2019 #

7 AM

Running 25:03 intensity: (19 @0) + (2:39 @1) + (3:20 @2) + (17:26 @3) + (1:19 @4) 5.39 km (4:39 / km)
ahr:143 max:158 shoes: Adidas Adizero Adios Boost (4)

Tuesday Dec 3, 2019 #

1 PM

Running 35:31 intensity: (20 @0) + (2:40 @1) + (26:52 @2) + (5:39 @3) 7.96 km (4:28 / km) +53m 4:19 / km
ahr:133 max:150 shoes: Sketchers Go Run Gen.5

Monday Dec 2, 2019 #

9 PM

Running 38:44 intensity: (4:30 @1) + (34:14 @2) 8.22 km (4:43 / km) +23m 4:39 / km
ahr:125 max:136 shoes: Adidas Boost DPR

Sunday Dec 1, 2019 #

10 AM

Running 45:46 intensity: (7:56 @0) + (8:06 @1) + (21:01 @2) + (8:43 @3) 9.48 km (4:50 / km) +141m 4:29 / km
ahr:123 max:151 shoes: NB Fresh Foam Zante Pursuit

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