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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 7 days ending Dec 30, 2018:

activity # timemileskm+m
  Running5 3:03:14 22.69(8:04) 36.52(5:01) 294
  Orienteering2 2:19:24 15.4(9:03) 24.79(5:37) 263
  Strength and Conditioning1 30:00
  Total6 5:52:38 38.09 61.31 557
  [1-5]6 5:43:03

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Sunday Dec 30, 2018 #

11 AM

Running warm up/down 13:13 intensity: (1:00 @0) + (2:07 @1) + (6:12 @2) + (3:54 @3) 2.52 km (5:15 / km) +22m 5:02 / km
ahr:130 max:149 shoes: VJ Bold (2)

Orienteering race 1:02:29 intensity: (21 @0) + (10 @1) + (57 @2) + (17:56 @3) + (43:05 @4) 11.82 km (5:17 / km) +155m 4:58 / km
ahr:156 max:168 (sick) shoes: VJ Bold (2)

EML at Martinshaw - Brown

Felt really hard work with running over the last couple of days in my head and head cold still causing issues. \Technically rusty and lost significant time on a couple of controls. 75s at 11 and 90s at 19 plus quite a few other little bits adding up to ~4:30. Lots of brambles. Really tired and slowed after the mistake at 19.

https://www.leioc.routegadget.co.uk/rg2/#227&route...

Running warm up/down 14:35 intensity: (6:40 @0) + (7:24 @1) + (25 @2) + (1 @3) + (1 @4) + (4 @5) 1.14 km (12:50 / km) +33m 11:12 / km
ahr:136 max:247 shoes: VJ Bold (2)

Saturday Dec 29, 2018 #

8 AM

Running warm up/down 20:05 intensity: (31 @1) + (31 @2) + (17:55 @3) + (1:08 @4) 4.22 km (4:46 / km) +33m 4:35 / km
ahr:148 max:157 shoes: Inov8 Trailtalon 250

Up to Brierly for Park Run. Knee was initially sore but soon wore off.

Running tempo 18:23 intensity: (28 @1) + (3:28 @4) + (14:27 @5) 5.07 km (3:38 / km) +34m 3:31 / km
ahr:171 max:179 shoes: Inov8 Trailtalon 250

Plod around Brierley Park run with cotton wool head. Knee all good but even this pace felt quite hard work towards the end.

Running warm up/down 24:22 intensity: (2:53 @1) + (21:29 @2) 4.47 km (5:27 / km) +11m 5:23 / km
ahr:129 max:139 shoes: Inov8 Trailtalon 250

Friday Dec 28, 2018 #

9 AM

Running 3:04 intensity: (17 @0) + (23 @1) + (33 @2) + (1:51 @3) 0.62 km (4:59 / km) +4m 4:50 / km
ahr:133 max:145 shoes: Inov8 X Talon 212 (5)

Orienteering 1:16:55 intensity: (35 @0) + (3:25 @1) + (11:15 @2) + (59:29 @3) + (2:11 @4) 12.96 km (5:56 / km) +108m 5:42 / km
ahr:145 max:160 (sick) shoes: Inov8 X Talon 212 (5)

Control checking at Sherwood Forest. Sinus's blocked so feeling a bit dizzy and unco-ordinated

Running 5:09 intensity: (1:48 @1) + (2:08 @2) + (1:13 @3) 1.05 km (4:55 / km)
ahr:131 max:143 shoes: Inov8 X Talon 212 (5)

Thursday Dec 27, 2018 #

11 AM

Running 42:24 intensity: (9 @0) + (53 @1) + (11:28 @2) + (29:16 @3) + (38 @4) 8.89 km (4:46 / km) +40m 4:40 / km
ahr:142 max:157 shoes: Inov8 Trailtalon 250

6 PM

Strength and Conditioning 30:00 [1]

Monday Dec 24, 2018 #

12 PM

Running 41:59 intensity: (33 @0) + (5:35 @1) + (26:45 @2) + (9:06 @3) 8.56 km (4:54 / km) +117m 4:36 / km
ahr:133 max:150 shoes: Brooks Pure Grit

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