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Attackpoint - performance and training tools for orienteering athletes

Training Log: roar

In the last 7 days:

activity # timemileskm+mload
  O-training3 3:00:27 15.58(11:35) 25.08(7:12) 107028 /33c84%39.0
  Running (off-road)2 59:27 4.8(12:23) 7.73(7:42) 2219.2
  Running (road)1 47:30 5.25(9:03) 8.44(5:38) 24015.7
  Total4 4:47:24 25.63(11:13) 41.25(6:58) 153128 /33c84%63.9
  [1-5]4 4:27:23
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Sunday Nov 11 #

9 AM

Running (off-road) warm up/down 31:05 intensity: (6:49 @0) + (15:37 @1) + (4:02 @2) + (2:47 @3) + (1:49 @4) + (1 @5) 3.56 km (8:44 / km) +164m 7:06 / km
ahr:125 max:171 shoes: VJ Bold 8

O-training race 39:18 intensity: (21 @0) + (17:18 @1) + (6:18 @2) + (9:10 @3) + (5:34 @4) + (37 @5) 6.41 km (6:08 / km) +219m 5:14 / km
ahr:146 max:175 spiked:13/16c shoes: VJ Bold 8

Running (off-road) warm up/down 10:11 intensity: (39 @0) + (5:57 @1) + (1:32 @2) + (1:37 @3) + (26 @4) 1.61 km (6:21 / km) +24m 5:54 / km
ahr:138 max:166 shoes: VJ Bold 8

2 PM

Running (off-road) warm up/down 13:43 intensity: (35 @0) + (6:29 @1) + (3:23 @2) + (1:49 @3) + (1:25 @4) + (2 @5) 1.85 km (7:24 / km) +2m 7:22 / km
ahr:139 max:171 shoes: VJ Bold 8

O-training race 34:49 intensity: (28 @0) + (11:17 @1) + (4:13 @2) + (11:20 @3) + (5:16 @4) + (2:15 @5) 5.99 km (5:49 / km) +136m 5:13 / km
ahr:149 max:181 spiked:15/17c shoes: VJ Bold 8

Running (off-road) warm up/down 4:28 intensity: (38 @0) + (3:22 @1) + (14 @2) + (14 @3) 0.71 km (6:17 / km) +31m 5:10 / km
ahr:134 max:162 shoes: VJ Bold 8

Saturday Nov 10 #

2 PM

O-training 1:46:20 intensity: (10:02 @0) + (56:17 @1) + (16:58 @2) + (15:25 @3) + (6:15 @4) + (1:23 @5) 12.68 km (8:23 / km) +715m 6:32 / km
ahr:135 max:175 shoes: VJ Bold 8

Long training - Slieve Croob
After a late night, up North for the squad weekend. Got there much earlier than anticipated so had a sneaky car nap.

Started just a bit behind Anton. Focus to start decent pace but build into it more and more. Felt heavy starting up the steep hill. Ground was very slippery. Trading places with Anton until the forest where he got away. I found the light in the forest quite weird actually. After that I slowly increased the intensity and worked to catch back to Anton and Mark. They missed on 21 and I got ahead. The last loop was then fairly hard work trying to stay ahead but Anton got me on some of the hills.

Good fun, fairly clean orienteering. Few small misses but happy enough overall.

Friday Nov 9 #

8 AM

Running (road) 47:30 intensity: (29 @0) + (2:45 @1) + (13:53 @2) + (21:29 @3) + (6:21 @4) + (2:33 @5) 8.44 km (5:38 / km) +240m 4:56 / km
ahr:155 max:183 shoes: New Balance Vazee

Not masses of time available today going to a wedding this afternoon so went out for a BBA run in Hollywood. Not raining, so a grand morning really. Felt a bit heavy at first but loosened up quick enough.

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