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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 7 days ending Sep 23, 2012:

activity # timemileskm+m
  Running7 2:49:39 21.98(7:43) 35.37(4:48) 266
  Strength and Conditioning3 1:45:01 0.85 1.37 31
  Orienteering2 1:19:52 6.94(11:30) 11.17(7:09) 893c
  Flexibility1 5:00
  Total8 5:59:32 29.77 47.91 3863c
  [1-5]8 5:33:29
averages - sleep:7.3 weight:65.3kg

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Sunday Sep 23, 2012 #

11 AM

Running 23:06 intensity: (32 @0) + (1:28 @1) + (1:27 @2) + (13:27 @3) + (6:12 @4) 4.81 km (4:48 / km) +33m 4:39 / km
ahr:151 max:166 slept:8.0 weight:64.8kg shoes: Inov8 X Talon 212 (3)

Easy run to Brierley feeling decent.

Orienteering race 36:21 intensity: (2 @0) + (2:30 @3) + (32:32 @4) + (1:17 @5) 6.17 km (5:54 / km) +65m 5:36 / km
ahr:165 max:177 shoes: Inov8 X Talon 212 (3)

Long Tech at Brierley. Not a technical area but some good route choices set by Mr Llewellyn. Some indifferent mapping though and lost a good 90s on a long leg through supposed light green, which turned out to be pretty thick, and then a none existent path through thick vegetation and a hedge line.

Running 22:54 intensity: (10:54 @0) + (6 @1) + (3:00 @2) + (8:54 @3) 4.68 km (4:54 / km) +23m 4:47 / km
ahr:136 max:164 shoes: Inov8 X Talon 212 (3)

Back home, feeling tired but legs still moving well. Felt good and good progress.

Saturday Sep 22, 2012 #

1 PM

Running warm up/down 10:47 intensity: (38 @0) + (9 @1) + (1:10 @2) + (8:01 @3) + (49 @4) 2.4 km (4:30 / km) +7m 4:26 / km
ahr:147 max:161 shoes: Inov8 Road-X 255

Strength and Conditioning 45:00 [1]
slept:6.0 weight:64.8kg shoes: Inov8 Road-X 255

Up to the Lammas leisure centre for a good strength session and it was nice and quiet.

Running warm up/down 10:47 intensity: (30 @0) + (8 @1) + (1:27 @2) + (6:58 @3) + (1:44 @4) 2.4 km (4:30 / km) +16m 4:21 / km
ahr:149 max:161 shoes: Inov8 Road-X 255

Friday Sep 21, 2012 #

7 AM

Running 18:33 intensity: (36 @0) + (5 @1) + (27 @2) + (16:04 @3) + (1:21 @4) 3.69 km (5:01 / km) +11m 4:57 / km
ahr:151 max:166 shoes: Addidas Adizero Tempo 5

5 PM

Running 33:46 intensity: (18 @0) + (18 @1) + (40 @2) + (21:06 @3) + (11:24 @4) 7.16 km (4:43 / km) +85m 4:27 / km
ahr:155 max:165 shoes: Addidas Adizero Tempo 5

Thursday Sep 20, 2012 #

7 PM

Note
slept:8.0 weight:66.2kg (rest day)

Wednesday Sep 19, 2012 #

6 PM

Orienteering 43:31 intensity: (7:00 @0) + (8:47 @1) + (21:08 @2) + (6:36 @3) ***** 5.0 km (8:42 / km) +24m 8:30 / km
ahr:129 max:156 spiked:0/3c shoes: Inov8 X Talon 212 (3)

Tuesday Sep 18, 2012 #

12 PM

Running 5:07 [2] 1.15 km (4:27 / km) +29m 3:57 / km
shoes: Inov8 Road-X 255

Strength and Conditioning 20:01 [2] 1.37 km (14:34 / km) +31m 13:05 / km
shoes: Inov8 Road-X 255

Running 5:00 [2] 1.16 km (4:19 / km) +3m 4:16 / km
shoes: Inov8 Road-X 255

Monday Sep 17, 2012 #

12 PM

Running warm up/down 4:30 [2] 1.1 km (4:05 / km) +35m 3:32 / km
shoes: Inov8 Road-X 255

Strength and Conditioning (Circuits) 40:00 [3]
shoes: Inov8 Road-X 255

Flexibility 5:00 [0]

Running warm up/down 4:30 [2] 1.1 km (4:05 / km)
shoes: Inov8 Road-X 255

6 PM

Running 30:39 intensity: (33 @0) + (1:18 @1) + (27:01 @2) + (1:47 @3) 5.72 km (5:22 / km) +24m 5:15 / km
ahr:135 max:152 shoes: Addidas Adizero Tempo 5

Felt like an evening run so just went for a short and very steady jog. Feeling particularly tired unsurprisingly.

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