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Attackpoint - performance and training tools for orienteering athletes

Training Log: Urban

In the last 7 days:

activity # timemileskm+m
  Running5 3:19:08 23.85(8:21) 38.38(5:11) 788
  Urban Orienteering1 42:08 5.72(7:22) 9.21(4:35) 7
  Total6 4:01:16 29.57(8:10) 47.59(5:04) 795
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Friday Sep 22 #

1 PM

Running (Road) 30:44 intensity: (8:03 @1) + (22:41 @2) 6.29 km (4:53 / km) +45m 4:43 / km
ahr:109 max:117 shoes: Mizuno Wave Ultima 4

Ellerker Road Loop with Charl - v.easy pace - getting ready for the HALO Ultimate 5k ParkRun Challenge :)

Thursday Sep 21 #

1 PM

Running (Trail) 38:39 intensity: (7:39 @1) + (16:00 @2) + (15:00 @3) 7.14 km (5:25 / km) +200m 4:45 / km
ahr:111 max:124 shoes: Kanadia TR7 Army Green

ORE - Recovery - i.e. v.easy pace - legs would never had managed anything more anyway!

Wednesday Sep 20 #

6 PM

Running warm up/down (Warm Up) 10:17 intensity: (6:37 @1) + (3:40 @2) 1.81 km (5:41 / km) +2m 5:39 / km
ahr:103 shoes: Wave Rider 19 Lime Green

Warm Up

Running race (Track) 19:28 intensity: (1:16 @1) + (1:00 @2) + (13 @3) + (6:45 @4) + (10:14 @5) 5.0 km (3:54 / km)
ahr:132 max:141 shoes: Wave Rider 19 Lime Green

CoH 5,000 metre track
Pretty pleased with how that went saying I ran 45 minutes pretty hard last night :)
Splits 3:47 / 3:52 (7:39) / 3:53 (11:32) / 3:57 (15:29) / 3:57 (19:26)
not three bad! :)

Running warm up/down (Warm Down) 8:30 [2] 1.61 km (5:17 / km)
ahr:110 shoes: Wave Rider 19 Lime Green

Warm Down

Tuesday Sep 19 #

6 PM

Urban Orienteering (Odds & Evens Score) 42:08 intensity: (28 @1) + (4 @2) + (7:21 @3) + (34:12 @4) + (3 @5) 9.21 km (4:35 / km) +7m 4:34 / km
ahr:128 max:137 shoes: Wave Ultima 8 Black/Green

HALO Urban Score Pub League - Odds & Evens
Thought I ran hard, didn't lose any time anywhere - must just have not chosen the optimum routes - behind by 3 minutes..... not good!

Monday Sep 18 #

2 PM

Running (Trail) 33:01 intensity: (3:04 @1) + (17:54 @2) + (12:03 @3) 5.98 km (5:31 / km) +150m 4:54 / km
ahr:112 max:123 shoes: Mizuno Wave Ascend 6 Orange

Little Wold, 1+1/2 Loops (mostly) with Charl - countdown to 5k mayhem!

Sunday Sep 17 #

9 AM

Running long (Trail) 58:29 intensity: (53 @1) + (11:14 @2) + (22:50 @3) + (23:32 @4) 10.55 km (5:33 / km) +391m 4:41 / km
ahr:121 max:135 shoes: Wave Ascend 8 Purple - 1

Elloughton Dale, Top of Drop.
Steady pace, nice to know times improving without the extra effort now.
23:23 / 6:32 (29:55)
6:19 / 22:13 (28:32)
Virtual BTS of 45:36 :)

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