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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 7 days ending Feb 22, 2015:

activity # timemileskm+m
  Orienteering4 4:25:37 29.43(9:02) 47.36(5:36) 73966 /84c78%
  Running9 3:37:47 27.2(8:00) 43.78(4:58) 521
  Total11 8:03:24 56.63(8:32) 91.14(5:18) 126066 /84c78%

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MoTuWeThFrSaSu

Sunday Feb 22, 2015 #

Event: NOC Regional Event (EM League)
 

Note
(sick)

Feeling pretty crap today, no training.

Saturday Feb 21, 2015 #

3 PM

Running 1:10:18 intensity: (22:08 @1) + (38:28 @2) + (3:07 @3) + (6:35 @4) 15.32 km (4:35 / km) +90m 4:27 / km
ahr:134 max:172 shoes: Brooks Pure Grit

Friday Feb 20, 2015 #

7 AM

Running 22:09 intensity: (4:54 @1) + (10:54 @2) + (6:21 @3) 4.94 km (4:29 / km) +43m 4:18 / km
ahr:134 max:151 shoes: Sketchers Go Run 2

5 PM

Running 22:02 intensity: (10:18 @1) + (4:19 @2) + (4:42 @3) + (2:43 @4) 4.69 km (4:42 / km) +163m 4:00 / km
ahr:133 max:163 shoes: Sketchers Go Run 2

Thursday Feb 19, 2015 #

7 AM

Running 23:56 intensity: (4:53 @1) + (19:03 @2) 4.72 km (5:04 / km) +38m 4:52 / km
ahr:131 max:143 shoes: Sketchers Go Run 2

5 PM

Running 26:43 intensity: (23:19 @1) + (3:24 @2) 5.0 km (5:21 / km) +169m 4:34 / km
ahr:119 max:142 shoes: Sketchers Go Run 2

Wednesday Feb 18, 2015 #

8 AM

Orienteering 33:19 intensity: (14:57 @1) + (18:22 @2) 4.92 km (6:47 / km) +14m 6:41 / km
ahr:127 max:142 shoes: Inov8 X Talon 212 (4)

Tuesday Feb 17, 2015 #

9 AM

Running warm up/down 9:46 intensity: (6:54 @1) + (2:52 @2) 1.29 km (7:35 / km) +1m 7:33 / km
ahr:120 max:143 shoes: Inov8 X Talon 212 (4)

Orienteering race 1:22:19 intensity: (34 @1) + (2:00 @2) + (34:24 @3) + (45:21 @4) **** 16.3 km (5:03 / km) +250m 4:41 / km
ahr:158 max:169 spiked:22/33c shoes: Inov8 X Talon 212 (4)

11 AM

Running warm up/down 10:38 intensity: (3:00 @1) + (3:11 @2) + (4:27 @3) 1.8 km (5:54 / km)
ahr:116 max:156 shoes: Inov8 X Talon 212 (4)

4 PM

Orienteering 48:35 intensity: (12:43 @1) + (27:47 @2) + (8:05 @3) *** 6.14 km (7:55 / km) +225m 6:41 / km
ahr:135 max:153 spiked:14/19c shoes: Inov8 X Talon 212 (4)

Monday Feb 16, 2015 #

12 PM

Running warm up/down 10:38 intensity: (2:55 @1) + (4:09 @2) + (1:03 @3) + (2:31 @4) 2.15 km (4:56 / km)
ahr:136 max:170 shoes: Inov8 X Talon 212 (4)

Orienteering race 1:41:24 [4] **** 20.0 km (5:04 / km) +250m 4:46 / km
spiked:30/32c shoes: Inov8 X Talon 212 (4)

POM Day 3 - Long WRE M21E - Dunas de Vagos

Tired from the start and a little sloppy. Areas of thick green fight made this much trickier than the previous couple of days. Mainly spiking the controls but was not taking good lines often, while other times I went out of my way to avoid big blocks when I would have been better bashing my way through (10 and 14 particularly). A few tired errors towards the end, again my line to controls rather than in the circle errors. 11th place and 11mins down on first (Spongey).
6 PM

Running 21:37 intensity: (21:14 @1) + (23 @2) 3.87 km (5:35 / km) +17m 5:28 / km
ahr:120 max:131 shoes: Adida Adizero Adios Boost 2

Evening jog along the board walk on the coast to make up for no WD earlier. felt decent on the way out but realised its because of the springiness of the boards and the wind in my back. Jog back was more of an effort.

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