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Attackpoint - performance and training tools for orienteering athletes

Training Log: Urban

In the last 7 days:

activity # timemileskm+m
  Spinning inc. HIIT2 1:40:00
  Running2 1:17:59 9.53(8:11) 15.34(5:05) 535
  Urban Orienteering1 42:48 5.16(8:17) 8.31(5:09) 156
  Total5 3:40:47 14.7 23.65 691
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Tuesday Feb 20 #

6 PM

Urban Orienteering (Night Odds & Evens Score) 42:48 intensity: (24 @1) + (5 @2) + (24:45 @3) + (17:34 @4) 8.31 km (5:09 / km) +156m 4:42 / km
ahr:126 max:136 (injured) shoes: Wave Rider 19 Lime Green

Caistor Urban Night Odds & Evens Score
Doubtful I could get all #20 so opted late on to leave out the "out on a limb" 127 - estimate that would have cost me an extra km or 5 minutes plus - so def. a good decision to "let it go".
Pleased with tactics but fitness def. an issue - shouldn't really be surprised!
Seemed to be operating around 70-80% most of the time but hopefully that will soon pick up once I'm back into "proper" training again.
Everything feels a bit tight now - esp. hamstrings, and slight (very slight) dull ache on R. Achilles :( ....hopefully it's something and nothing!

Monday Feb 19 #

Spinning inc. HIIT 50:00 intensity: (40:00 @2) + (10:00 @5)
(injured)

Non-Run Day HIIT

5 x 10 minute Blocks

Each Block - 2 min WUp / 3 x 40 sec HIIT with 2 mins btwn / 2 min WDown

Sunday Feb 18 #

9 AM

Running (Trail ) 43:38 intensity: (20 @2) + (12:09 @3) + (22:56 @4) + (8:13 @5) 8.2 km (5:19 / km) +325m 4:26 / km
ahr:131 max:144 (injured) shoes: Wave Ascend 8 Purple - 2

HR data seems a little high!
Good pace but obv. losing a bit of run fitness now :(
Still, only one week of alternate days running left :)
Brantingham Top Stile
Very muddy and greasy in parts, not surprisingly, especially on the steeper slopes.
Under 22:30 to half way, was hoping for a little faster but a strong return, however it didn't really feel like it!
Onward and Upward.

Saturday Feb 17 #

Note
(injured) (rest day)

Injured - well, non-run day!
Busy! - HBCP ParkRun (for photos) / Beverley - control checking for Pub League event / Scunthorpe visiting...busy!

Friday Feb 16 #

3 PM

Running tempo 34:21 intensity: (14:58 @3) + (19:23 @4) 7.14 km (4:49 / km) +210m 4:12 / km
ahr:132 max:142 (injured) shoes: Wave Ascend 8 Purple - 3

Run Day :)
First time I've felt like off-road for a bit!
Little Wold just starting to dry out after a pretty crappy weather week in general :(
Even so climb up to Little Wold pretty greasy plus top and bottom of Comber Dale and around Old Railway End.
Pushed on, but it's getting harder. Half way split 17:42 so aiming to maintain with a 16:42 return which I managed - just - 16:38
Only...."only"! another week to go with the one day on, one day off running regime (hopefully) then I might have to think about how I want to organise my training going forward..... to be continued :)

Thursday Feb 15 #

Spinning inc. HIIT 50:00 intensity: (40:00 @2) + (10:00 @5)
(injured)

That was tough - in particular finding the motivation for the afternoon session of 3 x 10 minute blocks in reasonably quick succession - I'd rather be running...daily!
So, in the end, after some procrastination, I did manage -

5 x 10 minute blocks of HIIT

Each Block - 2 min Wup / 3 x 40 secs HIIT with 2 mins btwn / 2 mins Wdown

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