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Attackpoint - performance and training tools for orienteering athletes

Training Log: Lexc

In the last 7 days:

activity # timemileskm+m
  Running6 5:46:35 38.61(8:59) 62.13(5:35) 1001
  Gym1 1:00:00
  Orienteering2 56:05 6.97(8:03) 11.21(5:00) 128
  Total7 7:42:40 45.57 73.34 1129
  [1-5]6 6:42:40
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SaSuMoTuWeThFr

Thursday Mar 30 #

6 PM

Running warm up/down 23:23 [2] 3.67 km (6:22 / km) +13m 6:16 / km
ahr:134 max:176 shoes: Nike Flyknit Racer

WUP n drills
Good to see orienteers had taken over the track today.

Running intervals 28:27 [4] 7.72 km (3:41 / km) +74m 3:31 / km
ahr:157 max:186 shoes: Nike Flyknit Racer

4 x 1600m [3 mins]

A deadline today at 4pm and me being up till 5:30am probably didn't help me today. Ate breakfast about an hour before we started which felt rough!

Quite a tough session but actually quite enjoyable getting it done with Jonny. Forgot how to count on the second rep letting us slip 6s when I thought we were actually on time. Dying on the last couple but ground it out. Strong last 800m on the last rep ;)

Times: 4:49, 4:53, 4:50, 4:48
Aiming for 3mins/km [4:48] so not quite on target.

Good session.

Running warm up/down 18:01 [2] 2.84 km (6:21 / km) +88m 5:30 / km
ahr:142 max:161 shoes: Nike Flyknit Racer

WDN extended

Wednesday Mar 29 #

3 PM

Running long 1:37:52 [3] 19.43 km (5:02 / km) +362m 4:36 / km
ahr:151 max:177

Nice long run with Tim and Michael - poor showing from most boys today! Good chat, good run, quite pleasant :)

Thought initially running today would feel like an effort and be a grind but miles dropped by quite nicely.

Tuesday Mar 28 #

7 PM

Running 10:59 [2] 2.29 km (4:48 / km) +4m 4:45 / km
ahr:135 max:141 shoes: Nike Flyknit Racer

WUP n drills

Running intervals 39:10 [4] 4.9 km (8:00 / km) +55m 7:34 / km
ahr:131 max:163 shoes: Nike Flyknit Racer

Traaaaack tuesdays - 2x(6x200m) [2mins] (10mins between sets)

Times:
26, 27, 27, 28, 28, 28
28, 29, 27, 28, 29, 27

Probably the filthiest session of the year so far.
Dropping some very cheeky times and loving life throughout.

Started a tiny bit fast as I was feeling good and then struggled over the next 11 reps... Was very grim but freddie didn't beat me on any so I'm happy ;)

Running warm up/down 20:55 [2] 3.43 km (6:06 / km) +89m 5:24 / km
ahr:162 max:176 shoes: Nike Flyknit Racer

WDN with el freddo on the seat

Monday Mar 27 #

5 PM

Running 36:31 [3] 6.94 km (5:16 / km) +181m 4:39 / km
ahr:141 max:169 shoes: Nike Vomero 10

6 PM

Gym 1:00:00 [0]

Sunday Mar 26 #

11 AM

Running warm up/down 21:56 [2] 3.16 km (6:56 / km) +49m 6:26 / km
ahr:140 max:168 shoes: Icebug Acceleritas4 RB9X

Orienteering race 41:40 [5] 7.59 km (5:29 / km) +104m 5:08 / km
ahr:171 max:192 shoes: Icebug Acceleritas4 RB9X

Running warm up/down 11:41 [2] 2.05 km (5:42 / km) +18m 5:28 / km
ahr:161 max:179 shoes: Icebug Acceleritas4 RB9X

Saturday Mar 25 #

11 AM

Running warm up/down 21:56 [2] 2.73 km (8:02 / km) +26m 7:40 / km
ahr:136 max:181 shoes: Icebug Acceleritas4 RB9X

WUP

Orienteering race 14:25 [5] 3.62 km (3:59 / km) +24m 3:51 / km
ahr:172 max:197 shoes: Icebug Acceleritas4 RB9X

Running warm up/down 15:44 [2] 2.97 km (5:18 / km) +42m 4:57 / km
ahr:160 max:174

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