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Attackpoint - performance and training tools for orienteering athletes

Training Log: ba-ba

In the last 7 days:

activity # timemileskm+m
  Running - Road and Trail9 8:12:27 63.67(7:44) 102.46(4:48) 1273
  Running - Trail + Terrain1 1:08:52 9.04(7:37) 14.54(4:44) 339
  Orienteering1 38:13 4.08(9:22) 6.56(5:49) 122
  S&C2 25:00
  Total10 10:24:32 76.78 123.57 1733
  [1-5]9 9:59:32
averages - sleep:8.4 rhr:40 weight:73.3kg
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FrSaSuMoTuWeTh

Wednesday Feb 21 #

8 AM

Running - Road and Trail 26:44 intensity: (20:00 @1) + (6:44 @2) 5.3 km (5:02 / km) +95m 4:38 / km
rhr:38 slept:8.0 weight:72.7kg shoes: Asics Gel Impression Orange

5 PM

Running - Road and Trail 1:02:51 intensity: (10:00 @1) + (43:00 @2) + (8:51 @3) + (1:00 @4) 12.7 km (4:57 / km) +215m 4:34 / km
shoes: Asics Gel Impression Orange

Riv with Dan and 2 dying headtorches. A nudge every here and there (mainly on coppice)
6x10s strides outside the pizza place.
Hrm not pairing with watch.

Tuesday Feb 20 #

8 AM

Running - Road and Trail 19:43 intensity: (12:03 @1) + (6:35 @2) + (1:05 @3) 3.98 km (4:58 / km) +12m 4:53 / km
ahr:119 max:133 rhr:38 slept:8.0 weight:73.8kg shoes: Asics Gel Impression Orange

lost an hour's sleep in the middle of the night.
Easy ITW loosening the legs off.
5 PM

Running - Road and Trail 1:28:43 intensity: (11:31 @1) + (31:09 @2) + (17:32 @3) + (24:28 @4) + (4:03 @5) 19.51 km (4:33 / km) +95m 4:26 / km
ahr:145 max:176 shoes: Asics Gel Impression Orange

1600 M/T
12x400(1)
1600 M/T

5.42
72, 70, 69, 69, 70, 69, 69, 70, 70, 70, 71, 71
5.37

Felt good.
10 PM

S&C 15:00 [0]

Monday Feb 19 #

6 PM

Running - Road and Trail 53:45 intensity: (2:42 @1) + (45:54 @2) + (5:09 @3) 10.76 km (5:00 / km) +170m 4:38 / km
ahr:136 max:152 rhr:43 slept:9.0 shoes: Asics Gel Impression Orange

Easy recovery, forge and bents green, 6x10s strides in Bingham. These feel much more fluid than they used to.

S&C 10:00 [0]

Sunday Feb 18 #

Note

Good three weeks' training done. Body feels alright. Dissapointed to miss a few Tuesday sessions but managed to squeeze a replacement in most times. Most important to listen to body though.
Next few weeks mileage will decrease due to National, BUCS and Edale. Really looking forward to Parliament hill and feel I can step up from Northerns.
11 AM

Running - Road and Trail 19:47 intensity: (1:50 @1) + (6:59 @2) + (8:35 @3) + (2:23 @4) 4.09 km (4:50 / km) +44m 4:35 / km
ahr:142 max:169 rhr:43 slept:8.75 weight:73.5kg shoes: VJ Irock2

Borrowed an hrm off Craig. Dunno if it was just settling down but it said my warm-up was tougher than I thought it was.

Orienteering 38:13 intensity: (12 @1) + (12 @2) + (4:00 @3) + (33:49 @4) 6.56 km (5:49 / km) +122m 5:20 / km
ahr:159 max:167 shoes: VJ Irock2

Got into this as it went on and was moving OK by the end. Generally OK but a few directional snafus and an error near the end. About what I expected considering load, quite enjoyed myself, Tankersly was in good condition and the top section of the area is always nice to visit.

Running - Road and Trail 11:59 intensity: (7:27 @1) + (3:33 @2) + (59 @3) 2.17 km (5:31 / km) +13m 5:21 / km
ahr:121 max:131 shoes: VJ Irock2

Hrm a bit more like it. Jog with Aislinn before control collecting. First milder dry day for a while

Saturday Feb 17 #

10 AM

Running - Road and Trail 2:46:06 intensity: (10:00 @1) + (2:21:06 @2) + (15:00 @3) 35.54 km (4:40 / km) +540m 4:21 / km
slept:7.5 shoes: Asics Gel Contend 3 Black

Long dams loop. Over Hagg Farm and Lockerbank was a bit muddy and slippery for road shoes but managed to churn out the flatter bits ok.
Bit windy on way S. Had a banana bar at 50 and 110 mins, jelly beans at 80 and 135 mins.
100 miles for rolling 7.
9 PM

Note

15 min Ofo bike, broadfield to top of endcliffe park

Friday Feb 16 #

8 AM

Running - Road and Trail 22:04 [1] 4.35 km (5:05 / km)
rhr:39 slept:9.0 shoes: Asics Gel Impression Orange

5 PM

Running - Road and Trail 20:45 intensity: (10:45 @1) + (10:00 @2) 4.06 km (5:07 / km) +90m 4:36 / km
shoes: Asics Gel Impression Orange

Hfw. Had to cannonball 4 posh cookies to see me through the afternoon.

Running - Trail + Terrain hills 1:08:52 intensity: (30:14 @1) + (5:00 @2) + (12:00 @4) + (21:38 @5) 14.54 km (4:44 / km) +339m 4:15 / km
shoes: Mudclaw Classic HBMR'17

Gravediggers with Craig. Same as last Thursday.
Weather a bit nicer, underfoot maybe a little bit slippier.
7:39, 50, 48, 8:15. Craig pushed hard on the 3rd and we had a good race. Left me bolloxed for the last rep solo.
Then 4x15s hills and 6x10s strides.

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