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Attackpoint - performance and training tools for orienteering athletes

Training Log: Urban

In the last 7 days:

activity # timemileskm+m
  Running6 4:21:06 31.73(8:14) 51.06(5:07) 1076
  Total6 4:21:06 31.73(8:14) 51.06(5:07) 1076
«
0:59
0:00
SaSuMoTuWeThFr

Thursday Nov 23 #

2 PM

Running long (Trail) 59:43 intensity: (2:42 @1) + (21:12 @2) + (22:52 @3) + (12:57 @4) 11.18 km (5:20 / km) +330m 4:39 / km
ahr:116 shoes: Mizuno Wave Harrier 3 Black

Little Wold loop, Diamond Cottage (top of the woods), Little Wold loop.
A little different, just didn't fancy ED ToD or DC / EDale so did a compromise..... worked well!

Wednesday Nov 22 #

2 PM

Running (Trail) 37:46 intensity: (1:39 @1) + (17:09 @2) + (17:26 @3) + (1:32 @4) 7.15 km (5:17 / km) +210m 4:36 / km
ahr:113 max:129 shoes: Mizuno Wave Ascend 6 Blue

ORE recovery - a bit sloppy here and there underfoot.

Tuesday Nov 21 #

2 PM

Running tempo (Road) 32:26 intensity: (26:31 @3) + (5:55 @4) 7.52 km (4:19 / km) +52m 4:10 / km
ahr:123 max:130 shoes: Wave Rider 18 Neon Green

North Cave / Ellerker Road Loop @ Tempo
16:10 / 16:16 splits - good to say chose the more difficult (imo), clockwise, circuit.

Monday Nov 20 #

1 PM

Running (Road) 30:05 intensity: (18:49 @2) + (11:16 @3) 6.3 km (4:47 / km) +44m 4:37 / km
ahr:113 shoes: Mizuno Wave Ultima 6 White

Elkerker Road Loop

Sunday Nov 19 #

1 PM

Running long (Trail) 58:48 intensity: (20:30 @2) + (23:08 @3) + (15:10 @4) 10.59 km (5:33 / km) +403m 4:40 / km
ahr:120 shoes: Kanadia TR7 Army Green

Elloughton Dale Top of Drop
Hum....
Set off at a reasonable pace, original aim being sub 60.
Felt pretty good and thought I should be hitting BTS in around 23..... so a bit disappointed with very close to 23:30 :(
At least a maintain would give me around 59
Managed to maintain .... maybe still adapting after the hols?

Saturday Nov 18 #

8 AM

Running warm up/down (Warm Up) 12:41 [2] 2.08 km (6:06 / km) +9m 5:58 / km
shoes: Wave Mujin Lime Green

Warm Up

Running tempo (Humber Bridge ParkRun) 20:30 intensity: (16 @1) + (4 @2) + (2:49 @3) + (7:46 @4) + (9:35 @5) 4.64 km (4:25 / km) +19m 4:20 / km
ahr:138 shoes: Wave Mujin Lime Green

Humber Bridge ParkRun - went very well apart from getting totally wiped out at the start of lap 2 by a Spaniel!
Might have been a bit quicker otherwise..........maybe.......... :)

Running warm up/down (Warm Down) 9:07 intensity: (20 @1) + (6:03 @2) + (2:44 @3) 1.6 km (5:43 / km) +9m 5:34 / km
shoes: Wave Mujin Lime Green

Warm Down

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