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Attackpoint - performance and training tools for orienteering athletes

Training Log: ȷames

In the last 7 days:

activity # timemileskm+m
  Running9 6:26:48 54.8(7:03) 88.2(4:23) 330
  Total9 6:26:48 54.8(7:03) 88.2(4:23) 330
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Friday Oct 30 #

10 AM

Running 53:09 [3] 12.7 km (4:11 / km) +50m 4:06 / km
shoes: Asics Gel-DS 22

Friday session, because nothing makes sense any more.

20T [4'30''] @ 3:29s
10 * 300m [30''] @ 2:57-3:13s

In the hole a bit at the end of the 300s but some really nice speed to begin with and the tempo felt vv cruisy. Maybe, just maybe, there's some purpose to this track nonsense.

Running 9:17 [3] 1.7 km (5:28 / km) +10m 5:18 / km
shoes: Asics Gel-DS 22

Bonus CD after a big Wilby lap and ride home. Probably still not enough to save the calves tomorrow :p

Thursday Oct 29 #

10 AM

Running 53:05 [3] 12.6 km (4:13 / km) +40m 4:09 / km
shoes: Brooks Ravenna 10

Pre-meeting steady with Luke. Grange road fields, then aborted to Grantchester in a highly ineffective bid to avoid the mud. Had to turn on the raz a wee bit to make it back in time but a good morning out.

Wednesday Oct 28 #

4 PM

Running 39:00 [3] 9.0 km (4:20 / km) +20m 4:17 / km
shoes: Brooks Ravenna 10

Coldhams and Fen Ditton with Luke. More motivation than Monday, which isn't really saying much

Tuesday Oct 27 #

3 PM

Running intervals 1:20:47 [5] 17.4 km (4:39 / km) +70m 4:33 / km
shoes: Asics Gel-DS 22

10 x 2'[1'] @3:10-19

Monday Oct 26 #

4 PM

Running 40:56 [3] 8.8 km (4:39 / km) +30m 4:34 / km
shoes: Brooks Ravenna 10

Holly home, Nancy away on placement, long day to see them both off. Low motivation Baitsbite trundle with Luke ensues.

Sunday Oct 25 #

10 AM

Running long 1:10:00 [3] 16.3 km (4:18 / km) +30m 4:15 / km
shoes: Brooks Ravenna 10

Sunday long run, but make it short.

Bit pooped from yesterday, so nothing too ambitious - just the standard Lode (first time on it, though). Spat out the back on the towpath, shocking me not even a little bit.

Saturday Oct 24 #

1 PM

Running warm up/down 6:00 [1] 0.8 km (7:30 / km)

WUP
2 PM

Running race 21:04 [5] 6.1 km (3:27 / km) +70m 3:16 / km

XC relays at the hill. Set off leading, about 15s clear of Peter and a chunk up on everyone else. Went out hard and paid a bit after the first lap, but held him off until the last lap where the usual tactic of having orienteering downhill skillz didn't quite work. Battled it out on the last two flat straights but the kick was too much for me - gotta admit it was a great run from the new recruit.

Happy to keep the team competitive in second and bag the 4th fastest time of the day (also behind Joe and Rian, not exactly surprising).
5 PM

Running warm up/down 13:30 [1] 2.8 km (4:49 / km) +10m 4:44 / km
shoes: Brooks Ravenna 10

Easy easy easy run. Meant to be the CD from Coton but about 3 hours late oops.

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